Set warm up length before exercise.
Warm up length scales with what follows: light technique work needs a few minutes, while maximal effort needs closer to twenty. Cold conditions add time because muscle temperature is the thing being raised, and warm-up needs lengthen gradually with age as tissue elasticity declines. Roughly 40% is general pulse-raising work and the remainder is specific preparation — the movement you are about to perform, at rising intensity.
Warm up duration
Warm up minutes = intensity base + 0.25 per degree below 15 C + 0.08 per year over 40, clamped to 4-30 minutes
These figures are estimates based on population-average formulas and are intended for training and recreational planning only. They are not medical advice. Consult a qualified health professional before starting or changing an exercise programme, particularly if you have an existing medical condition.
Five to ten minutes before moderate work, and fifteen or more before heavy lifting, sprinting or competition. Cold environments push those numbers up.
Use dynamic movement rather than long static holds. Prolonged static stretching immediately before explosive or maximal work can temporarily reduce force output.
The same movement you are about to train, performed at rising intensity — ramp-up sets before a heavy lift, or progressively faster strides before sprint work.