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How often have you thought, “I’ll skip that”, “a quick warm-up will do”, “I don’t have time for a warm-up – I’ve only got 45 minutes in the gym”, or “I’m already late for my run”?

 

If that sounds familiar, you’re not alone.

But does skipping your warm up actually matter? Is a warm-up genuinely useful, and can it prevent injury? Do you need to warm up every time you exercise? And does a warm-up really need to be the 20-minute stretching routine you’ve seen online?

 

The short answer: you don’t need a long, complicated warm-up every time you exercise. However, spending a few minutes gradually preparing your body for activity can improve your readiness and prepare your body for the demands ahead.

 

 

What is a warm-up actually aiming to achieve?

A warm-up isn’t simply about ‘getting warm’. Instead, it prepares your body and mind for the activity you’re about to do, helping to maximise your capacity to perform (Jeffreys, 2007),

An effective warm-up can help prepare you physiologically, physically, neuromuscularly and psychologically for exercise.

Physiologically, a warm-up raises muscle temperature, heart rate and blood flow, helping to prepare your cardiovascular and muscular systems for the demands of exercise (Jeffreys, 2007).

It also progressively prepares your muscles and nervous system for the movements you’re about to perform. By mobilising your joints and muscles through the ranges you will use during exercise, you can rehearse these movements at a lower intensity before progressing to the activity itself (Afonso et al., 2024; Jeffreys, 2007).

Psychologically, a warm-up provides an opportunity to transition into the mindset of the sporting context, helping you prepare, focus and become mentally ready for the activity ahead (Afonso et al., 2024; Jeffreys, 2007).

So, rather than asking, ‘do I need to warm up?’, it may be more useful to ask, ‘how can I best prepare my body for what I’m about to do?’.

 

 

Can a warm-up improve my performance?

Research suggests that an appropriate warm-up before exercise can improve performance across a range of activities, including endurance and strength training.

However, not all warm-ups are created equally. A warm-up that is too short may not adequately prepare you, while one that is too intense can leave you fatigued before your workout or competition has even started. Your warm-up should prepare you for the activity without becoming the activity itself (Bishop, 2003; Fradkin et al., 2010; Silva et al., 2018).

 

This is where the RAMP principle can be useful. Jeffreys (2007) was a pioneer of modern warm-up approaches and proposed the following system:

- Raise: gradually increase your body temperature, heart rate, breathing rate and blood flow through easy movement.

- Activate: engage the muscles you are going to use.

- Mobilise: move the joints through the ranges of movement required for your activity.

- Potentiate: gradually introduce faster, heavier or more explosive movements to prepare you for the demands of your activity.

 

The important thing is that your warm-up should reflect what you’re about to do. A runner doesn’t necessarily need the same warm-up as someone preparing to squat a heavy weight, for example.

 

 

Does warming up prevent injuries?

It’s not quite as straightforward as saying that ‘warming up prevents injuries’, as a warm-up is only one component of a much bigger picture. Injury risk is influenced by many factors, including training load and technique, previous injury, strength, sleep and adequate recovery. It is therefore difficult to determine whether a warm-up alone can specifically reduce injury risk.

 

However, there is evidence that specific, structured warm-up programmes can reduce injury risk, particularly in sport. A well-known example is the FIFA 11+, a structured programme incorporating running, strength, balance, plyometrics and neuromuscular exercises, that was implemented as the warm-up for players. Research has found that programmes such as these can significantly reduce injury rates in players, demonstrating that sufficient prep directed towards the specific activity is beneficial (Zarei et al., 2026).

 

This suggests that the benefits of a warm-up may not simply come from increasing muscle temperature. Incorporating strength, balance, coordination, landing mechanics and other sport-specific movements can also help prepare the body for the demands of the activity.

A warm-up is therefore one piece of the injury-prevention puzzle, rather than a guarantee that you won’t get injured.

What should I actually include in my warm-up – and do I need to stretch?

The main aim is preparation for performance, so your warm-up should include movements that relate to the activity you are about to perform.

 

For example:

Going for a run? Start with an easy walk or jog and gradually increase your pace.

