REVIEW ARTICLE

https://doi.org/10.6063/motricidade.21143

The effect of warm-up in resistance training

and strength performance: a systematic review
Bruno Ribeiro1 , Ana Pereira2 , Pedro Neves1 , Daniel Marinho1,3 ,
Mário Marques1,3 , Henrique Pereira Neiva1,3*

The warm-up is fundamental to optimize physical activity and exercise performance. However, little is known about the effect
of warm-up in resistance training and strength performance. We performed a systematic review to synthesize and analyze the
effects of different warm-up strategies in maximal and submaximal strength during resistance exercises. A search for studies was
performed on four databases (Web of Science, Scopus, PubMed, and ScienceDirect) for original research published between May
ABSTRACT

1973 and December 2019. Eleven articles were selected according to the inclusion criteria. Most of the studies evaluated the effects
of warm-up on maximal strength and the number of repetitions until failure. The results were not consensual regarding the use
of general warm-up followed by a specific warm-up. Moreover, while some studies showed that specific warm-up did not lead to
different results than without warm-up, others found that performing only the specific warm-up was the best way to obtain maximal
strength performance. It seemed that the maximal strength and the number of repetitions could be positively affected when a
specific warm-up is performed at loads close to the maximum. Further studies are needed to deepen the knowledge about the
preparation procedures for optimizing resistance exercise performances.
KEYWORDS: pre-exercise; general warm-up; specific warm-up; strength; performance.

INTRODUCTION different intensities and specific technical practices for the

The warm-up is usually used to progressively adapt following activity (Kilduff, Finn, Barker, Cook, & West,
physically and mentally the body for the main exercise, 2013). Although there is increasing interest in research on
optimizing performance and reducing the risk of injuries the effectiveness of warm-up, there is still some controversy
(Gray & Nimmo, 2001; McCrary, Ackermann, & Halaki, regarding the advantages it gives specifically to resistance
2015; Neiva, Marques, Barbosa, Izquierdo, & Marinho, training and strength performance.
2014; Parr, Prince, & Cleather, 2017; Silva, Neiva, Marques, The positive influence of warm-up on sports performance
Izquierdo, & Marinho, 2018; Simão et al., 2004). Most of the is clear, but there is a need for specific investigations about the
benefits resulting from warm-up are related to the increased variables that compose it, as well as their effect on the man-
body temperature and are widely accepted to be beneficial ifestation of specific strength (Gil, Neiva, Sousa, Marques,
to performance (Bishop, 2003; Albuquerque, Maschio, & Marinho, 2019). The number of variables involved in the
Gruber, Souza, & Hernandez, 2011; McGowan, Pyne, warm-up process is high, and it is a complex task to design
Thompson, & Rattray, 2015; Neiva et al., 2014). For this, an effective warm-up model across all sports and exercise
the warm-up practices usually include bouts of exercise of types. There is a need for specific knowledge about all the

1
Universidade da Beira Interior – Covilhã, Portugal.
2
Instituto Politécnico de Setúbal – Setúbal, Portugal.
3
Centro de Investigação em Desporto, Saúde e Desenvolvimento Humano – Vila Real, Portugal.
*Corresponding author: Departamento de Ciências do Desporto, Rua Marquês de Ávila e Bolama – CEP: 6201-001 – Covilhã, Portugal.
E-mail: [email protected]

Conflict of interests: nothing to declare. Funding: this work is supported by national funding through the Portuguese Foundation for
Science and Technology, I.P., under project UIDB/04045/2020.
Received: 10/08/2020. Accepted: 02/10/2021.

