How To Warm Up Before Lifting: What 22 Studies Say (Stretching, Cardio, Foam Rolling)

A client stretched for 15 minutes before every squat session and could not work out why her first heavy sets felt weak. This video checks 13 beliefs about warming up against 22 studies. Fradkin (2010, 32 studies): a warm-up improved performance in 79% of the measures. Simic (2013, 104 studies) and Kay (2012, 106 studies): static stretching cut strength 5.4% on average, but holds under 30 seconds had no harmful effect and the real drops came at 60 seconds or more. Behm (2016) and Chaabene (2019): short holds inside a full warm-up cost 1 to 2%, longer holds 4 to 7.5%. Opplert (2018): controlled dynamic stretching helped force, power, sprints and jumps. Herbert (2011, Cochrane, 12 studies) and Afonso (2021): stretching did not give a clinically important drop in soreness. Wilke (2020, 26 trials): foam rolling matched stretching for range of motion. Afonso (2021, 11 trials): strength training matched stretching for range of motion. McCrary (2015) and Racinais (2017): high-load dynamic warm-ups enhance strength, and the RAMP warm-up ends with efforts close to the task. Pope (2000, 1,538 army recruits): pre-exercise stretching did not cut injuries. Lauersen (2014, 25 trials, 26,610 people): strength training cut sports injuries to less than a third, while stretching gave no benefit. Chapters: 00:00 The stretch that came before every squat 00:55 The myth that warming up is a waste of time 01:50 The myth that a warm-up means static stretching 02:41 The myth that any static stretch kills your strength 03:39 The myth that a longer hold is always better 04:24 The myth that the studies settled it years ago 05:20 The myth that dynamic stretching is just for show 06:21 The myth that stretching after a workout stops soreness 07:28 The myth that foam rolling beats stretching 08:13 The myth that only stretching makes you flexible 09:03 The myth that a harder warm-up is a better one 09:57 The myth that lifting needs the same warm-up as running 10:58 The myth that stretching before lifting prevents injury 12:01 The myth that nothing prevents injury, so skip the warm-up 13:22 The whole thing in one breath Sources: Fradkin AJ, Zazryn TR, Smoliga JM, J Strength Cond Res 2010; Bishop D, Sports Med 2003 (Warm up I and II); Behm DG, Chaouachi A, Eur J Appl Physiol 2011; Simic L, Sarabon N, Markovic G, Scand J Med Sci Sports 2013; Kay AD, Blazevich AJ, Med Sci Sports Exerc 2012; Behm DG et al., Appl Physiol Nutr Metab 2016; Chaabene H et al., Front Physiol 2019; Behm DG et al., Eur J Appl Physiol 2021; Opplert J, Babault N, Sports Med 2018; Herbert RD, de Noronha M, Kamper SJ, Cochrane Database Syst Rev 2011; Afonso J et al., Front Physiol 2021; Wilke J et al., Sports Med 2020; Afonso J et al., Healthcare 2021; Racinais S, Cocking S, Periard JD, Temperature 2017; McCrary JM, Ackermann BJ, Halaki M, Br J Sports Med 2015; Pope RP et al., Med Sci Sports Exerc 2000; Thacker SB et al., Med Sci Sports Exerc 2004; Small K et al., Res Sports Med 2008; Lauersen JB, Bertelsen DM, Andersen LB, Br J Sports Med 2014; Soligard T et al., BMJ 2008; Emery CA et al., Br J Sports Med 2015. Not medical advice. If you have an injury or a medical condition, talk to your doctor or a physio before you change your training. #gymmyths #warmup #stretching #strengthtraining #fitnessscience More from RepCheck: https://fscholtesdowd.github.io/forre...