Learning how to structure a warm-up for weight training can feel just as overwhelming as designing the workout itself — mostly because there are so many options. But it doesn’t have to be complicated. With the right structure and a few go-to movements, you can walk into every session prepared and confident.

I’m Annie Miller, and I help you learn as you train so you can enjoy your lifts again without trying to figure it out alone. I also help coaches build data-backed, sustainable online health and fitness businesses without selling your soul to vanity metrics.

Grab the Free Warm-Up Builder

Before we dive in — if you’re looking for a plug-and-play solution for yourself or your clients, I created a free warm-up builder that walks you through:

• General warm-ups
• Movement prep
• Warm-up sets for lifting

👉 Download it here

Now let’s break this down.

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Why Warm Up Before Lifting?

A solid warm-up does a few key things:

• Decreases injury risk
• Primes your nervous system and muscles
• Helps you mentally tune in

Especially if you’re coming in from a sedentary or stressful day, your warm-up bridges the gap between real life and intentional movement.

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Part 1: Blood Flow Warm-Up

Start with 5–7 minutes (or until you break a sweat) of general cardio:

• Treadmill
• Rowing
• Jump rope
• Stairmaster
• Bike

The goal: get your heart rate up and raise your body temperature. It’s basic — but it works.

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Part 2: General Warm-Up

This is a full-body daily warm-up that builds consistency and body awareness. It’s not specific to your lift, but it helps you check in physically and mentally.

Do 5–10 reps of each:

• Quad walk – Opens quads and hip flexors
• Knee hug with external rotation – Glutes and adductors
• Cossack walk – Hits the inner thighs and lateral movement
• Cat cow – Mobilizes spine and resets posture
• Greatest stretch – Hips, quads, adductors, and T-spine
• Hamstring + calf stretch – Hits the posterior chain

If you’re short on time or lifting upper/lower only, pull from this as needed.

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Part 3: Movement Prep

This is where things get more personalized. Your movement prep should:

• Target the muscles used in the session
• Focus on common limitations
• Include core work

Here’s how it could look depending on your lift:

Lower Body: Squat Day

• Bulgarian split squat rock-backs – Glutes, quads, and hip flexors
• Loaded Cossack squat – Adductors, glutes, and bottom range prep
• Standing hip flexion with band or load – Reinforces triple flexion

Lower Body: Hinge Day

• Single-arm deadlift – Core + hinge mechanics
• Hip airplane or single-leg RDL – Balance, hips, and glutes
• Banded dead bug – Core engagement without flexion

Upper Body: Horizontal Focus (Push or Pull)

• Scap push-ups from elbows – Stabilizes and mobilizes scapula
• Band pull-aparts – Posterior delts + upper back
• Side plank row – Core + horizontal pull mechanics

Upper Body: Vertical Focus (Push or Pull)

• Lat pullover – Lats + long head triceps
• Scap pull-up or retraction – Vertical scap control
• Prone Y raise – Shoulder mobility and rotator cuff

👉 Remember: 1–2 sets per movement is enough. This isn’t your workout — it’s prep.

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Part 4: Warm-Up Sets for Your Lifts

These are your actual lifts, but at submaximal weights. Use them when your working sets are over ~70% of your 1RM or the session is heavy.

Example: Back Squat — working set @ 200 lbs

• Bar only
• 95 lbs
• 135 lbs
• 155 lbs
• 175 lbs
• 190–195 lbs

As the weight increases, reps decrease. This primes your movement pattern and joints without fatigue.

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Final Thoughts

A good warm-up sets the tone for a good lift. It doesn’t need to take 30 minutes, but it does need to be intentional.

If you’re not currently warming up like this — or your program isn’t walking you through it — grab the free warm-up builder and build one that actually supports your training.

And if you want a full program that includes this structure?
Try a free week of Built By Annie and see how it feels to train with direction.