We’ve all been there. You get to the gym, you’re all fired up and ready to go, and then you see it. The sea of foam rollers, the endless static stretches, the pre-workout activations that seem to last longer than the actual workout. Not to mention the people scrolling through their phones between sets. Your time in the gym is precious, a gift you’ve given yourself to improve your health and fitness. Why waste it? Remember, the key is to stop wasting time in the gym!
The 4 Biggest Warm-up Time Wastes
By identifying and eliminating these time-wasters, you can ensure that you are making the most of your workout sessions. After all, nobody wants to be wasting time in the gym.
There’s a lot of dogma and misinformation out there when it comes to warming up. Let’s break down some common time-wasters:
- Foam Rolling: While it might feel good, there’s a lack of robust scientific evidence to support foam rolling as an effective pre-workout strategy. The theory is that it breaks up fascial adhesions and “releases” tight spots. In reality, it’s more likely a form of self-massage that can temporarily cause a miniscule increased range of motion, but it’s not a magical solution for improving performance or preventing injury. It’s more that people “think” because it hurts it’s doign something. Your time is better spent on movements that directly prepare you for the workout ahead.
- Static Stretching: Remember those long holds you did in school P.E.? That’s static stretching. Research has shown that prolonged static stretching before a workout can actually decrease power output and strength. It’s great for increasing flexibility and can be beneficial after a workout, but it’s not the most efficient use of your time before you lift a heavy barbell or perform a high-intensity workout.
- Endless Activation Drills: Some activation drills are great and certainly have their place, but a 20-minute activation routine for a 15-minute workout is a misuse of your time. This can lead to fatigue before you even start the main part of your session.
- Phone Procrastination: Procrastinating on your phone between sets kills momentum and makes your workout less effective. Your gym time is for you and your health; leave your social media feed for later.
A Better Way to Warm Up
So, what should you be doing instead? A dynamic warm-up. This means performing movements that mimic the exercises in your workout. This approach gets your blood flowing, prepares your muscles and joints, and rehearses the specific movement patterns you’re about to perform.
Think about it: if you’re going to squat, your warm-up should include light squats. If you’re going to do overhead presses, your warm-up should involve some shoulder rotations and presses with a PVC pipe or an empty barbell. This approach is highly efficient and directly improves your performance.
For most workouts, a 5-10 minute warm-up is all you need. For more complex or heavy workouts, 20 minutes might be appropriate. But unless you have specific, prescribed rehab from a physiotherapist, every extra minute you spend on inefficient warm-up routines is time you could be spending on skill work, refining your technique, or just living your life!
Time to Get Moving!
At CrossFit Chiltern, we’re all about maximising your time and effort. In fact, for most people, an hour is more than enough time to get a fantastic and effective workout. We take care of the planning and thinking, so all you need to do is turn up and move. We’ll help you maximise every second of your training.
Want to see how we do things? Check out our videos on https://www.google.com/search?q=https://www.youtube.com/crossfitchiltern and follow us on Instagram at https://www.instagram.com/crossfit_chiltern for more tips and to see our community in action.
Ready to stop wasting time and start making progress? Book a free discovery call with us today and learn how our programmes can help you achieve your goals. Alternatively, if your lifestyle is holding you back, check out our Nutrition Programme, led by practising GP and CrossFit Chiltern Coach, Dr. Amy George. We cover the six pillars of movement, nutrition, lifestyle, sleep, and support systems to help you live a healthier, happier life.