How do you perform a proper warm up exercise for your weight lifting workout? Should you stretch before lifting weights? What exactly should you do before you start lifting weights?


All of the above questions and more will be answered on this page.


A proper warm-up for a weightlifting workout consists of two specific parts:

1. Pre Workout Warm Up
2. Specific Warm Up Exercises

You need to do both of the above to properly warm-up for your weight lifting. The key to a proper warm up is to get your body ready to lift heavy weights without wearing yourself down. You don't want your warm up affecting your working sets. The working sets build muscle and strength!

The pre workout warm up will consist of some very light cardio and a few body weight exercises to get your attention and wake your body up. You need to get some blood flowing throughout your body.


What exactly does the pre workout warm up accomplish?

• Improves muscle elascticity and reduces the risk of muscle strains and muscle pulls

• Blood temperature is increased which enhances your performance and allows you to lift heavier for more reps

• Dilated blood vessels allow more blood to circulate through the body and puts less stress on your heart

• Increases your alertness and allows you to focus on the task at hand, which happens to be building muscle and strength

So, what do you need to do in your pre workout warm up and what should you avoid during this warm-up?

1. Perform 3 to 5 minutes of light cardio. This means get on a stationary bike, elliptical machine, go for a light jog, or any other aerobic activity. Do this activity lightly for 3 to 5 minutes. Break a slight sweat. Nothing too intense, though!

2. After the light cardio, perform 20 jumping jacks followed by 10 body weight squats and 5 to 10 push ups depending on your strength levels. The jumping jacks are one of the best pre workout warm up exercises! They really raise your alertness.

3. Never stretch before your workout. If you do include stretching in your weight lifting program, do it after an exercise or after you've finished all weightlifting exercises in any given workout.

That's it for your pre workout warm up. This will only take you 5 to 7 minutes to perform before you begin each weight lifting workout. Now, you can move on to specific exercise warm-ups discussed next...


When I say "specific warm up exercise," I mean the sets you perform of any given exercise to warm-up for that exercise. For example, you will perform a few sets of Squats with lighter weights before you perform your working sets of Squats.


Specific warm-ups are required to get your body accustomed to the exercise movement you wil be performing. You should never jump straight to heavy weights for any exercise without at least a few warm up sets.


Here are some rules you need to follow for specific exercise warm-ups:

1. Never do more reps for any warm up set than the target number of reps on your working sets.

2. Decrease the number of reps while increasing the weight towards your working weight.

3. Do more warm up sets at the beginning of the workout and less as your progress through your weight lifting workout.

The WLC Program Basic Package includes a beginner, intermediate, and advanced weightlifting program. You will find out more about warming up properly in the basic package that I sell for only $7.


Different workouts will require a different number of warm ups and possibly different warm up protocols. You will find everything you need for the WLC Program in the basic package.


The basic package gives you guidelines that will help you lift heavier weights and build more muscle! Get the WLC Program Basic Package below...

Weight Lifting Complete's Basic WLC Program Package $7

Full details on all 3 weight training programs Printable weight lifting logs for each program Full FAQ's for each of the 3 programs Changes you can make to the programs to fit your needs How to bring up lagging muscle groups A few extras to help you build more muscle and strength

The WLC Program Basic Package teaches you more about warming-up properly. You'll get the package in eBook format or electronic format. What this means is that you'll be given a link immediately after payment where you can download the file and save it to your computer. You'll be able to read it immediately!


Get your Basic Package today while it's only $7 and learn how to lift weights properly. You'll make the best and fastest progress of your life! And, as always, I am here if you need help or have any questions.

	Weight Lifting Gloves: This special pair of weightlifting gloves will help you build more muscle and strength. Read more about this special glove here!
	Weight Training Shoes: The correct shoes will help you to lift heavier weights with proper form and technique. Learn about the best weightlifting shoes.
	Best Workout Music: Music can and will have a big impact on your performance in the gym! Learn how to use music to help you build muscle and strength.