As a performance physical therapist in Wilmington, NC, I work with athletes across various disciplines, from group fitness enthusiasts to elite CrossFit athletes. One of the most common questions I get is, "Does the order of my warm-up and workout routine really matter?" The short answer is: absolutely! The sequence in which you structure your workout can make a significant impact on both performance and injury prevention.
Let’s break down why the order of your workout matters and how each component builds on the previous to optimize results.
- Start with Cardiovascular Activity to Warm Up the Body
The first step in any effective workout is getting the blood flowing. Engaging in 5-10 minutes of light cardiovascular activity—whether it's jogging, biking, rowing, SkiErg-ing or even jumping rope—serves a critical purpose. This initial phase increases your core temperature, boosts blood circulation, and prepares your muscles and joints for more intense work.
Why it's essential:
Warm muscles and tissues are more pliable and responsive, reducing the risk of strains or sprains. Elevating your heart rate also begins to prime your body for the demands ahead, making your subsequent mobility and strength work more effective. Think of it as "unlocking the door" before entering the room where the real work happens.
- Soft Tissue Work
Once your body is warm, it's time to address any muscle tightness or adhesions. This is where tools like a foam roller or a lacrosse ball come in handy. Foam rolling and other soft tissue techniques help reduce muscle tension and improve tissue quality by promoting better blood flow to specific areas or desensitizing painful tissues.
Here are a few of my favorites:
Why it's essential:
If your muscles are knotted or tight, you’ll have difficulty moving through your full range of motion during mobility drills or strength/power exercises. By utilizing soft tissue techniques, you're addressing these restrictions head-on, allowing for better flexibility and movement in the joints. It’s like ironing out any wrinkles before you get dressed.
- Mobility Drills
With your muscles now primed, you can move on to mobility work. Mobility drills target specific joints and muscle groups, improving range of motion and preparing your body for dynamic movements. This step focuses on activating stabilizing muscles and ensuring that you can move freely and efficiently. Mobility drills may include the use of bands to induce a joint mobilization or rely solely on body weight, but they will all include a dynamic movement. This is not a hold and stretch for extended periods of time, in fact, performing long holds prior to working out will actually have a negative impact on your performance.
Here are 3 of my favorite mobility drills:
Why it's essential:
Having mobility allows your body to move properly through full ranges of motion, which is crucial in preventing compensatory movement patterns. For example, if your hips or mid back are tight, your lower back might take on more stress during a squat, increasing injury risk. Mobility drills help maintain balance in movement and ensure that your body is working in alignment.
- Strength or Power Work
Now that your body is fully prepared, it’s time to focus on the main event: strength or power exercises. This is where you’ll engage in movements like squats, deadlifts, Olympic lifts, or any exercise targeting your session’s goal. Since your muscles are now warm, flexible, and ready to move through their full range of motion, you’ll be able to lift more efficiently and safely.
Why it's essential:
Strength and power work rely on good movement patterns, proper joint positioning, and muscle activation. If you skip or rush through the earlier stages of the warm-up, you're not setting yourself up for success. You won’t be able to maximize your strength potential or, worse, you risk injury.
The Bottom Line
Each step of the workout flow—from warming up to strength work—serves a distinct purpose. Cardiovascular activity primes the body, soft tissue work reduces muscle restrictions, mobility drills increase your range of motion, and strength or power exercises build upon that foundation.
The goal is to progressively prepare your body so that, by the time you reach the strength phase, you’re fully equipped to perform at your best.
When you get the flow right, not only do you improve your performance, but you also decrease the likelihood of injury and promote long-term success. So, next time you're tempted to skip your warm-up or soft tissue work, remember: each step is part of the bigger picture.
In good health,
Dr. Eliza Cohen
Performance Physical Therapist + Wellness Consultant
Wilmington, NC
Follow here for more performance and nutrition tips: @conquermovementpt @doctor_cohen14
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