The Truth About Warm-Ups: Are They Really Necessary?
Introduction
Warm-ups have long been considered an essential part of any workout. Many people believe that warming up helps prevent injuries, improves performance, and mentally prepares you for exercise. But how much of that is actually true? And how much time should you really be spending on your warm-up?
Over the years, my mindset on warm-ups has evolved. In this post, I’ll break down what I used to believe about warming up, how my perspective has changed, and what I recommend now for the most effective and time-efficient approach.
Why Do People Think Warm-Ups Are Necessary?
- Injury Prevention: Many believe that warming up lowers the risk of injury by preparing the muscles and joints for exercise.
- Improved Performance: Others think a proper warm-up helps them perform better in their workout.
- Because “Experts” Say So: People have been told for years that they must warm up before exercising, so they assume it’s essential.
While there is some validity to these points, the reality of warming up is a bit more complex.
How My Warm-Up Philosophy Has Changed Over the Years
Fifteen years ago, I was obsessed with warming up. I followed a structured system that involved:
- Foam rolling
- Stretching
- Activation drills to “wake up” specific muscles
- General dynamic movements
- Warm-up sets before my main lifts
All of this took me 30 minutes before even starting my workout. At the time, I thought this was the best way to prevent injury and perform at my best.
Fast forward to today, my approach is much different. Now, I believe that spending too much time warming up actually hurts consistency in the long run because it makes workouts feel like more of a time commitment than they need to be.
Why We Keep Warm-Ups Short at Pratt Personal Training
At our gym, we used to do a long structured warm-up that lasted several minutes before every workout. But over time, we noticed a few things:
- Members didn’t like it – Many felt like it was unnecessary and even a waste of time. Some would even show up late on purpose to skip the warm-up.
- It didn’t reduce injuries – We actually saw fewer injuries when we shortened the warm-up and focused more on smart programming.
- It took away from actual training – The more time we spent warming up, the less time we had for exercises that truly helped people build muscle, burn fat, and get stronger.
Today, we only do a 3-5 minute warm-up with basic movement or light cardio before jumping into the workout. And the results have been better than ever.
Reasons to Keep Your Warm-Up Short
1. Time Efficiency
If your warm-up takes 15-20 minutes, you’re adding extra time to your workouts that may not be necessary. If time is a major reason you struggle with workout consistency, the last thing you need is a long, unnecessary warm-up that makes it harder to fit exercise into your schedule.
Instead of a long warm-up, try a quick 3-5 minute activity like light cardio, bodyweight exercises, or mobility drills.
2. False Sense of Security
A lot of people blame injuries on “not warming up enough.” But in reality, most injuries happen due to poor programming, improper weight selection, or pushing too hard on a given day—not because you skipped stretching.
If you get hurt doing a deadlift, it’s probably because:
- You chose a weight that was too heavy.
- You did too many reps or sets.
- You didn’t get enough sleep, were dehydrated, or weren’t fully recovered.
Foam rolling wouldn’t have saved you. A proper program that follows progressive overload is a much bigger factor in injury prevention than a warm-up.
3. A Well-Designed Program Prevents Injuries Better Than Warm-Ups
If your workout program is well-structured, the risk of injury is already low. You should be:
- Choosing the right exercises based on your capability.
- Progressing slowly with weight and intensity.
- Allowing proper recovery between sessions.
If those factors are in place, skipping a long warm-up won’t make a big difference.
4. Mobility Drills & Stretching Are Often Overrated
Mobility drills and stretching can feel good, but they’re not always the best use of time if your goal is to lose fat, build muscle, or get stronger. You’ll get more out of exercises that challenge your body with resistance through a full range of motion.
That being said, if you enjoy mobility drills or stretching, you can still do them! But don’t feel like you need to do them for 15-20 minutes before every workout.
5. Your Workout Itself Can Improve Your Mobility
If your strength training program includes:
- Full range of motion squats, lunges, deadlifts, presses, and rows
- Exercises that move your joints through their natural range
- Gradual progression in weight and reps
Then you’re already building mobility within your workout. You don’t need to spend an extra 10-15 minutes doing separate mobility work if your training is structured well.
6. Warm-Ups Are More Mental Than Physical
For some people, a warm-up is more about getting into the right mindset than it is about preparing the body.
If you’re someone who likes warming up to get focused, that’s great! But for those who struggle to find time to work out, shortening the warm-up can make training feel more approachable and less overwhelming.
The Best Warm-Up Strategy
Here’s a simple, effective warm-up routine you can do before any workout:
- 3-5 minutes of light movement (walk, bike, row, bodyweight movements, etc.).
- A couple of warm-up sets with lighter weights if you’re lifting heavy.
- Then get into your workout!
That’s it. You don’t need 20 minutes of foam rolling, stretching, or activation drills before training.
Final Thoughts: Keep It Simple
At Pratt Personal Training, we focus on what actually moves the needle for our clients: smart programming, progressive overload, and consistency.
A long warm-up isn’t necessary for most people. If you enjoy warming up, go for it—but don’t feel like you need an elaborate routine before every workout. The most important thing is showing up and getting to work.
If a long warm-up is stopping you from exercising consistently, cut it down to 3-5 minutes and get into your workout faster.
