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Your Warm-Up Sucks. Here’s How to Fix It.
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Time to read 2 min
Sciatica. Shoulder impingement. Hip clicking. Knee pain. Let’s talk about how to avoid a costly mistake that could lead in an injury.
I’ve been there –– flailing my arms a few times, touching my toes and then go straight into lifting. It’s starting a cold car and immediately redlining it. You wouldn’t do that to your engine—so why do it to your body?
A proper warm-up isn’t optional. It’s the difference between lifting heavy and feeling good vs. wondering why your back has a sharp pain.
Why Warming Up Actually Matters
Warming up isn’t just about getting loose. It primes your body for performance . Research proves a solid warm-up can:
- Increase strength output by 20% – You lift more, period.
- Reduce injury risk by nearly 50% – Less time injured = more time getting stronger.
- Improve movement quality – Meaning you lift better, recover faster, and build more muscle.
Most people rush through it like a chore. Huge mistake. Do it right, and your warm-up boosts your strength, stability, and endurance—so you get more out of every single rep.
The MoMo Muscle Warm-Up [Use This Before Every Lift]
This warm-up? Game-changer.
It’s not just about “getting loose” or breaking a sweat. This activates the right muscles, locks in your core, and preps your body to move with power and control. By the time I’m done, I feel strong, stable, and primed to lift heavy —without stiffness or wasted energy.
Exercise |
Reps/Time |
Notes |
|---|---|---|
Low Intensity Cardio |
5 min |
Use any cardio machine and give 50% effort |
Arm Swings |
15 |
Swing arms with momentum to open chest and create space in your shoulder joint |
Arm Swings w Thumb Out |
15 |
External rotation of shoulder |
Arm Circles |
20 |
Squeeze shoulder blades back, avoid shrugging up |
Incline Push Ups |
15 |
Squeeze butt and tight core |
Inverted Rows |
15 |
Squeeze shoulder blades back, avoid shrugging up |
Good Mornings |
10 |
Push hips back, slightly bend knees, & squeeze butt at top |
Standing Glute Squeeze |
15 sec |
Squeeze your glutes as hard as possible |
Bodyweight Squats |
10 |
Slow tempo, push knees out, tall chest |
Cat/Cow T-Spine Mobilization |
10 |
Squeeze hard each position |
Hip Bridges |
20 |
Squeeze from butt first and tuck pelvis |
Plank |
60 sec |
Squeeze butt, crunch belly button into spine, protract shoulders |
Pro Tip: If your warm-up is just going through the motions, you’re wasting your time. Feel every rep. Activate the muscles. Move with intent. This will literally make you stronger.
Want This Warm-Up on Autopilot?
Stop guessing. Get the MoMoMuscle App.
→ Video demos so you actually do it right
→ Step-by-step guides so you stop skipping reps
→ Tracking tools so you know exactly what’s working
If You’re Serious About Strength, Get the MoMoMuscle App
This is the easiest way to train smarter, recover faster, and build muscle without the guesswork.
✔ Proven programs based on science, not just a calorie burn
✔ Clear video guides so you stop making mechanic mistakes
✔ In-App tracking so you never plateau
7-day free trial. No commitment. No risk. If it’s not for you, cancel. If it is, you’ve just found the only fitness tool you’ll ever need.
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About Morgan Olson
MORGAN IS A FITNESS EXPERT, TECHNICAL TRAINER, AND SCIENCE-OBSESSED FOODIE WITH A PASSION FOR HELPING WOMEN, NON-BINARY, AND AFAB INDIVIDUALS TO WORK SMARTER – BOTH IN AND OUT OF THE GYM.