️‍♂️ Warm-Up Before Bodybuilding: The Difference Between Injury and Achievement

In the world of bodybuilding, many athletes overlook the importance of warming up before starting their workouts. However, the truth is that warming up is not just an additional step; it is a fundamental aspect of improving performance and preventing injuries.
As Coach Hamza Kafaween, a certified trainer with extensive experience, always emphasizes, the right warm-up is the bridge that leads you from rest to high performance safely.

First: General Warm-up

The general warm-up aims to gradually raise the body’s temperature and stimulate blood circulation.

The goal?

• Stimulate blood circulation

• Raise body temperature

• Prepare the nervous system for high-intensity movement

Examples of general warm-up:

• Brisk walking or light jogging for 5–10 minutes

• Jump rope

• Elliptical machine or stationary bike

Why is it important?
By increasing blood flow to the muscles, performance improves and the risk of injury decreases, allowing you to train at your full potential.

Second: Specific Warm-up

Specific warm-up focuses on the muscles targeted in the workout. Before starting the main exercise, you should train the targeted muscles using light weights.

The goal?

• Activate the target muscle fibers

• Improve the mind-muscle connection

• Prepare the muscle for the main exercise

Example:

• Before the bench press, do 2–3 sets using a light weight (such as a light barbell or dumbbells)

• Before squats, start with a set using just the empty bar or body weight

✅ Benefits of Warming Up Before Exercise:

1. Reduced Risk of Injury: Warming up increases the flexibility of tendons and joints, reducing the risk of strains and muscle pulls.

2. Improved Performance: Warming up enhances muscle endurance and boosts oxygen flow to tissues.

3. Increased Movement Efficiency: Muscles are better prepared to perform exercises correctly and safely.

4. Mental Focus: Warming up stimulates the nervous system and enhances concentration during the workout.

Advice from Coach Hamza Kafaween:

“Warming up is not just an extra routine; it’s a crucial factor for achieving optimal performance and preventing injuries. Whether you’re a beginner or a professional, don’t underestimate this step.
Start with 5–10 minutes of general warm-up, and then focus on a specific warm-up for the target muscles. This way, you’ll be ready for your workout with maximum strength and safety!”

Warming up is what separates injury from strong performance. Make warming up a part of your routine before every workout to be at your best!