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parameters that predominantly influence their effectiveness. results with operators including AND/OR to only those
Therefore, the warm-up must be designed for specific needs documents containing relevant key terms.
in sport. Everyone involved in physical activity and exer- Original research articles published between May 1973
cise, individual and team sports, requires the use of mus- and December 2019 were identified, in which warm-up and
cle to produce movement. Thus, muscular performance at strength performance was reported. The search was con-
maximal or submaximal efforts can be considered essential ducted in four databases (Web of Science, Scopus, PubMed,
to succeed in each exercise performance. The role of muscle and ScienceDirect) using the keywords: (“warm-up” OR “no
strength performance is widely recognized in the scientific warm-up”) AND (“1 repetition maximum: 1RM, or repeti-
and sport context (Wilcox, Larson, Brochu, & Falgenbaum, tion”) AND (“general warm-up”) AND (“specific warm-up”)
2006; Abad, Prado, Ugrinowitsch, Tricoli, & Barroso, 2011). AND (“resistance training OR strength training”) AND
Enhancing strength performance and optimizing resistance (“strength OR power), with multiple combinations and with-
training (strength training exercises where muscles exert a out any year our language restrictions. Review articles (qual-
force against an external load) should be a priority for ath- itative review, systematic review, and meta-analysis) were not
letes and sports scientists. Indeed, warm-ups could be fun- considered. Also, those articles focusing only on stretching
damental for this performance optimization. and flexibility warm-ups were excluded.
Scientific research has demonstrated the efficacy of
warm-up strategies for individual and/or team sports, but Inclusion and exclusion procedures
there is little information about the effect of warm-up on The included studies focused on:
strength performance (Gil et al., 2019; Conrado de Freitas i) cross-sectional interventions;
et al., 2018). As a result, sports professionals continue to design ii) strength performance outcomes during resistance exer-
their routines based on experience and not so much on sci- cises (i.e., exercises against external loads, maximal and
entific evidence. To the best of our knowledge, no detailed submaximal strength loads, number of repetitions);
systematic review has comprehensively examined the liter- iii) healthy subjects without any training restrictions;
ature regarding the effects of warm-up activity on resistance iv) subjects with a minimum of 18 years of age.
training and maximal strength performance. Analyzing stud-
ies that have evaluated the effect of warm-up strategies on The studies were selected for further analysis if they
strength performance would provide coaches and sports sci- assessed at least one type of active warm-up (i.e., involving
entists with valuable knowledge and strategies to optimize physical activity). The evidence extracted from the selected
resistance training programs. Therefore, the purpose of this studies was based on research design, aim, subjects, proce-
systematic review was to synthesize and analyse research dures/outcomes, and findings.
findings on the effects of warm-up strategies on strength
performance during resistance exercises. Quality assessment
The analysis of the methodological quality of the stud-
ies included in the systematic review was carried out by two
METHOD independent reviewers, according to the methods recom-
This study intended to summarize the findings and con- mended by The Cochrane Collaboration (Higgins & Green,
clusions reported in the literature on the effect of warm-up, 2011). The authors resolved the disagreements by consensus
between general and specific, on strength performance in (a third author was consulted to resolve the disagreements
adults. An extensive literature search was developed to iden- whenever necessary). Each included study was assessed using
tify the articles published on this subject. Supported on inclu- the following domains: random sequence generation (selec-
sion and exclusion criteria, some articles were excluded for tion bias), allocation concealment (selection bias), blinding
future studies, and others are part of this systematic review. of participants and personal (performance bias), blinding of
outcome assessor (detection bias), incomplete outcome data
Search strategy (attrition bias), selective outcome reporting (reporting bias),
A systematic review was conducted according to PRISMA and other sources of bias (Higgins & Green, 2011). In each
(Preferred Reporting Items for Systematic reviews and Meta- domain, the criterion was adjudged as “low risk”, “high risk”,
Analyses) guidelines (Methley, Campbell, Chew-Graham, or “unclear risk”. If the judgment was unclear due to lack of
McNally, & Cheraghi-Sohi, 2014). The search was performed information, insufficient detail, or uncertainty concerning
using the Boolean search method, which limited the search the potential for bias, an “unclear risk” was given. The quality

