Ask Stew: How Long Are Your Warm-Ups?

Warming up and cooling down need to be part of a workout at any age, but they do not have to be a massive time-consuming event. In fact, if you get creative, you can find ways to make the beginning part of your workout the actual warm-up.

Here's a question from a reader who wants to get better at integrating his warm-up.

Stew, I am in my 40s and was wondering when you train, how long do you take warming up and stretching prior to lifting, running or calisthenics events? I find I need more time warming up and was wondering (about) a better way to incorporate it into more of a better habit. Thanks -- Seth

Seth -- Thanks for the note. I am now in my 50s and I agree with you: Warming up must become more habitual prior to any training or even yard work, for that matter. Warming up does not have to be difficult or not fun to do. I personally like to make it part of my workout, and my warm-up blends into my workouts.

After receiving this question, I spent the last four workouts timing my actual warm-ups, and they look like this for the variety of workouts you mentioned:

Prior to lifting: Try warming up with the calisthenics version of your weights mixed with some form of short and easy cardio for 10 minutes. For instance, one leg day, try adding in 30-second jogs with a squat pyramid up to level 10. Do one squat, then jog for 20-30 seconds. Do two squats, then jog for 20-30 seconds. Continue until you reach set 10. This is to accumulate 55 squats and 1,000 meters of jogging. Feel free to mix in some dynamic stretches (leg swings, butt kickers, high knees and hip openers) for a few seconds each set as well. If you prefer not to jog, you can do this pyramid on a bike or rowing machine, or just walk.

For deadlift-type lifting days, I prefer to mix in some squats, but also have a kettlebell or dumbbell available to mix in some Romanian deadlifts (RDLs) as a warm-up exercise for at least half of the 10 warm-up sets.

You can do the same thing on chest day and replace squats with push-ups, using the same pyramid warm-up method. If you can handle pull-ups, this pyramid also makes for a great pulling day warm-up as well, even if you only go up to level 5 of the pyramid due to ability.

The warm-up pyramids typically take about 5-10 minutes.

Also, with any lifting day, the warm-ups should continue each set until you build up to your working weight. It is OK to add in stretching, too, as you can see in this related study. For instance, if you are planning on doing a bench-press workout with 225 pounds for five sets of five reps, consider a few sets at 135-185 pounds, then get to work on your 5x5 workout.

Prior to running: Nowadays, my first mile of any run is the warm-up. During this mile, it is slow, focusing on rhythm and stride length as I slowly begin to open my stride to more of a running or jogging pace and stride, compared to the warm-up shuffle. Also consider stretching the muscles needed in this run from your heels to your hips after this mile warm-up.

You could also add in the squat pyramid above as part of the initial warm-up mile. You will find that by sets 5-7, you can start feeling like you are running better. Some days, you may feel like limiting your total running volume and can replace the warm-up run with a warm-up bike or elliptical machine for 5-10 minutes. Follow any option of warm-up cardio with a short stretch, especially if feeling tight during the initial steps of the warm-up.

The warm-up mile is part of my running total, so does it even count as a warm-up? If I am running five miles, it is included in those totals. Most of the time, this mile -- mixed with some squats and stretches -- takes about 10 minutes.

Prior to swimming: Similar to running, just start swimming or moving in the water. It is recommended if you're working toward swimming and treading tests that you start your swim workouts with a five- to 10-minute tread. You will find that to be basically "vertical swimming" and a great way to practice an inevitable challenge that most people ignore as something that is easy. Treading is tough and requires practice, especially if you are lean and sink in the water. After a few hundred meters, mix in some upper-body stretches as you will start to feel tightness in your arms, shoulders and upper-back muscles.

Prior to calisthenics (higher volume): The pyramid is once again a perfect way to prepare yourself for larger volume sets. The first 10 sets of any pyramid hold the warmup and start to evolve into the actual workout, depending on your current muscle stamina abilities. For many, that is level 10 -- as anything past level 10 becomes the workout phase of the calisthenics. Even prior to calisthenics fitness tests, it is a good idea to get in a quick warm-up jog mixed in with an easy 1-5 pyramid of whatever calisthenics exercise you will be testing that day.

It is up to you how you incorporate warming up and cooling down, for that matter, but you should not neglect it as your performance and overall post-exercise well-being can be enhanced by taking a few minutes on the front end and back end of the workout.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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