On the 11th day of Rulon Rules, Coach Jen gave to me:

Make sure you have a proper warm up!

When we swim, bike, and run, our warm ups are within the actual workout – for the most part. With lifting, it is a completely different concept. The body truly needs a solid 10 – 15 minute warm up to start lifting weights. What I suggest is to get at least 5 minutes of cardio in, whether it is running, cycling, or rowing. Then you want to warm up the muscles that you plan on moving. For example, if you’ll be doing squats that day, you do some air squats, leg swings, deep lunges for the stretch, and good mornings. You will also want to warm up the shoulders and the back, as you are placing heavy loads on your back.

A warm up getting ready for a lifting is crucial. Make sure you listen to your body during this time. It can tell you a lot: How are you feeling? What is bothering you? Your body is a smart tool. Listen to it!