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assessment was not used for article screening and selection such as running performance, anthropometric character-
but to inform the reader about the risk of bias in each study. istics, flexibility, stretching warm-up, or using participants
Review Manager software (RevMan, The Nordic Cochrane of other chronological ages, including children or seniors.
Centre, Copenhagen, Denmark) Version 5.4 was used to Consequently, a total of eleven studies were considered for
create risk-of-bias graphs. further analysis. From these, the earliest one was published
in 2003 and the most recent in September 2019. The studies
focusing on warm-up strategies and the relation with 1RM
RESULTS strength are presented in Figure 1.
Our search identified relevant articles, but some of them Table 1 summarizes the studies that investigated the results
did not meet the inclusion criteria. These studies were excluded of the general and specific warm-up (Conrado de Freitas et al.,
based on the fact of being focused on another main subject, 2018, Barroso, Batista, Tricoli, Roschel, & Ugrinowitsch,
Imagem em baixa resolução

Figure 1. Preferred reporting items for systematic reviews and meta-analysis study flow diagram.

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Table 1. Description of the studies presented about the general and specific warm-up. The variables presented refer to the
authors, subjects, volume, intensity, the transition (min), evaluation test, and performance results.
Study Subjects Warm-up Transition Evaluation Main results
Wu1 – 20 min stationary cycling (60% of HRmax)+ Wu2.
Abad
13 T (M) Wu2 – 8 reps (50 % 1RM load)+ 3 reps (70% 1RM load) 3 min 1RM leg Press 1RM: Wu1> Wu2
et al. (2011)
leg press.
Wu1 – No warm-up Bench press, number No significant
Abbud
10 T (F) Wu2 – 10 reps (40% 1RM load)+ 5 reps (60% 1RM load), ND of repetitions (70% differences
et al (2013)
bench press 1RM load) between protocols.
10 min
Conrado 3x 75% 1RM load, Wu1> Wu2 in the
Wu1 – Wu2+ 3res (90% 1RM load), bench press. (Wu1)
de Freitas 14 T (M) maximal reps, bench first and second
Wu2 – 8 reps (50% 1RM load), bench press. 4 min
et al. (2018) press sets
(Wu2)
Wu1 – 5 min cycling (40% VO2max)+ Wu5
Wu2 – 5 min cycling (70% VO2max)+ Wu5 Wu3> Wu1, Wu2,
Barroso Wu3 – 15 min cycling (40% VO2max)+ Wu5 Wu4, Wu5
16 T (M) 3 min 1RM leg press
et al (2013) Wu4 – 15 min cycling (70% VO2max)+ Wu5 Wu4< Wu1, Wu2,
Wu5 – 8 reps (50% 1RM load)+ 3 reps (70% 1RM load) Wu3, Wu5
leg press.
Wu1 – 1x 5 reps (100% of 5RM load) bench-press
No significant
Brandenburg Wu2 – 1x 5 reps (75% of 5RM load) bench-press Bench press throw 3
9 T (M) 4 min differences
et al (2005) Wu3 – 1x 5 reps (50% of 5RM load) bench-press reps ~ 45% 1RM load
between protocols.
Wu4 – No warm-up
Wu1 – 10 reps (50% 1RM load) bench press
No significant
Foganholi Wu2 – 2 min walking (5km/h)+ 5 min running (8km/h)
6 T (M) ND Bench press 1RM differences
et al (2012) Wu3 – active static stretching 10 sec, 3 reps (pectoral,
between protocols.
deltoid and triceps)
Wu1 – running 5 min (9km/h)+ 5 min flexibility exercises+ Wu2 No significant
Gil 1RM bench press
12 T (M) Wu2 – 8reps (50% 1RM load)+ 3reps (80% 1RM load). 3 min differences
et al (2016) 1RM leg press
Leg press and bench press. between protocols.
Wu1 – 5 min walking 50% VO2max. Bench press:
Wu2 – 5 min cycling 50% VO2max. Wu4> Wu1, Wu3,
Wu3 – 15 reps (40% 1RM load). Bench press or leg Wu5
70% 1RM load,
press unilateral. Wu5> Wu3
Junior maximal reps in
14 T (M) Wu4 – 2x 2 (90% 1RM load). Bench press or leg press 1min Wu1> Wu3.
et al (2014) bench press or in
unilateral. Leg press unilateral:
unilateral leg press
Wu5 – No warm-up Wu4> Wu1, Wu2,
Wu2 was only assessed before unilateral leg press Wu3, Wu5
evaluation Wu2> Wu1
No significant
Nader Wu1 – aerobic 10 min treadmill (70% HRreserve) Bench press 3x 8RM
9 T (M) 90s differences
et al (2009) Wu2 – 15 reps (50% 8RM load) bench-press load
between protocols.
Wu1 – Rest 10min on a chair.
4x 80% 1RM load,
Wu2 – 10 reps (50% of 80% 1RM load), bench press, No significant
Ribeiro maximal reps in
15 T (M) squat, arm curl. 30s differences
et al (2014) bench press, squat,
Wu3 – cycling 10 min (40 km/h) between protocols.
arm curl.
Wu4 – Wu3+ Wu2
Wu1 – 5min low-intensity stationary cycling and 3 upper
Wilcox body static stretches. 1RM: Wu2 and
12 T (M) 30s 1RM bench press
et al (2006) Wu2 – Wu1+ medicine ball chest passes Wu3> Wu1
Wu3 – Wu1+ plyometric push ups
F: female; HR: heart rate; Hrmax: maximal heart rate; HRreserve: reserve heart rate; M: male; ND: not determined; Reps: repetitions; RM: repetition
maximum; T: trained; VO2max: maximal oxygen uptake; Wu: warm-up.

