EP 96: Most Warm-Ups Are a Waste of Time… Here’s What Actually Works

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Stop wasting 30 minutes on warm-ups you don’t need — and stop jumping under the bar cold. In this video, Dr. Alyssa Olenick, PhD in Exercise Physiology, shares her simple, effective, and time-efficient warm-up method for strength training.

This is the exact approach she uses for herself and her clients inside The Lyss Method to get warm, get moving, and start lifting — without wasting time.

Here’s what you’ll learn: • Cardio warm-up: How to get your heart rate up and prime your body for lifting • Foam rolling: Benefits for muscle activation and injury prevention • Dynamic stretches: The importance of flexibility and mobility before lifting • Core exercises: Activating your core for better stability during lifts • Movement prep: Preparing your joints and muscles for the workout ahead

This warm-up routine is perfect for anyone looking to optimize their workout and reduce the risk of injury. Whether you’re a beginner or a seasoned lifter, Alyssa’s tips will help you improve performance and get the most out of every training session.

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Time Stamps: 0:00 - Introduction 0:57 - Getting warm via cardio 1:40 - Thoughts on foam rolling 3:02 - Dynamic movements/stretches 4:45 - Mix in core work 5:50 - Movement prep 7:15 - Possible plyometrics 7:40 - Get under the bar 11:00 - Warm-ups set jumps 15:05 - Recap and wrap-up

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