Do I need to warm-up before exercising?

Warming up may seem like a waste of time

and it is so easy to exclude it, however it is so vital to the effectiveness of your workout. So many people go straight for the weights, not realising this can be damaging.

Warming up increases your body temperature and increase blood flow to your muscles.

This in turn brings more oxygen to your muscles, ready for the workout ahead. It can help lessen your risk for injury
and reduce muscle soreness, believe it or not. When it comes to training glutes, you really need to get those muscles firing before a workout otherwise you risk wasting a chance to build your peaches! If your hips are tight then this further limits the range of motion you can achieve in your workout. There are a variety of ways you can warm up, and I want to give you some specifics below.

You can do simple machine warms ups

Include some mobility such as band work or foam rolling

Or include some dynamic and static stretches.

Get those big joints and muscles ready to work hard.

Remember, it is not a warm up if it lasts longer than 15 minutes! This is purely to warm up the muscles and create more suppleness in the areas you are working.

Warm up ideas:
1- Leg swings, squat to hammie stretch, lunge and trunk twist, side to side lunges.
2- Walk, cycle, elliptical or step for 10-15 minutes.
3- Perform 2 sets of each exercise lighter than you would have (or no weight at all) to prepare the muscles.

I am eager to see you all warming up at your gyms! Share a post and tag us!


Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on

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