You do some lighter warmup sets before your heavy work sets. At first, you warm up with the empty bar. Add 10-20 kg and do your next warmup set. Repeat until you reach your work weight. Warm up to increases how much you can lift while decreasing the risk of injury. The warmup sets raise the temperature of your muscle and lubricate your joints. They also give you form practice before lifting heavy weights to come.
Never jump into your heavy work sets without warming up first. The weight will feel heavier and you will miss reps more. Wors you can injure yourself because your muscles are cold and you didn’t get to practice proper form. You always warm up by doing some light set firest. Cardio pre-workout is not enough. Cardio pre-workout raises your body temperature but does not let you practice proper form. You must still do lighter warm-up sets. Also, too much cardio pre-workout will pre-exhaust your legs for squats.
The proper way to warm up is to start with two sets of five with the empty ber. Add 10-20 kg and do your next warmup set for 2-3 reps. Keep adding weight until you reach your work weight. Do not rest between warmup sets to keep your workouts short. Only rest after the last one. If your work weight is the empty bar, then you do not need to warm up yet. The weight is too light to get injured plus doing extra sets could tire you out. If you insist on warming up, then do 2×5 bodyweight squat first.
In your exercise programme Deadlift and Barbell Rows need less warmup because they are the last exercise. The starting weight can’t be the empty bar because the weight has to start from the floor. So you are never warming up with the empty ber on Deadlift and Barbell Row. The Strong Lifts app has a built-in warmup with. It gives you this for every exercise and weight. You need to unlock the power pack to gain access to it, but you will see that this feature alone is worth the price.
Warming up makes your workout longer. The stronger you are, the heavier your work weight, and the more warm-up sets. Keep your workouts short by not resting between warmup sets. This will give you a good sweat without getting you too tired since the warmup weights are light.