How to Warm Up Properly for Muscle-Building Workouts When You’re Older
When it comes to warming up before muscle-building workouts, most older men think about injury prevention. While that’s definitely a benefit, my approach to warming up is about much more than just avoiding injury. It’s about preparing your body, mind, and emotions to produce the most effective workout possible. The focus is on optimizing your warm-up so that you can push yourself to achieve maximum overload in your workout, setting the stage for real muscle growth. Here’s how I recommend you do it.
𝟭. 𝗪𝗮𝗿𝗺𝗶𝗻𝗴 𝗨𝗽 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝗥𝗶𝗴𝗵𝘁 𝗠𝗶𝗻𝗱𝘀𝗲𝘁
First and foremost, I want you to shift your mindset from merely “warming up to avoid injury” to “warming up to initiate muscle growth.” When I warm up, I’m not worried about getting hurt because I’m expecting the best. I am getting my body physically, mentally, and emotionally ready for a peak performance workout. You should, too. A positive and proactive approach ensures that you’re entering your workout with the right focus.
𝟮. 𝗨𝘀𝗲 𝗮𝘀 𝗠𝗮𝗻𝘆 𝗦𝗲𝘁𝘀, 𝗥𝗲𝗽𝘀, 𝗮𝗻𝗱 𝗪𝗲𝗶𝗴𝗵𝘁𝘀 𝗮𝘀 𝗬𝗼𝘂 𝗡𝗲𝗲𝗱
When warming up, take whatever time is necessary. Use as many sets, reps, and incremental weights as needed to feel fully prepared for your first taxing set. It’s about doing what it takes to get your body and mind 100% ready for your first exercise. For instance, if you’re starting with a bench press, warm up until you feel confident to push yourself to your maximum load, whether that’s 225 pounds, 135 pounds, or more. Don’t be rigid with specific numbers; let your body guide you.
𝟯. 𝗗𝗼 𝗜𝘁 𝗯𝘆 𝗙𝗲𝗲𝗹—𝗡𝗼𝘁 𝗯𝘆 𝗡𝘂𝗺𝗯𝗲𝗿𝘀
Avoid the trap of basing your warm-up on percentages of your maximum weight. Your body will feel different on a cold Monday morning compared to a hot Thursday afternoon. Your energy levels, muscle readiness, and even your mindset can change from workout to workout. Listen to your body. Adjust your warm-up based on how you feel that day. Some days, you may need more sets or reps to get there, while other days, fewer will suffice.
𝟰. 𝗢𝗻𝗰𝗲 𝗬𝗼𝘂’𝗿𝗲 𝗪𝗮𝗿𝗺, 𝗚𝗼 𝗦𝘁𝗿𝗮𝗶𝗴𝗵𝘁 𝘁𝗼 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱
After you’ve completed your warm-up for the first exercise (whether it’s bench press for chest, squats for legs, or barbell rows for back), go straight to your heavy, taxing sets. For the second, third, or fourth exercise for that muscle group, skip the warm-up sets. Your body is already prepared, and any more warm-up sets would only waste your time and energy. Go straight to heavy overload for the remaining exercises to maximize your results.
𝟱. 𝗗𝗼𝗻’𝘁 𝗪𝗮𝘀𝘁𝗲 𝗧𝗶𝗺𝗲 𝗼𝗻 𝗨𝗻𝗻𝗲𝗰𝗲𝘀𝘀𝗮𝗿𝘆 𝗪𝗮𝗿𝗺-𝗨𝗽 𝗦𝗲𝘁𝘀
Once you’re warmed up, every set that isn’t challenging your muscles with maximum overload is a missed opportunity for growth. Don’t get caught up in the habit of pyramiding up through two or three sets before getting to the heavy work. You’re already warmed up! It’s time to focus on getting the most out of your workout by hitting the heavy weights and challenging your muscles right away.
𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗮𝗹 𝗘𝘅𝗮𝗺𝗽𝗹𝗲: 𝗪𝗮𝗿𝗺𝗶𝗻𝗴 𝗨𝗽 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗕𝗲𝗻𝗰𝗵 𝗣𝗿𝗲𝘀𝘀 (𝗙𝗶𝗿𝘀𝘁 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗼𝗳 𝗮 𝗖𝗵𝗲𝘀𝘁 𝗪𝗼𝗿𝗸𝗼𝘂𝘁)
Let’s say your goal is to perform your heavy sets with 225 pounds. Here’s how you might structure your warm-up:
1. Bar Only: 12 reps, focusing on the movement and muscle activation.
2. 25 Pounds Each Side: 8 reps, gradually increasing the load.
45 Pounds Each Side: 6 reps, pushing closer to your working weight.
3. 45 Pounds + 25 Each Side: 3–4 reps, preparing your nervous system for the upcoming heavy sets.
4. 225 Pounds (or more): You’re now ready for your maximum overload sets.
This approach gets your body ready for the heavy load without exhausting you before the real work begins. Your muscles will be prepared to deliver maximum effort, allowing for the most effective training possible.
If you want help putting these principles into practice and making sure you’re on the right track, reach out to me for one-on-one coaching. Together, we’ll ensure that you’re not just doing a workout but transforming your body, mind, and life.
Call or text me today at 925-352-4366.
And remember to make it your goal that, when a younger man sees you, he no longer fears getting older.
And live with a sense of urgency!
We have to when we’re a little older.
We have more time behind us than we do in front of us.
Your Coach,
Skip La Cour
Workouts for Older Men
925-352-4366
𝗖𝗢𝗔𝗖𝗛𝗜𝗡𝗚 𝗢𝗣𝗧𝗜𝗢𝗡𝗦:
My exclusive Age Optimization System for older men is an intense 12-week private, one-on-one coaching experience.
12-Week Transformation Journey for Older Men
Read the TESTIMONIALS from men just like you here:
