sheepherdclub
New member
@newbeginning1996 7 minutes treadmill
5 minutes stretch
1 set I’m doing with light weight
And then rock and roll
5 minutes stretch
1 set I’m doing with light weight
And then rock and roll
What does your warm up look like?
- Thread starter newbeginning1996
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- fitness after 30
@newbeginning1996 I'm 63 now and trying to improve joint flexibility. I drive for doordash so I sit all day. Any tips would appreciate
texaseyes7
New member
@newbeginning1996 Dynamic stretches before lifting and static post workout
@newbeginning1996 Typically I hop on the BikeErg for 5-10 minutes then I will do warmup sets on the 1st exercise. But for much of last year when a wrist and elbow were bothering me, I'd also do 2-3 sets of high rep (50+) banded bicep and tricep work before any upper body exercises.
@newbeginning1996 What you're doing is perfectly fine, and is pretty close to what I do for barbell lifts, chinups and dips.
For barbell work, chinups and dips I like to do a pyramid. So I might squat or press the bar for 20 reps, 15 with a bit of weight, 10, 5, 3, 1, and then do my working sets. If I've already done a sufficiently similar exercise I don't bother - for example, I don't warm up for shrugs after deadlifts.
For chinups and dips I'll do a somewhat hard set at bodyweight (sometimes I'll go to or near failure to gauge where I'm at), then proceed to pyramid with weighted sets.
I never warm up for kettlebell work. In the kettlebell world I'm moving some pretty decent weight - 2x40kg for clean & press and front squat, 1x40kg for snatch - but I always feel ready to go straight to the working weight, unlike with barbells, chinups and dips.
I don't warm up for burpees or pushups, including one arm pushups. I don't do a general warmup - the warmup sets are there to get me prepared for a specific lift, and stretching and treadmills don't do that.
For barbell work, chinups and dips I like to do a pyramid. So I might squat or press the bar for 20 reps, 15 with a bit of weight, 10, 5, 3, 1, and then do my working sets. If I've already done a sufficiently similar exercise I don't bother - for example, I don't warm up for shrugs after deadlifts.
For chinups and dips I'll do a somewhat hard set at bodyweight (sometimes I'll go to or near failure to gauge where I'm at), then proceed to pyramid with weighted sets.
I never warm up for kettlebell work. In the kettlebell world I'm moving some pretty decent weight - 2x40kg for clean & press and front squat, 1x40kg for snatch - but I always feel ready to go straight to the working weight, unlike with barbells, chinups and dips.
I don't warm up for burpees or pushups, including one arm pushups. I don't do a general warmup - the warmup sets are there to get me prepared for a specific lift, and stretching and treadmills don't do that.
@newbeginning1996 On the treadmill I do a 500m walk, then a 500m jog.
Every set I begin with a very light weight and do 5 reps. Like dumbell seated overhead shoulder press, my max weight is 15kg each arm.
I'll start with 5kg , do 5 reps. Then move to a 12.5kg 10 reps, 15kg, then 12.5.
Squats I'll run 10-15kg on the bar for 5 reps. Then move to to 50kg and repeat.
It gets my blood pumping, the light weight wakes up that muscle group and is a form check, then the sets begin.
Works for me (43m) but you're mileage may vary.
Every set I begin with a very light weight and do 5 reps. Like dumbell seated overhead shoulder press, my max weight is 15kg each arm.
I'll start with 5kg , do 5 reps. Then move to a 12.5kg 10 reps, 15kg, then 12.5.
Squats I'll run 10-15kg on the bar for 5 reps. Then move to to 50kg and repeat.
It gets my blood pumping, the light weight wakes up that muscle group and is a form check, then the sets begin.
Works for me (43m) but you're mileage may vary.
jhugheswaterloo
New member
@newbeginning1996 First set at 60% until failure.
richards33
New member
@newbeginning1996 In addition to the light weight before first exercise of every workout, I do morning mobility training almost every morning. Not sure if it makes a difference, but have only gotten injured when doing something stupid 
@newbeginning1996 I dont do warmups...maybe crack a few joints while throwing my arms and legs around like a mad man on my way to the bench...
@newbeginning1996 General warm up is two rounds of:
10 mountain climbers each side
10 arm circles in each direction
10 jumping jacks
5 pass throughs with band or pvc.
Then start at a low weight if I’m going heavy. Mobility I do post workout or close to bed time.
10 mountain climbers each side
10 arm circles in each direction
10 jumping jacks
5 pass throughs with band or pvc.
Then start at a low weight if I’m going heavy. Mobility I do post workout or close to bed time.