If you were to visit any gym in any city across the country and watch as people begin their weight training program you will almost always discover that a large percentage of them are failing to warm up before they begin their training program.

Those that do have a warm up section built into their workout plan commonly fail to allow adequate time for the warm up to be effective.

A proper warm up should last between fifteen to twenty minutes and generally would consist of a five to ten minute cardio warm up (treadmill, rowing machine, recumbent bike) with the remainder of the allotted time being focused on performing the same exercises that are in the main phase only using lighter weights and more reps.

Another advantage of having a properly structured warm up segment to your workout routine is that it helps you to be mentally ready for the upcoming session and be able to apply maximum effort during your training program.

Simply by introducing a proper warm up segment to your training schedule you will gain two main advantages, you will radically reduce the possibilities of an injury occurring during your session but will find that you will be able to lift a higher amount of weight, this will result in optimal stimulation of the working muscles which in turn leads to greater muscle mass.

The warm up phase is designed to raise your core temperature, increase cardiovascular and respiratory output, lubricate joints and prepare the body for the more demanding exercise to come.

It is important to remember that the warm up phase of you workout routine is simply that, a warm up. Make sure to not lift to heavy a weight within this phase. The thing that must be avoided during the warm up is fatigue. Should you permit your muscles to get fatigued during the warm up you will be limiting the amount of benefit that you are going to get during the main section of your training program.

I would suggest that you start your warm up by lifting around half your main phase weight, performing ten to fifteen reps. As you progress through the warm up gradually increase the weight and do fewer reps, ultimately your warm up ought to finish by lifting approximately ninety percent of your main phase weight once.

Once the warm up segment has been completed it is best to move straight into the main phase so as to not lose the benefit of the warm up.

Should you have been neglecting your warm up I really hope that now that you will see the benefits to be gained by allowing yourself suitable time in your weight training program for this extremely important component of any exercise.

Keep in mind that fifteen to twenty minutes spent warming up might save you days or even weeks of missed training time as a consequence of injury.

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