2013; Abbud, Tabet, & Dias, 2013; Abad et al., 2011; Gil, It can be observed that most of the selected studies did not
Roschel, & Barroso, 2016; Junior et al., 2014; Ribeiro et al., find statistically significant differences between different
2014; Foganholi, & Guariglia, 2012; Nader et al., 2009; warm-up strategies concerning general warm-up and specific
Wilcox et al., 2006; Brandenburg, 2005). The selected studies warm-up in maximal strength in upper and/or lower limbs in
presented a mean score of 8.65 points for quality standards. the exercises leg-press and bench-press, respectively ( Junior

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et al., 2014; Foganholi et al., 2012; Abbud et al., 2013, Ribeiro (incomplete outcome, selective reporting, and other bias)
et al., 2014; Gil et. al., 2016; Nader et al., 2009; Barroso et al., obtained 100% of low risk of bias. (Figure 2 and Figure 3).
2013; Brandenburg, 2005). Among these studies, different
warm-ups that were assessed did not affect the performance
in the resistance training exercises, strength, number of rep- DISCUSSION
etitions, fatigue index, or effort and also suggest there is no The current review aimed to summarize the scientific
performance advantage when explosive upper-body move- findings of using different warm-ups in resistance exer-
ment is preceded by resistance exercise of varying loads. cises and then further understand the influence of general
Otherwise, Conrado de Freitas et al. (2018), Abad et al. and specific warm-ups. The selected studies were recent,
(2011), and Wilcox et al. (2006) showed statistically sig- with a clear increased interest in this thematic after 2005.
nificant differences when the control group was compared This increase could be explained by the greater interest of
with the experimental groups (general or specific warm-up), athletes and coaches. Their belief that warm-up is essential
suggesting that a warm-up with high external loads (> 70% to maximize performance, inspired researchers to deepen the
1RM) or post-activation potentiation (PAP) may produce knowledge about warm-up effects and recommended activ-
higher force production in the upper and lower limbs and ities (McGowan et al., 2015).
potentially increase long-term results. The findings sug- Warm-up before training or competition still is one of
gested that an acute bout of low-volume and explosive-force the most interesting topics in the sports research area in the
body movements performed with 1–5 repetitions at 80–90% last years (Conrado de Freitas et al., 2018). It can be stated
before a lRM attempt might enhance strength performance that high-level athletes presented an individual adaptation to
(Conrado de Freitas et al., 2018). each warm-up design, special in different sports like cycling,
running, or vertical jump (Abad et al., 2011; Ribeiro et al.,
Risk of bias in the included articles 2014; Gil et al., 2016). Increased muscle and core body tem-
In general, it was possible to notice the lack of infor- perature is the major contributing factor to influence perfor-
mation about the risk of bias in several key criteria in many mance (Nader et al., 2009; Barroso et al., 2013) thus, the active
articles. A high percentage of unclear risk of bias was found warm-up is the most preferred method with better physio-
in the following key criteria: allocation concealment (91%); logic increases in post-activation (Gil et al., 2019; Conrado
blinding of participants and personnel (100%); and blinding de Freitas et al., 2018). Moreover, the combination of differ-
of outcome assessment (100%). Moreover, 9% of the studies ent variables and their relationship and the lack of a standard
revealed a high risk of bias in the random sequence generation warm-up difficult the analysis of the results and the definition
and the allocation concealment. The remaining key criteria of the better method strategy. Regarding resistance exercise
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Figure 2. Risk-of-bias item presented as percentages across all included studies.

