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

2026-02-11

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📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym → https://bit.ly/4mtleF5→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/MjQwtiiK6BgGet $20 off your first month with code PODCAST:→ https://www.thelyssmethod.com/ 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 s...

📲 Get my free lifting calculator & RPE guide to start actually training hard enough in the gym → https://bit.ly/4mtleF5

→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/MjQwtiiK6Bg

Get $20 off your first month with code PODCAST:

→ https://www.thelyssmethod.com/

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.

🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs

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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