A personal trainer does this quick warm-up before she lifts weights and thinks you should too

I associate warm-ups with the few seconds of jumping jacks and arm-swinging that my school gym teacher used to make the class do before we got to the fun stuff.

If that was your experience too, you probably think warming up is a waste of time.

I certainly did, until I learned how to do it properly. Now I would never start a workout without one.

“Warming up before exercise or lifting helps increase blood flow to your muscles, improve joint mobility, and prepare your body for movement, which can enhance performance and reduce the risk of injury,” says NASM-certified trainer Kelsey Sherwin of Raeya Wellness, LA.

A good warm-up will vary depending on the type of exercise you have planned (although this full-body warm-up is a good do-it-all option). For instance, your walking workout warm-up (yes, you should be doing those) should focus on activating different areas of your body from those used for arm workouts.

Sherwin, a strength training specialist, has shared her go-to warm-up, which she always performs before picking up a weight.

“It helps activate the muscles you’ll be using and allows you to mentally focus before starting your workout,” she says.

Try running through these six exercises before your next weight training session and see how it impacts your performance. You may be surprised by how much better you move.

1. March and reach

Time: 1min

• Stand with a straight back and your feet hip-width apart, and your arms extended overhead.
• Bend and lift your left knee to hip height so your left thigh is parallel with the floor.
• Return to the start, and repeat with your right knee.
• Continue marching in place, gradually increasing your pace.

2. World’s greatest stretch

Hold: 30sec each side

• Start in a high plank position with your hands under your shoulders and your body in a straight line from head to heels.
• Step your right foot forward and place it on the floor outside of your right hand, or as close as your mobility allows.
• Lower your right elbow to gently tap the floor, keeping your left leg straight.
• Raise and extend your right arm overhead, rotating your torso so your chest faces right.
• Continue for time, then return to the high plank position and repeat on the other side.

3. Plank shoulder tap

Reps: 20 each side

• Start in a high plank position with your hands under your shoulders and your body in a straight line from head to heels.
• Tap your right shoulder with your left hand, keeping your body as still as possible.
• Return your left hand to the floor and repeat on the other side. Alternate sides until you have completed all the reps.

4. Squat to press

Reps: 10-15

• Stand with your feet shoulder width-apart, holding dumbbells by your sides.
• Engage your core.
• Push your hips back and bend your knees to lower until your hips are in line with your knees.
• Push through your heels to extend your legs and bend your elbows to lift the dumbbells to your shoulders, with your palms facing.
• Extend your arms overhead to lift the dumbbells, rotating your arms to your palms face forward.
• Reverse the movements to lower the dumbbells back to your sides.

5. Hip hinge

Reps: 10-15

• Stand upright with your feet a little wider than hip-width apart, a slight bend in your knees and your hands touching your ears, elbows pointing out to the sides.
• Hinge forward from your hips, pushing your glutes backw, until your chest is parallel with the floor.
• Push your hips forward to stand upright.

6. Banded side step

Reps: 10 each side

• Place a short looped resistance band around your thighs just above the knee and stand with your feet hip-distance apart.
• Bend your knees and hinge at the hips slightly, holding your palms together at chest height.
• Step laterally 10 times in each direction.