When you come into a KILO class at The Gym, the warmup can sometimes feel like the “extra” part before the real work begins.
It’s not just coaches “filling an hour.” It’s actually one of the most important pieces of the entire hour. And for more than just a great reason to catch up with our gym besties. 😉
And, it’s not just about getting a little sweaty – it’s about preparing your body to move functionally, lift well, and stay healthy long term.
So, why do we stress the importance of warmups so much?
It Preps Your Body to Actually Perform
Jumping straight into heavy lifts or higher intensity work without a proper warmup is like starting your car in the winter and immediately flooring it. Or trying to sprint full speed without tying your shoes first. Or, pouring a keg beer at The Gym and immediately trying to drink it without pouring Trav one first!
The warmup helps:
- Increase blood flow to muscles
- Raise your core temperature
- Activate the right muscle groups
- Mentally prep you for the workout
This allows your body to move more efficiently and safely once the workout starts.
It Reinforces Full Range of Motion
A big focus in our warmups is moving through full range of motion.
This matters because:
- Better range of motion = better positions
- Better positions = stronger, safer lifts
It also directly carries over to everyday functionality.
When you consistently move through full ranges of motion in the gym, you’re improving your ability to:
- Squat down and stand up with ease
- Reach overhead without restriction
- Bend, twist, and move without enhanced injury risk
These are the same patterns you use outside the gym – whether it’s picking something up, getting off the floor, or staying active as you get older.
The warmup is where we reinforce those patterns in a controlled, low-risk environment.
It’s Where You Accumulate Quality Reps
One of the most overlooked benefits of the warmup is the amount of practice you’re getting.
Over time, these reps add up.
- More reps = better movement patterns
- Better movement patterns = more efficiency
- More efficiency = more strength and less risk of injury
Adding in something as simple as 3×10 air squats just once per week in a warmup accumulates over 1,500 additional reps in a year!
It’s not just “warming up” – it’s adding to the progress.
It Helps You Feel Out Your Body for the Day
As we all become very aware of as we age, not every day feels the same – and the warmup is your chance to check in.
You might notice:
- Tight hips or shoulders
- Fatigue from previous workouts
- Areas that need extra attention
This allows you to make smarter decisions in the workout that day by adjusting weights, modifying movements or spending extra time on certain areas that are bothering you.
It Sets the Tone for the Workout
The warmup is also about getting mentally locked in.
Instead of jumping straight into intensity, it gives you a chance to:
- Focus on movement quality
- Get into a rhythm
- Transition into the workout with intentionality
Don’t Rush It
It’s easy to treat the warmup as something to just “get through.” Or, use it only as a time to warm up our chatting skills (which, don’t get me wrong, we’re all for too!).
But the more intention you bring to it, the more you’ll get out of your workouts overall.
Move well. Hit full range of motion. Treat those reps like they matter – because they do.
The warmup isn’t separate from your progress.
It’s one of the most underrated parts of it. 💪