Pre-lift warm-up
A guided warm-up for the gym that switches on the muscles a lifting session leans on — glutes, the upper back and the shoulders — and frees up the spine. The app names each move and previews the next, taking you through bridges, scapular push-ups, the world's greatest stretch and rotations. A few minutes that make your working sets feel stronger and safer.
- Moves
- 5
- Length
- ≈ 4 min
- Level
- All levels
Also known as gym warm up, warm up before lifting, strength warm up.
How the session works
- 1
Lay out a mat and give yourself room to lunge and lie down.
- 2
Press start. The app names each move, previews the next, and keeps it flowing.
- 3
Move with control and feel the right muscles switch on; this primes the lift, it doesn't fatigue it.
- 4
Run it once at the 3 or 5-minute length, then start your working sets.
The moves
-
Glute bridge35s
Drive through your heels and squeeze your glutes at the top.
-
Scapular push-ups30s
Arms straight — pinch and spread your shoulder blades.
-
World's greatest stretch30s · each side
Lunge deep, drop your elbow inside your front foot, then reach the top arm up.
-
Standing torso twists30s
Feet planted, rotate from the waist with loose arms.
-
Arm circles30s
Small circles building to big — both directions.
What it's good for
- Switches on the glutes, upper back and shoulders before you load them.
- Frees the spine and hips so your lifts move through a fuller range.
- Coached move by move — no standing around wondering how to warm up.
The evidence. Activating the posterior chain and mobilising the shoulders and spine before lifting is a common, sensible way to prepare; it complements, and doesn't replace, ramp-up sets with lighter loads.
Safety
- Keep it light — a warm-up primes the muscles, it shouldn't tire them before your sets.
Frequently asked questions
How should I warm up before lifting weights?
- Combine a few minutes of dynamic mobility and muscle activation — like this routine — with lighter ramp-up sets of your first exercise. The mobility frees your joints; the activation switches on the muscles you're about to load.
Do I need to warm up before every lift?
- A short warm-up before each session is worthwhile, especially before heavier or lower-body work. It mobilises your joints and helps you move through a fuller, safer range.
Will this tire me out before my workout?
- No — it's deliberately light. The goal is to wake the right muscles and free your joints, not to fatigue them. Keep the effort easy.
Gear we recommend
Optional kit that pairs with a home practice — for tracking recovery and effort. We may earn a commission on purchases made through these links.
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Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.