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
Now let’s break this down.
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.
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.
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.
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.
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.
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.
