A 10-minute dynamic warm-up before a workout reduces the risk of injury and improves immediate performance: more strength, greater explosiveness, and better range of motion. That’s the difference between starting “cold” and starting ready.
In a nutshell
- Recommended duration: 7 to 10 minutes, no more, right before the session.
- The right kind of warm-up: dynamic (movement), not prolonged static stretching.
- 4 steps: light cardio warm-up, joint mobility, dynamic movements, followed by warm-up sets with light weight.
- The most well-documented benefit: fewer injuries—provided you do it regularly, not just once in a while.
Why should you warm up before a strength training or sports session?
A dynamic warm-up prepares the body for exercise: muscle temperature rises, joints are lubricated, and the nervous system is activated. Studies on the subject show improved explosive performance (sprinting, jumping, power) after a dynamic warm-up, as well as a reduced risk of injury when done regularly. The FIFA 11+ program, for example, demonstrated a measurable decrease in injuries among soccer players who incorporated it into their routine.
How long should the warm-up last?
The guideline that comes up repeatedly in studies: 7 to 10 minutes, done right before the activity, at least twice a week to maintain the benefit. If you don’t do it regularly, the benefit disappears: a warm-up done once a month doesn’t offer much protection. The idea isn’t to add 30 minutes to your workout, but to never skip those 10 minutes.
Dynamic warm-up or static stretching: What's the difference?
A classic static stretch (holding a stretch for 20–30 seconds) relaxes the muscle, but when done immediately before an explosive effort or heavy load, it can temporarily reduce available strength and power. Dynamic warm-ups, on the other hand, use movement: leg swings, lunges with twists, and high knees. They improve joint range of motion and force production without the relaxing effect of prolonged static stretching. Static stretches have their place, but they’re better done after your workout or at another time of day.
What are the 4 steps of a good warm-up?
- 1. Light cardiovascular warm-up (2 minutes): cycling, rowing, or brisk walking, to raise your heart rate and body temperature.
- 2. Joint mobility (2 to 3 minutes): ankles, hips, shoulders. We loosen up the joints that will be used during the session.
- 3. Dynamic warm-up (3 minutes): lunges with torso rotation, leg swings, knee lifts, dynamic core exercises. This prepares the muscles with movements similar to those in the workout.
- 4. Warm-up sets (2 to 3 minutes): The first few repetitions of your first exercise, using a light weight, to fine-tune your technique before moving on to heavier weights.
At Louis Fabre Coaching, I often start with the elliptical trainer, which gives all the muscles a good workout.
An example of a 10-minute warm-up
For a general strength-building session: 2 minutes on the bike or rowing machine at a moderate pace, followed by 10 rotations of each shoulder and 10 hip circles on each side, then 10 forward lunges with a torso rotation and 15 knee lifts in place, and finally the first set of your first exercise with a light weight, focusing on technique. This routine takes 10 minutes and covers the essentials: cardio, mobility, dynamic movement, and progressive resistance.
Should you do a different warm-up depending on the sport or your goal?
The 4-step principle remains the same, but the content is adjusted. Before a strength training session, the focus is on hip and shoulder mobility and warm-up sets. Before a run or a sport involving changes of direction (tennis, padel), we add short bursts of speed and changes in foot placement. The idea is to first and foremost warm up the joints and movements that will be used during the upcoming session.
What should you do if you're short on time?
It’s better to do a short, thorough warm-up than no warm-up at all. If you’re really short on time, make sure to include at least 2 minutes of light cardio and a light-load approach set for your first exercise. It’s not a full warm-up, but it does reduce the risk of starting “cold” with a heavy load.
How can you incorporate this into your sessions on a long-term basis?
Warming up is most effective when it becomes second nature, not just an option. During a guided session, it’s part of the time set aside with your coach, who adjusts the routine based on how you’re feeling that day (fatigue, pain, sleep). Our articles on the number of sessions per week and on progressive overload provide additional guidance for building a consistent training routine.
How can we take this further?
To learn how to warm up properly and structure your strength training sessions, a 60-minute personalized assessment will help you build a solid technical foundation. For more information, visit the " Personal Trainer in Paris " page or contact Louis.
Frequently Asked Questions
Are static stretches useless?
No, but not right before an explosive effort or a heavy lift: they can temporarily reduce the available strength. They’re still beneficial after a workout or at other times for overall flexibility.
Can you skip the warm-up for a short workout?
It's best to avoid it, especially if the workout involves heavy weights or explosive movements. For a very short workout, keep the warm-up to the essentials (light cardio + a warm-up set) rather than skipping it altogether.
Does your warm-up routine change as you get older?
The principle remains the same, but joint mobility often requires more attention after the age of 40–50, as it declines more rapidly without regular maintenance.
Should you warm up even for a cardio workout?
Yes. Starting out gradually in terms of intensity (slower for the first 5 minutes) serves the same purpose as a dedicated warm-up before a cardio session.
Learn more: personal trainer in Paris, how many sessions per week with a trainer, or our training plans.
Sources
- Sople D, Wilcox RB III, “Dynamic Warm-ups Play a Pivotal Role in Athletic Performance and Injury Prevention,” *Arthroscopy, Sports Medicine, and Rehabilitation*, 2024. doi.org/10.1016/j.asmr.2024.101023
- American College of Sports Medicine, Position Statement 2026: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults. acsm.org
About the Author: Louis Fabre is a former tennis player (Roland Garros, NCAA Division I at Texas Tech) who holds dual master’s degrees in physical training and sports nutrition, with over 10 years of coaching experience and more than 2,000 clients.
