09/03/2026
Stop rushing, skipping or cutting short warm ups.
What I see a lot of 🤦🏻
A few quick stretches.
Some arm swings.
Maybe a light jog.
Then straight into heavy lifts, hard rounds, or fast running.
A warm-up isn’t just about “getting warm”. It’s about preparing soft tissue and joints to handle load, absorb force, and move efficiently once intensity increases.
Muscles, tendons and fascia behave very differently when they’re cold. They’re stiffer, less elastic, and slower to respond. If you suddenly demand high force without preparation, movement quality drops and injury risk increases.
Gradual movement changes this.
As tissue temperature rises, muscles contract more efficiently, elasticity improves, and force transfers through the body more smoothly. Coordination improves and the body becomes ready for harder work.
Just as important is taking your joints through controlled ranges of motion.
Most people spend hours sitting or repeating limited movement patterns. A good warm-up restores movement before intensity begins.
Not by forcing extreme stretches.
But through active, controlled movement that gradually expands range.
This helps lubricate joints, activates stabilising muscles, and reintroduces movement capacity that may not have been used all day.
The key principle is simple:
Don’t force range.
Earn range through control.
A quality warm-up also gradually increases challenge. Movements start simple and progress towards the patterns used later in training.
Squat.
Hinge.
Rotate.
Push.
Pull.
Accelerate.
By the time the main session begins, the nervous system is switched on, stabilisers are active, and movement quality is already established.
Intensity becomes a continuation of preparation, not a shock to the body.
My strong belief is preparation is part of performance.
If you want structured training that builds strength, improves movement capability, and helps you train with purpose, get in touch.
Train smarter.
Move better.
Perform longer.
