I’ve tried all levels of warmup ‘from zero to sixty’ on several different programs.
The answer will vary, but, generally I like a warmup that:
- Loosens up all of your joints via mobility & range of motion testing
- Fires up the muscle groups & motor patterns you will be working out with bodyweight or very light weights
- Might be a little tough, but gets your mind ready to crush the upcoming workout.
- Doesn’t take more than ten minutes.
That’s a pretty good strategy for most cases.
That said, there is a benefit to mixing that up.
Sometimes you just have to run. Especially if you hate running.
Sometimes you simply do the big lift you’re working on at a lesser weight. (For example, start squatting with the empty bar, all the way up to work sets.)
Everyone once in a while, I like to lift something cold, simply to be ready to lift something without warning in real life.
I don’t do that very often, but, you never know when you might need it.