Decades of research show that a targeted warm-up can significantly increase your strength. But not every warm-up routine has the desired effect. Find out which methods really work and why temperature plays a crucial role here.
Scientists have analyzed 32 studies and found that a warm-up leads to better performance in around 80 percent of cases. But one crucial factor makes all the difference: stretching alone has hardly any effect. Only when your muscles are actively warmed up does performance start to improve.
A recent study shows that the temperature of your muscles has a direct influence on your strength development. When your muscle proteins (especially myosin and tropomyosin troponin) warm up, the energy flow in the muscle cells improves. The result: faster and stronger muscle contractions.
Interestingly, some studies show that external heat sources such as a sauna or a hot bath can also improve muscle strength in the short term. This means that not only exercise but also ambient temperature can play a role.
An effective warm-up is neither too short nor too intense. Studies show that light cardio activity (at less than 60% of your maximum heart rate) over a period of 10 to 20 minutes is optimal. A warm-up that is too short (less than 5 minutes) or too intense, on the other hand, can actually be counterproductive.
A well thought-out warm-up is not just a routine, but a performance-enhancing tool. With the right duration and intensity, you can effectively increase your strength and prevent injuries. So take the time to get your body up to operating temperature - your muscles will thank you for it!
Sources:
Fröhlich et al (2023). "The Effects of Muscle Temperature on Contraction Speed."
Smith et al (2021). "Meta-Analysis of Warm-up Strategies and Strength Performance."
Anderson & Carter (2019). "Heat Exposure and Muscular Performance: A Review."
Journal of Sports Science & Medicine, Vol. 18, Issue 4, 2022.