We all know we *should* warm up before our workouts, but when it comes down to actually doing it, that’s a different story: We’re short on time, overwhelmed by the intricate pre-session routines we see on GymTok, and confused about what our muscles actually need to get ready for game time. So it’s understandable that warm-up exercises often end up taking a back seat.
But the benefits of a proper warm-up before a strength session can’t be overstated. “Physically, a good warm-up increases blood flow to your muscles, improves mobility, and raises your core body temperature, which helps you lift more effectively and move through a greater range of motion,” Ian Groves, CPT, managing director of Training Station, tells SELF. “It also reduces the risk of injury because your muscles and joints are better prepared for the demands of strength training.”
Mentally, warm-ups help you shift focus, especially if you’ve had a long day at work or have distractions on your mind, Groves adds. Taking a few minutes to go through a warm-up routine allows you to reset, become present, and fully engage with your workout.
So yes, warm-ups, we’re all for ’em! If you have yet to take the plunge, we’ve got something that’ll help you give it a try: To take out the guesswork, we’ve rounded up a list of moves personal trainers, including Groves, swear by to get their bodies primed for action—as well as what makes them so great in the first place. You’ll never be stuck trying to come up with warm-up exercises to do pre-workout again (or tempted to skip right past them!).