Warming Up as We Age

A good warm-up matters at any age, but I think it becomes more important as we get older. That doesn’t mean an older athlete needs to spend 30 minutes doing easy exercise before every workout. It means the warm-up needs to have a purpose.

The goal is simple: get the muscles warm, move the joints through the ranges you’re going to use, gradually increase the demand on the nervous system, and be ready for the first hard effort.

You Don’t Have to Jog to Warm Up

A lot of warm-ups begin with five or ten minutes of jogging. That may make sense for some endurance workouts, but it isn’t necessary for every sport. If you’re getting ready to sprint, throw, lift weights, play tennis, or do another power-based activity, the warm-up should start preparing you for those movements. Walking, marching, easy mobility work and gradually faster drills can raise body temperature without adding unnecessary fatigue.

The closer you get to the actual workout, the more the warm-up should begin to resemble what you’re about to do.

Start Easy

The first few minutes should simply get you moving.

Depending on the workout, that might include:

  • brisk walking
  • marching
  • arm circles
  • easy leg swings
  • ankle movement
  • hip mobility
  • gentle trunk rotation

Nothing should feel forced. You’re not trying to prove anything during the first five minutes. You’re just getting the body ready for what comes next.

Move Through the Range You’re Going to Use

Once you’re warm, begin using more of the ranges of motion that the workout requires. For sprinting, that may include hip extension, hip flexion, ankle movement and hamstring length. For throwing, you may spend more time on the shoulders, upper back, hips and trunk. For lifting, start moving through the patterns you’ll be loading later. The warm-up should become more specific as it progresses.

Gradually Increase Speed and Force

This is the part of the warm-up that is sometimes missed. Being warm is not the same thing as being ready to produce maximum force. If you’re going to sprint, jump, throw or lift heavy, the nervous system also needs a gradual increase in intensity.

For a sprinter, that might mean: easy movement → drills → controlled accelerations → faster accelerations → full-speed work.

For a lifter: empty bar or light resistance → moderate resistance → heavier warm-up sets → working weight.

For a thrower: easy standing throws → controlled technique throws → harder throws.

The first maximum effort of the day shouldn’t come out of nowhere.

What About Stretching?

Stretching can be useful when there is an area that actually needs more movement. But I wouldn’t spend a long time doing passive stretching before an explosive workout. If a muscle feels restricted, a short stretch or contract-relax technique can help restore some movement. Then follow it with active movement so the body uses that new range. The point isn’t to become more flexible during the warm-up. The point is to move well enough to train.

A Simple Warm-Up for an Older Athlete

This doesn’t have to be complicated.

1. Get moving — 3 to 5 minutes. Brisk walking, marching or another easy whole-body activity.

2. Mobility — 3 to 5 minutes. Choose movements for the joints and muscles you’ll use that day.

For example:

  • ankle rocks
  • leg swings
  • hip circles
  • controlled lunges
  • arm circles
  • trunk rotation

3. Dynamic preparation — 3 to 5 minutes. Use movements related to your sport.

A runner or sprinter might use marching drills, skips or controlled accelerations. A lifter might use bodyweight versions of the movements being trained. A thrower might use footwork and easy technique drills.

4. Build intensity

Do several increasingly hard efforts before the first maximum effort.

The exact number will depend on the activity and how you feel that day.

Some Days Take Longer

One thing I’ve noticed with age is that the body doesn’t always feel the same from one day to the next. Some days you may feel ready quickly. Other days you may need several extra minutes. Cold weather, an early-morning workout, a hard session the day before, poor sleep or simply feeling stiff can all change how much preparation you need.

There’s no prize for having the shortest warm-up. There’s also no reason to turn the warm-up into another workout. The right amount is whatever gets you ready to perform without making you tired before you start.

Pay Attention to the First Few Hard Efforts

Stiffness that eases as you warm up is normal. Pain that sharpens or doesn't go away is a signal to stop, not to warm up longer. One of the best tests of a warm-up is simple: How does the body feel when the intensity starts going up? If you still feel stiff, awkward or hesitant, you probably need more preparation. If the movement feels smooth and powerful, you’re probably ready.

As we get older, warming up well is less about following a fixed routine and more about learning what your body needs on that particular day. That’s the real purpose of a warm-up.