Heavy strength session? Start with general movement and lighter sets of your exercises, gradually building up to your working weight.

Playing sport? Begin with lower-intensity movements before gradually increasing your speed and intensity and incorporating sport-specific drills.

Returning from injury? Your warm-up may need to be more specific and should follow the recommendations provided by your physio.

Use the RAMP principles to tailor your warm-up to your specific activity.

And what about stretching?

 

You don’t necessarily need long periods of static stretching before exercise, meaning holding a muscle in a stretched position for around 30-90 seconds. Prolonged static stretching immediately before activities requiring max strength, power or explosiveness may actually temporarily affect performance. Dynamic stretching, on the other hand, can be a useful way to move through the ranges of motion required for your activity while simultaneously rehearsing the movements you’re about to perform. This can help prepare your muscles and joints effectively for exercise (Cleveland Clinic, 2024; Jeffreys, 2007).

 

I don’t have time for a warm up – what should I do?

 

The good news is that a warm-up doesn’t have to be long or complicated to be useful.

You can often incorporate your warm-up into the first few minutes of your session, rather than viewing it as something completely separate. Integrating warm-up activities into your session can maximise training time without adding too much additional load or causing too much fatigue (Jeffreys, 2007).

 

The key is progression – gradually preparing your body for the demands you’re about to place on it, particularly when the activity is fast, intense, unfamiliar or physically demanding.

So, next time you’re tempted to skip your warm-up, remember: it doesn’t need to be intricate or complicated. It just needs to prepare you for what comes next.

If you’re unsure how to prepare for exercise following an injury, or you’re repeatedly experiencing pain during training, a physio can help you work out what your body specifically needs – rather than simply giving you another generic warm up.

 

Your 5-minute warm-up checklist

Not sure where to start? Try this simple 5-minute warm-up and adapt it to the activity you’re about to do.

1. Raise – 2 minutes Gradually get your body moving and raise your heart rate. Try a brisk walk, gentle jog, star jumps or high knees on the spot.

2. Activate – 1 minute Wake up the muscles you'll be using. For a lower-body session, try some squats, walking lunges or calf raises. For an upper-body session, try some light resistance exercises or bodyweight movements.

3. Mobilise – 1 minute Move your joints through the ranges of movement you'll need for your activity. Try arm circles, leg swings, torso rotations or ankle circles.

4. Build up – 1 minute Start rehearsing the activity you're about to do. Gradually increase the speed, resistance or intensity so that you finish your warm-up feeling ready to exercise.

 

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References:

 

Afonso, J., Brito, J., Abade, E., Rendeiro-Pinho, G., Baptista, I., Figueiredo, P., & Nakamura, F. Y. (2024). Revisiting the “whys” and “hows” of the warm-up: Are we asking the right questions? Sports Medicine, 54(1), 23–30. https://doi.org/10.1007/s40279-023-01908-y

 

Bishop, D. (2003). Warm up II: Performance changes following active warm up and how to structure the warm up. Sports Medicine, 33(7), 483–498. https://doi.org/10.2165/00007256-200333070-00002

 

Cleveland Clinic. (2024, August 29). Dynamic vs. static stretching: Is one better? Cleveland Clinic. https://health.clevelandclinic.org/dynamic-stretching-vs-static-stretching

 

Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: A systematic review with meta-analysis. Journal of Strength and Conditioning Research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0

 

Jeffreys, I. (2007). Warm-up revisited: The RAMP method of optimizing warm-ups. Professional Strength and Conditioning, 6, 12–18

 

Silva, L. M., Neiva, H. P., Marques, M. C., Izquierdo, M., & Marinho, D. A. (2018). Effects of warm-up, post-warm-up, and re-warm-up strategies on explosive efforts in team sports: A systematic review. Sports Medicine, 48(10), 2285–2299. https://doi.org/10.1007/s40279-018-0958-5

 

Zarei, M., Aslani, M., Yaghoubitajani, Z., & Sheikhhoseini, R. (2026). The effects of adherence to the FIFA 11+ program on injury risk in soccer players: A systematic review and meta-analysis. The American Journal of Sports Medicine, 54(8), 2030–2036. https://doi.org/10.1177/03635465261434222