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 Warm-up and resistance exercise
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Figure 3. Judgments about each risk-of-bias item for each included study+ indicates low risk, ? indicates unclear risk, − indicates
high risk.

performance, we verified that different strategies were used (Conrado de Freitas et al., 2018). It was found that the partic-
to improve maximal strength performance (Wilcox et al., ipants improved, with a warm-up with external loads, close to
2006; Abad et al., 2011; Foganholi et al., 2012; Gil et al., the maximum/or high loads. This effect appears to be a perfor-
2016). The key role of warm-up in strength performance is mance enhancer of the following exercise. Nevertheless, cau-
an asset to optimize training for all technical and research tion should exist regarding the interval between warm-up
communities. and main exercise. It should understand how much rest is
Scientific research showed ambiguous results, accord- needed to benefit from this optimization without impairment
ing to the warm-up procedures, in resistance exercise per- caused by fatigue from the previous stimulus. The studies
formance. Therefore, it is relevant to examine the effects of included in the current review did not focus on this issue, but
general and/or specific warm-up in strength exercises. In the we should highlight that the main improvements were found
present review, the different warm-ups evaluated showed with resting times between 3 and 10 min. This time interval
some differences between studies. Some of them reported was already recommended to be used after a PAP stimulus
the benefits of general or specific warm-up compared to no in other activities (Wilson et al., 2013). Moreover, the load
warm-up condition (Conrado de Freitas et al., 2018, Abad et. used during warm-up should not cause too much fatigue and
al., 2011; Wilcox et al., 2006). Between different conditions compromise the subsequent performance, such as exempli-
of warm-up, it seems that the resistance training was not fied in other sports (Gil et al., 2019). So, an effective strategy
influenced or affected by the type of warm-up ( Junior et al., to improve strength performance seems to be a near-maxi-
2014; Foganholi et al., 2012; Abbud et al., 2013, Ribeiro et al., mal stimulation before the resistance exercise performance.
2014; Gil et al., 2016; Nader et al., 2009; Barroso et al., 2013; For instance, it showed to contribute to a greater number of
Brandenburg, 2005). The maximum number of repetitions repetitions in strength exercises without fatigue compared
at 70% 1RM after a session with and without warm-up did to the treadmill and bicycle warm-up exercises (Ribeiro et al.
not show differences. The responses of the number of repe- 2014, Gil et al., 2016). Maybe the increase of the activation
titions to a single set in the exercise of the upper limbs were of the precursors the phosphorylation of the actin-myosin
not affected by the previous warm-up (Abbud et al. 2013). light chains, and the greater excitability of the motoneurons
The warm-ups usually named PAP protocols increased during near-maximum strength warm-up lead to better per-
performance, by increasing the total number of repetitions and formances (Gil et al., 2019). These could be the mechanisms
total work performed during bench press resistance training of improvement explaining other stimulations of warm-up.

