Skipping Warm Ups and Cool Downs – Gym Mistakes Series

warm ups cool downs

Model: Raynor Aden Whitcombe – IG: @kindaden88

Importance of Warm Ups

Warm-ups are extremely crucial. While I do believe that I, and many other individuals don’t need to do stretching, due to our various factors (being active throughout the day being one), I cannot stress enough on the importance of a proper warm up.

The purpose of warming up is pretty easy to understand, warm ups allow you to prepare your body for the workout. You cannot just get to the gym and start lifting your max weights even if your body allows you to do it. You will end up injuring yourself or stressing out your muscles and joints to an extent where you might have to skip several days of workouts.

Warm Up Techniques

You can perform a 15 minute of general warm up with sets of lat pull down, leverage bench press and bodyweight squats or lunges. Or, you can do what I, and many weight lifters do; perform a warm up set of the exercise that you are about to perform. Keep the weights way lower than you perform during your working sets but repetitions high. The later type of warm up might take more time than the general warm up but you will be eliminating any chances of getting injured or stressed out.

Not Properly Cooling Down After Your Workout 

Skipping the cooling down phase is yet another mistake that must be talked about while discussing warm ups and their importance. No matter how much intense or easy your workouts are, failing to cool down your body afterwards can cause immense trouble.

The primary reason to cool down is to prevent dizziness. Strenuous exercises cause the blood vessels in our legs to expand, brining more blood in to the legs and feet. When we suddenly stop exercising without cooling down the body, our heart rate slows abruptly and that blood can pool in the lower body, causing dizziness. The risk is great as you can even faint due to this.

DOMS Can Bring the Doomsday

Another important reason to cool down is to prevent Delayed Onset Muscle Soreness (DOMS). DOMS occurs 24 – 48 hours after the workout. It occurs due to the micro-tears in the muscle fibers. Though this is normal for bodybuilders as soreness and fatigue is expected, especially after super-heavy workout sessions, considerable amounts of DOMS can be troublesome. DOMS may even push you to skip your workouts for a day or two, or more if it is serious.

Here are some super-quick and ultra-effective warm up routines that you can utilize starting from your upcoming workout session:

Basic Warmup


Advanced Warmup


These warmup routines are taken from DAREBEE.

So, cool your body down after each workout at all costs. Skipping bodybuilding warm ups and cool downs is not a wise act as it may lead to serious health issues and performance reductions as well. So be sure to do your bodybuilding warm up before beginning your working sets and cool down once you are done with your workout.

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