Let’s be honest: how many times have you skipped your warm-up and jumped straight into your strength workout?
You’re not alone — many people assume that warming up is optional or a waste of time. But the truth is, skipping this crucial step can seriously sabotage your results and put you at higher risk of injury — especially if you’re over 40 or just getting started with strength training.
Here’s why warming up matters more than you might think — and how to do it properly with a simple, effective follow-along warm-up routine you can use before any full-body workout.
Why You Need to Warm Up Before Lifting Weights
Warming up isn’t just about “getting loose.” It’s about preparing your body — and your brain — to move well, lift efficiently, and reduce the risk of injury.
For women over 40, this is especially important. As we age, our connective tissues become less elastic, and we’re more prone to strains and soft tissue injuries. A good warm-up primes your joints, activates your muscles, and helps you move with better form — which leads to better results and fewer setbacks.
Think of your body like a car engine in winter: you wouldn’t hit the gas on a cold engine. You’d let it warm up first. Same goes for your muscles.
The Four Key Principles of a Safe, Effective Warm-Up
Before jumping into the routine, here are four more reasons why you should follow this routine:
1. Keep It Dynamic, Not Static
Skip the long, static stretches. Those are great after your workout if you'd like to, or before bed — not before lifting. Instead, use controlled, dynamic movements to prepare your muscles and joints for action.
2. Get Blood Flowing
Your warm-up should gently elevate your heart rate and improve circulation to your muscles. This helps them contract more efficiently and reduces your injury risk.
3. Activate Key Muscles
Don’t just move — connect. If your workout includes squats or lunges, activate your glutes first. Doing rows? Wake up your back and shoulders. A few targeted activation moves can make a big difference in performance and injury prevention.
4. Adjust for Cold Temps & Tight Spots
If your space is cold or you have an area that’s stiff or injury-prone (like shoulders, hips, or knees), take extra time to warm it up. Your body will thank you later.
Follow-Along: The Full-Body Dynamic Warm-Up Routine
Ready to warm up the right way?
This short, full-body warm-up routine that you can watch in the above video is designed for beginners and new lifters — especially women over 40. You don’t need any equipment, and it works perfectly as a prep for full-body strength workouts (like those in Fit From Scratch or Train to Build Intermediate).
Take your time, move with intention, and remember: a few extra minutes of warming up can save you from months of frustration or injury.
Final Thought: Warm-Up Is Not Optional — It’s Foundational
If you want to move well, reduce the risk of injury, and see lasting results — don’t skip your warm-up.
It’s not just something you should do. It’s something your body needs.
Every strong workout starts with a strong foundation — and this dynamic routine is your first step.
Additional resources:
FREE Beginner Lever Workout Guide Fit From Scratch (3 bodyweight and band workouts for beginners): https://kerstenkimura.com/fit-from-scratch
FREE Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.com/lean-ladies-calorie-protein-and-workout-guide-2/
FREE Course Strong and Sensitive: https://kerstenkimura.com/14-day
FREE nervous system regulation guide for anxiety: https://kerstenkimura.com/3-somatic-exercises-free-guide/
Beginner Level Strength Training Program: https://courses.kerstenkimura.com/train-to-build-starter-program/
Intermediate Level Strength Training Program: https://courses.kerstenkimura.com/train-to-build-intermediate/
Fit and Fueled Vault: A collection of 75+ video trainings providing sustainable, holistic approach to strength, nourishment, and nervous system regulation for women. NO DIETS. https://courses.kerstenkimura.com/fit-and-fueled-vault-course/
Emotionally Fit is my emotional awareness program for chronic pain or other chronic symptom recovery. You can find it here: https://courses.kerstenkimura.com/emotionally-fit-program/
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