💪 Why Your Warm-Up Might Be Holding You Back

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Why Your Warm-Up Might Be Holding You Back

You show up, swing your arms around a few times, maybe hop on the treadmill for 5 minutes… and then go right into heavy lifting. Sound familiar?

Most guys over 40 don’t need more warming up—they need a smarter one.

• Generic Warm-Ups Waste Time: A light jog doesn’t prep your shoulders for bench press or your hips for squats.

• Your Body Needs Activation, Not Just Movement: Target key muscle groups with band work, bodyweight mobility, and activation drills.

• Skip the Static Stretching: Stretching cold muscles before lifting can reduce performance and even increase injury risk.

A warm-up should prep your joints, engage your core, and fire up the muscles you're about to train. Give it 7–10 focused minutes and you’ll lift stronger, feel better, and stay in the game longer.

Did You Know?:

Morning Sunlight Can Boost Testosterone

Getting sunlight in the first 30–60 minutes of your day doesn’t just wake you up—it may also give your testosterone a natural bump.

• Sunlight helps regulate your circadian rhythm, which is linked to hormone production.

• Vitamin D (which we synthesize from sunlight) is crucial for optimal testosterone levels.

• Bonus: It also helps you sleep better at night.

Take your morning coffee outside or go for a quick walk. Your hormones (and your mood) will thank you.

Question from Our Readers:

“How do I know if I’m lifting heavy enough?”

– Derek, 44, from Phoenix

Great question.
Here’s how to tell if your weights are doing their job:

• You should struggle by the last 2–3 reps of your working set—but still keep good form.

• If you can easily do more than 12 reps, it’s probably too light (unless you're training for endurance).

• Progress stalls? Time to go up in weight, reps, or intensity.

The goal isn't just to lift heavy—it’s to lift challenging enough to stimulate growth without risking injury. That sweet spot builds muscle and keeps joints happy.

Fit Trivia: Which former NFL linebacker was known for bench pressing in full pads as part of his pre-game ritual?

Answer: Ray Lewis!The Baltimore Ravens legend was famous for his intense mindset and wild warm-ups—often lifting weights and performing explosive drills in full gear just to fire himself up before kickoff. Pure beast mode.

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Publisher: Ryan Engel

Editor: Michael Pender

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