For many gym-goers, the warm-up routine can feel like a chore—especially after a long, busy day. But does skipping warm-up sets actually affect your strength or endurance during a workout? A recent study sheds light on this common question, offering insights that could help you save time without sacrificing results.
The Study Overview
Published as a pre-print on SportRxiv, the study involved 29 experienced lifters with an average of 4.5 years of training. Researchers tested three different warm-up conditions before participants performed sets to failure on the Smith machine bench press and leg press at their 10-rep max (10RM):
No warm-up
One warm-up set at 75% of 10RM
Two warm-up sets: one at 55% and one at 75% of 10RM
Each session was carefully controlled with consistent rest times, music, and supplement intake, separated by at least 48 hours.
Key Findings
The study found no significant difference in strength performance across the three conditions. Repetitions completed, total weight lifted (volume load), fatigue, and perceived effort (RPE) were similar whether participants warmed up or not. Even participants with higher strength levels did not benefit more from warming up.
Interestingly, skipping warm-ups did not make participants feel less ready to train, nor did warm-ups reduce the perceived difficulty of the workout.
What This Means for Lifters
The researchers concluded that for moderate loads around a 10RM, warm-up sets do not significantly impact performance or perception of effort. This finding is especially relevant for those pressed for time, as skipping warm-ups could save 2 to 5 minutes per exercise without hurting results.
However, the study also emphasized that warm-ups are not harmful and may still be beneficial for those who feel better prepared or want to reduce injury risk. The decision to warm up should be individualized, particularly for heavier lifts or those with past injuries.
Practical Advice
If short on time: You can likely skip warm-ups for moderate weight training without losing performance.
If you feel better warming up: Continue your routine to mentally and physically prepare your body.
For heavy or maximal lifts: Warm-ups remain important to prevent injury and optimize performance.
Listen to your body: Past injuries or stiffness may require a more thorough warm-up.
Bottom Line
This study challenges the idea that warm-ups are always essential for strength training, at least when lifting moderate weights. For many, skipping warm-up sets could streamline workouts and improve adherence without compromising results. Still, warm-ups remain a valuable tool for injury prevention and mental readiness—so tailor your approach to your needs and goals.
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