01.07.2026

How to properly warm up your muscles before strength training: the secret to a safe start

We look at why a warm-up matters and how to do it right, so you can minimize the risk of injury during your first strength-training sessions.

Фото: Marga Ramos García

Before your first strength workout, it's especially important to pay attention to a proper warm-up: warmed-up muscles are more flexible, and ligaments and tendons are less prone to injury.^[1]

Do 5–10 minutes of active aerobic warm-up (for example, brisk walking) to warm up the muscles.
Move on to dynamic exercises: lunges, arm swings, light squats.
After warming up, start working with light weights, focusing on proper form.
Keep your movements at a controlled speed, avoiding jerks.

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Massive metal dumbbells prepared for difficult healthy training on asphalt road in summer

Фото: Anete Lusina

If you do decide to jump straight into strength exercises without proper preparation, this raises the risk of strains and micro-injuries that can slow your progress.^[1]

A regular strength-training schedule that includes at least two days a week for all muscle groups helps distribute the load and reduce the risk of injury.^[3]

Beginners should start with light weights, gradually increasing the load, and always listen to their body's signals: if pain appears, it's better to stop and rethink your form.^[2]

Take it calmly and mindfully at first: the warm-up is your main ally in getting off to a safe start.

If you have chronic conditions or pain, be sure to consult a doctor before starting.

Sources

Weight training: Do's and don'ts of proper technique — Mayo Clinic
10 weight training tips for beginners — Mayo Clinic News Network
Adding Physical Activity as an Adult | Physical Activity Basics — CDC