A 7-Minute Warm-Up and Mobility Routine Before Lifting After 50

Why warm up

A warm-up of about 5 to 10 minutes is commonly advised before strength training. It raises body temperature, gets blood flowing and lets you practice movement patterns with light effort before adding load.

The sequence

Move smoothly and stay in a comfortable range. Do each for about 45 to 60 seconds.

• Easy marching in place or a brisk walk around the room
• Arm circles and shoulder rolls, small to large
• Cat-cow on hands and knees, or a seated version
• Bodyweight sit-to-stand to a chair
• Hip hinge with hands on thighs
• Standing leg swings front to back, holding a counter
• Ankle circles and heel raises

Then do ramp-up sets

Before your first heavy exercise, do one or two light sets of the same movement, such as a few reps with a lighter dumbbell, then move to your working weight.

Mobility on rest days

Gentle mobility work on non-lifting days is optional, and a few minutes in the morning can help you feel less stiff. Avoid forcing end ranges, and skip movements that cause sharp pain.

Check with your clinician

If you have osteoporosis, a joint replacement or a spinal condition, ask which twisting or bending movements are safe for you.