Skip the Warm-Up? Science Says You Might Not Miss a Rep
New research reveals that trained lifters can forgo specific warm-up sets without sacrificing performance or effort during multi-set resistance training.
Can You Skip the Warm-Up and Still Crush Your Lifts?
Ever wondered if you’re wasting precious gym time on warm-up sets before your main working sets? This new study tackles a common pain point for lifters: is a specific warm-up (SWU) actually necessary for maximising performance in resistance training sessions, or can you save time without sacrificing gains?
Summary
This study found that skipping a specific warm-up (SWU) before multi-set resistance training sessions at ~10RM loads does not negatively affect performance or perceived effort in trained individuals. In other words, you might be able to reclaim those extra minutes without losing out on reps or volume.
Aim
To determine whether different specific warm-up protocols (varying set number and load) influence neuromuscular performance and perceptual responses during multi-set resistance training sessions in trained men and women.
Methods
Design: Randomised crossover, repeated-measures.
Participants: 29 resistance-trained adults (average 4.5 years RT experience, 22 males, 7 females).
Conditions:
1SET: 1 set of 3-4 reps at 75% of 10RM
2SET: 2 sets of 3-4 reps at 55% and 75% of 10RM
CON: No warm-up
Exercises: Smith-machine bench press and 45° leg press, 4 working sets at 10RM load to failure.
Measures:
Total repetitions (repetition performance)
Volume load (sets × reps × load)
Fatigue index (performance drop-off)
Rating of perceived exertion (RPE)
Exercise readiness
Analysis: Bayesian linear mixed models comparing conditions.
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Results
Performance:
No meaningful differences in total reps, volume load, or fatigue index between any warm-up protocol and no warm-up for both bench press and leg press.
Probabilities of SWU being superior to no warm-up were low across all outcomes.
No evidence for a dose-response (i.e., more warm-up sets did not yield better performance).
Perceptual Responses:
RPE and exercise readiness scores were similar across all conditions.
No adverse events were reported.
Strength Level:
Baseline strength did not influence the effect of warm-up protocols on performance.