Use a brief active warm-up before workouts or practice, especially before lifting or other intense efforts. The common pattern is 5–10 minutes of movement plus a few lighter ramp-up sets on the first exercise, progressing from easy reps to heavier loads until joints, movement patterns, and the nervous system feel ready. This improves readiness and blood flow without the performance drop that can come from static stretching or jumping straight into heavy work.
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“As you start to get older it the length of the workout that actually causes more problems than the intensity of what you're doing, particularly if you're warmed up properly. Like you said, I've found personally that my warmup has had to become more of an integral part of my workout than it ever has before.”
huberman · Essentials: Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere · Feb 19, 2026 · 1:54 · open ↗