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According to Wilcox et al. (2006) and Abad et al. (2011), studies should be developed to understand the influence of
low-volume explosive movements as a plyometric push-up the recovery period between warm-up and the main resis-
or medicine ball chest before a 1RM attempt may enhance tance exercise. Among the literature, some limitations should
bench-press performance in athletic men. be addressed. Most of the studies used a small number of
Nader et al. (2009) and Foganholi et al. (2012) ana- participants, and the methodological procedures were not
lyzed different warm-up strategies (aerobic versus horizon- clear. Moreover, more variables should be analyzed to better
tal bench press exercise) and found no differences in 1RM understand the effects of warm-up, such as velocity, power,
bench press assessment and perception of effort during eval- work, technical aspects, and metabolic responses. Most of
uations. This might indicate that specific warm-up or gen- the studies only analyzed maximal values of strength and/or
eral warm-up results in the same bench press maximal per- the number of repetitions performed in a specific resistance
formance. On the other hand, it seems that long-duration exercise. Researchers should include more exercises, analyze
and low-intensity general warm-up could be appropriated to training sets, and entire training sessions to further improve
improve 1RM performance in leg-press (Barroso et al., 2013; the knowledge on the warm-up issue. Methodological pro-
Junior et al. 2014). This could highlight the need for differ- cedures should be improved. For instance, the non-existence
ent warm-ups, according to each different resistance exercise. of a control group contributes to the difficulty of compar-
Specific warm-up seems to improve the performance when ing such studies. We verified that there are no longitudinal
applied before the exercises (Brandenburg, 2005) comparing studies, which evaluate the changes over time caused by the
to no warm-up. Nevertheless, the use of different submax- warm-up in strength development.
imal loads during the specific warm-up did not reveal dif-
ferent results. Explosive upper-body performance preceded
by a specific warm-up with different intensities, 100%, 75%, CONCLUSION
or 50% of 5RM loads, did not differently affect the athletic The interest in the effect of warm-up in resistance
performance before a single explosive movement in the upper exercise performance has increased in the last few years.
limbs (Brandenburg, 2005). Still, further studies are required Specific warm-up showed effects that did not differ from a
to better understand the influence of different loads during general warm-up, highlighting that specific warm-up seems
specific resistance exercise warm-up. to provide the necessary changes to prepare the athlete for
According to the present review, a general warm-up fol- the upcoming resistance effort. The studies have shown that
lowed by a specific warm-up performed with low volume this warm-up should be performed with high external loads
might enhance strength performance with optimized 1RM and few repetitions or with low loads and high velocity of
values. It seems that performing high-force, low-velocity movement in order to create a PAP effect. This potentiation
movements, or low-force, high-velocity movements during seems to be beneficial to optimize the performance of 1RM,
the warm-up period is the better strategy for resistance exer- increase the number of maximal repetitions, and increased
cises. Our findings suggest that explosive exercises signifi- total work in resistance exercising with external loads. It is
cantly increase maximal muscle strength. Literature suggests expectable that these acute effects would result in increased
that this happens because of enhanced neural stimulation muscular performance over long-term periods, but further
and improved excitability of the fast-twitch units, which are investigation is needed. These recent trends could be useful
known to play a significant role in maximal strength perfor- tools for coaches and athletes as training strategies to opti-
mance (for detail, Conrado de Freitas et al., 2018). Moreover, if mize training results and thus to maximize performance.
the temperature conditions vary, a general warm-up before
specific warm-up could induce significant neuromuscular
adjustments that increased muscle force production capac-
ACKNOWLEDGMENTS
ity during dynamic tasks (Abad et al., 2011)
Nothing to declare.
It must be emphasized that researchers have started to
study the effects of warm-up on strength performance, but
numerous doubts remain about the better warm-up design that
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