Begin with a few minutes of easy movement, then gradually make the movements more specific to your workout. Keep the warm-up comfortable and adjust it to the session, environment and your current ability.
Why warm up?
A warm-up is a gradual transition into more demanding activity. It gives you time to increase movement and effort progressively and to practise the patterns you will use in the session.
A warm-up does not need to be complicated or identical every day. Its content should relate to what you are about to do.
Start with easy general movement
Begin with a few minutes of easy movement, such as comfortable walking, marching or gentle cycling. Start at a pace that feels easy and gradually increase it if appropriate.
If you are exercising in a cold environment or after a long period of sitting, take time to transition rather than jumping straight into intense effort.
Make the warm-up specific to your workout
For a walking session, you might begin slowly and gradually increase your pace. For cycling, start with light resistance. For strength training, practise the movements with bodyweight or lighter resistance before using your planned working load.
Use the warm-up to check your setup, movement control and how you feel that day.
Keep mobility movements gentle
You can include controlled movements such as shoulder rolls, arm circles, marching or gentle hip hinges. Choose movements that relate to the workout and feel comfortable.
Avoid forcing deep stretches or using fast, bouncing movements when you are not prepared for them. The goal is preparation, not fatigue.
How long should a warm-up last?
There is no single duration that suits every workout. A short, easy session may need only a brief transition, while a longer or more demanding session may benefit from more gradual preparation.
Use the time needed to feel ready to begin the main activity while keeping the warm-up itself manageable.
Adjust for your circumstances
If you have pain, an injury, a health condition or specific exercise restrictions, the right warm-up may need to be individualised. Follow professional guidance and avoid movements that cause symptoms.
Stop if you feel unwell, dizzy or experience concerning symptoms.
Frequently asked questions
Should I stretch before every workout?
Not necessarily. A gradual warm-up with easy movement and activity-specific preparation is a practical starting point. Stretching may be included when appropriate to your activity and goals.
Can walking be a warm-up?
Yes. An easy walk that gradually becomes more purposeful can prepare you for a walking session or other activity.
Do I need a different warm-up for strength training?
It can help to include lighter versions of the movements you plan to train, in addition to general easy movement.
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This guide provides general educational information, not individual medical advice. Choose activity that suits your current abilities and circumstances. If you have a health condition, disability, recent injury, persistent symptoms or concerns about starting or changing exercise, seek advice from an appropriately qualified health professional.