In last week’s blog we outlined 5 Reasons to Warm-up With Weights. Today, we’re going to expand on warming up and give you a strategy for your weight warm-up—and answer some warm-up FAQs.
Ok, let’s dance.
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It Begins with RPE
Last week we gave a brief description of RPE, or Rate of Perceived Exertion (you really should go read that article if you haven’t)—which, basically, measures how hard you feel like you’re working.
We use a scale influenced by powerlifting coach Mike Tuchscherer. It begins at six and ends at ten. Check it out:
@6 = weight moves fast with minimal effort (more than 5 reps left in the tank)
@7 = weight moves fast with maximal effort (about 4-5 reps left in the tank)
@8 = 2-3 reps left in the tank
@9= 1-2 reps left in the tank
@10 = absolute maximum—couldn’t have done anymore reps with this weight
Most of our training is done between 6 and 8—with the occasional 9 splashed in when necessary and applicable to someone’s goals. The RPE for each training set is listed on our clients’ programs—giving them a great tool for selecting the right training weights depending on how they feel on a given day.
Knowing the daily RPE gives us a destination that guides the weighted warm-up process. If, hypothetically, the day’s deadlift sets are to take place 7-8, we know that our warm-up stops when weights start feeling like 7.
A Warm-up Example
Ok, let’s outline a weighted warm-up, from start to finish, using the deadlift as an example. Let’s say that we’re deadlifting for sets of 5 reps and our working RPE is 8—and that 8 happens to be 225 pounds.
Here goes:
135# x 3-5
Rest 30 seconds to 1 minute
155 x 3
Rest 30 seconds to 1 minute
185 x 1-2 (only a couple reps to get the body used to heavier weight)
Rest 30 seconds to 1 minute
225 x 5 (start working sets)
At this point, the fire is burning and you’re getting after it!
Alright, so you have questions—why did we do it this way?
First, starting light and gradually adding weight at small increments allows the body to “wake up” and acclimate to the movement and to the weight it’s being asked to move. This gradual awakening preps the nervous system to perform and the body’s tissues (muscles, tendons, ligaments) to handle the stress of heavier weights.
Notice, also, that we only did a few reps at each weight—and never more than what we’re going to do for our training sets. That’s to avoid fatigue. Warm-ups are supposed to prime us to do work, not wear us out, and many times folks do too many reps during their warm-ups. We just need enough work to charge us up, then we move on. Don’t do a ton of warm-up reps.
A Few Warm-up FAQs
We get a fair amount of questions about warm-ups—you might say that they’re frequently asked. Let’s cover some of them.
Which exercises do I need to do a weighted warm-up for?
Any barbell exercise, for sure. It’s also a good idea to do a similar weighted warm-up for any of your main strength exercises—even if their using kettlebells or dumbbells. A kettlebell or dumbbell warm-up may not be as extensive as a warm-up for a barbell movement, but it still needs to exist—at least one warm-up set to acclimate to the weight.
Is warming-up for upper-body exercises different than warming up for lower-body exercises?
You bet your boots it is. You’ll make smaller weight jumps when warming up for upper-body exercises than you will during lower-body exercises. The structure remains the same, but since the lower-body is stronger, and incorporates more muscle mass, it can handle bigger weight jumps during a warm-up.
Can I use other exercises during my weighted warm-up other than the exercise that I’m training?
You sure can. Often we’ll have folks do kettlebell swings to prep for deadlifting and goblet squats to prepare for barbell front squats or safety bar squats. These exercises don’t replace the warm-up during the exercise you’re training, but they can certainly help you perform better and help prepare your body for the work done during your training movements.
A Warm Conclusion
Warming up is an absolute must for weight training. Start light, make some incremental jumps, and keep the reps down. Rev up the engine so you can perform during your training sets once you find the day’s RPE. Then, let it rip.