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The Truth About Warming Up and Cooling Down - And What to Do If You’ve Got No Time!

We’ve all skipped a warm up or legged it out the gym without a cool down at some point cos' life’s busy, right? But if you’re wondering whether it really matters, and how to do it properly without wasting time, you’re in the right place.




In this blog post, we’re diving deep into:


  • What the 'perfect' warm up and cool down look like

  • How to adapt when time’s tight

  • What to do if you play a sport or have an injury

  • What the science actually says about injury prevention

  • And common mistakes we see all the time in the gym, on the pitch, and online





🎧 Prefer to listen? Catch the full podcast episode here:


🎥 Want a quick warm-up you can follow right now?



🔥 Why Warm Up At All?

A proper warm up does more than just “get your heart rate up”, it sets you up to move better, feel stronger, and reduce your risk of injury.


Here’s what a good warm up does:

  • Increases body temperature and blood flow to muscles

  • Activates the muscles you’re about to use

  • Improves joint mobility and flexibility

  • Gets your brain focused on the task ahead

It’s not just about your body – it gets your mind in the game too.


✅ The Perfect Warm Up (When You’ve Got Time)

If you had 10–15 minutes to prepare for your session, here’s how you could break it down:


1. General Movement (2–3 mins)

Low-intensity cardio to raise your heart rate: brisk walk, jog, cycle, skipping, or dance it out in your kitchen.


2. Mobility Work (3–5 mins)

Dynamic movements to open up joints:

  • Leg swings

  • Hip openers

  • Arm circles

  • Deep squat holds with reach


3. Muscle Activation (2–3 mins)

Get key muscles firing, especially glutes, core, and shoulders:

  • Glute bridges

  • Band walks

  • Plank holds

  • Wall angels


4. Activity-Specific Prep (2–3 mins)

Do a lighter version of what’s coming:

  • Bodyweight squats before weighted ones

  • Shadow boxing before sparring

  • Dribbling drills before football



❄️ The Perfect Cool-Down

Cooling down helps your body return to resting state and can:

  • Reduce soreness

  • Improve flexibility

  • Help you mentally unwind and de-stress


Here’s what an ideal cool-down includes:


1. Light Movement (2–5 mins)

Walk around, slow pedal, or gentle step touch to bring the heart rate down.


2. Static Stretching (5–10 mins)

Hold stretches for major muscle groups (hamstrings, quads, hips, back, shoulders) for 20–30 seconds each. Breathe deeply.


3. Optional: Breathwork

Even 1–2 minutes of deep breathing can help calm your nervous system and support recovery.



⏱️ No Time? Here's What to Do

Real life isn’t always ideal, but something is better than nothing.


If You’ve Only Got 2 Minutes to Warm Up:

  1. 30s light jog or march on the spot

  2. 30s dynamic stretching (arm circles, leg swings)

  3. 30s deep squat hold with twist

  4. 30s activation (jumping jacks or bodyweight squats)


If You’re Skipping a Cool-Down:

Do just one thing:

  • A stretch you know helps (e.g. child’s pose or hip flexor stretch)

  • A few deep breaths while walking to your car



🏃‍♂️ For Sports Players

If you play a sport (football, tennis, netball, etc.), your warm-up should include:

  • Movements that mimic gameplay: quick changes of direction, short sprints, turns

  • Drills involving the ball, if applicable

  • Coordination and balance work


Cool downs in team sports are often skipped (🍻 bar, anyone?) but at least walk it off, stretch your calves and hips, and stay hydrated. Beer doesn't count, sorry!



🤕 If You’re Dealing with an Injury

Warming up is even more important if you have an old injury or a recurring issue.


Top tips:

  • Focus on mobility and gentle activation

  • Avoid high-impact or ballistic stretches early on

  • Stick to movements that feel safe and stable

  • Use warm up time to assess how your body’s feeling that day



❌ Common Warm Up & Cool Down Mistakes

Let’s clear up a few things we see all the time:

  • Jumping straight into heavy lifting with no prep

  • Using only static stretches before training

  • Rushing warm-ups and skipping cool-downs

  • Doing the same warm-up for every workout, no matter the activity

  • Stretching too aggressively after intense workouts (gentle is better)



📚 What Does the Science Say?

There’s strong evidence that warming up reduces the risk of injury, especially in sports. Protocols like FIFA 11+ for football have shown significant reductions in injuries when done consistently.


Cool downs, on the other hand, are less clear cut in research. They may not directly prevent injury, but they can:

  • Help reduce delayed onset muscle soreness (DOMS)

  • Improve recovery and flexibility

  • Support mental transition from workout to rest



🧠 Final Thoughts: Make It Work for You

You don’t need a 30-minute warm up or a yoga level cool down every time. But doing something, consistently, can help you feel better, move better, and stay in the game longer.


If all else fails, remember this golden rule:

“Move a little before you move a lot.”

🎧 Listen to the Podcast Episode Here:


🎥 Follow Along with This Free Warm-Up on YouTube:


Hope it helps, and of course if you're in my FWF Academy all your warm ups and cooldowns are included in workouts for you so just follow along with me and you'll be good to go!


Enjoy!


FRANK

your Personal Trainer / 80% Warm Up, 10% Workout, 10% Cooldown type-a guy



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