The science of warm-ups: why your 10-minute warm-up might be doing more harm than good.

For many, a warm-up is simply a quick jog and a few stretches before a workout or game. It’s routine — but often rushed, outdated, or even counterproductive.

The truth is, not all warm-ups are created equal. A poorly designed or incorrectly timed warm-up can hinder performance, increase fatigue, or even raise injury risk. Understanding the science behind an effective warm-up can help you perform better and stay safe.

Why We Warm Up

The primary goal of warming up is to prepare the body and mind for exercise. Physiologically, a good warm-up:

• Increases muscle temperature and blood flow, improving flexibility and reducing stiffness.
• Enhances nerve conduction and coordination, allowing faster reaction times.
• Prepares the cardiovascular system for higher demand.
• Promotes joint mobility and range of motion.
• Activates the neuromuscular system, helping muscles “fire” efficiently during activity.

But despite knowing this, many people still rely on outdated warm-up methods, like long static stretches or generic light activity, which may not prepare the body appropriately.

The Problem with the “Standard” Warm-Up

That quick 10-minute jog and toe touches? Often, it’s too general and not specific enough for your activity.

Common pitfalls include:

1. Static stretching before exercise can reduce performance.
   Holding stretches for long periods (e.g., 30 seconds or more) before power or speed-based activities can temporarily reduce muscle strength and power output. (Simic et al., 2013).
2. Lack of specificity.
   A generic warm-up doesn’t target the muscles or movement patterns you’re about to use. For example, a jog before a netball game won’t prepare your body for rapid accelerations, jumps, or changes of direction.
3. Skipping activation and control work.
   Warm-ups that neglect dynamic movement or neuromuscular activation may leave stabilising muscles “asleep,” increasing the risk of overload or injury.

In short, a warm-up should be dynamic, progressive, and specific, not just “a bit of movement before you start.”

What the Research Says

Modern sports science supports dynamic warm-ups that gradually increase in intensity and mimic the movements of your chosen sport or activity.

A well-known study in the British Journal of Sports Medicine found that structured warm-up programs, like the FIFA 11+ (used in football), significantly reduce lower limb injuries and improve performance outcomes (Soligard et al., 2008).

Similarly, Behm and Chaouachi (2011) concluded that dynamic stretching and movement-based warm-ups enhance power, agility, and strength — while long static stretches beforehand may do the opposite.

What an Effective Warm-Up Looks Like

A scientifically sound warm-up should last around 15–20 minutes and include four key phases:

1. General Aerobic Activity (3–5 minutes)
   Light movement such as jogging, skipping, or cycling to elevate heart rate and temperature.
2. Dynamic Mobility (5 minutes)
   Controlled, rhythmic movements like leg swings, hip circles, and walking lunges to increase joint range and muscle flexibility dynamically.
3. Activation and Stability (3–5 minutes)
   Engage key stabilising muscles — for example, glute bridges, planks, or band walks — to prepare the core and major muscle groups for load.
4. Sport- or Task-Specific Drills (3–5 minutes)
   Include short, sharp movements that replicate what’s coming next — such as sprints, agility steps, or practice swings.

This sequence progressively primes your body to move efficiently and safely, improving performance while reducing the likelihood of strain or overload.

Warm-Ups Should Match Your Goals

Not every warm-up looks the same — it should depend on your sport, your body, and your goals.

• Strength sessions: Focus on joint mobility and muscle activation (especially through hips, shoulders, and core).
• Running or sport: Include dynamic lower-limb drills, balance work, and short accelerations.
• Rehabilitation or lower-load activity: Emphasise controlled movement, mobility, and proprioception to prepare safely.

A warm-up that’s too long, too intense, or too passive can work against you — leaving you fatigued, stiff, or unfocused.

The Takeaway

Your warm-up shouldn’t just “fill time” before training — it’s a key performance and injury-prevention tool. Done well, it boosts efficiency, focus, and resilience. Done poorly, it can waste energy, reduce performance, or even increase injury risk.

Aastha Shah

Physiotherapist

References

Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology, 111(11), 2633–2651.

Simic, L., Sarabon, N., & Markovic, G. (2013). Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. Scandinavian Journal of Medicine & Science in Sports, 23(2), 131–148.

Soligard, T., Myklebust, G., Steffen, K., et al. (2008). Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial. British Journal of Sports Medicine, 42(6), 483–491.