A Kinesiologist’s Checklist for the Perfect Warm-Up

Just follow these 5 steps and you’ll be set for life!

David Liira, Kin.


Image from Anna Shvets on Pexels

Have you ever done a warm-up and not been sure if you’re doing the right thing? Perhaps you’re questioning whether it’s even worth doing in the first place. If this is you, I have great news. As a kinesiologist, I get questions about the warm-up all the time. To help save both of us time, I’ve constructed a simple and concise checklist for the warm-up to ensure you’re getting the most out of it while getting to your activity as quickly and safely as possible.

A well-designed routine can drastically enhance your nervous system’s ability to coordinate movements for better performance. It’s also a sneaky way to get in the routine joint and muscle maintenance that’ll help eliminate daily stiffness. Furthermore, it’s one of the most efficient and accessible ways to prevent musculoskeletal injuries while preparing you mentally for the task at hand. Long story short, if you’re questioning whether it’s worth doing or not…it is.

Without further ado, let’s look at what it takes to master this aspect of your workout for better performance and overall health.

Warming Up Doesn’t Have To Be a Drag

Just before we get into the fun stuff, it’s important to remember that everyone’s situation is different. While most people can get away with approaching the warm-up using the method below, there are a few populations that should be extra wary. For example, if you have any major musculoskeletal injuries or chronic conditions that may put you at risk during physical activity, please talk to your health provider to find the appropriate length and style of warm-up for you.

If you do feel healthy and ready to level up your warm-up game, I’d strongly recommend following the advice below. Once you get your exercise selection locked in, you should be able to combine all of the important warm-up principles (elevated heart rate, muscle engagement, joint mobility, coordination, balance, etc…) into a 5–10-minute package.

All you need to do is follow this checklist…

1) Keep things well-rounded.



David Liira, Kin.

Kinesiologist. Writing on health and the human condition. Clap and I clap back. https://www.davidliirakin.com