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Add These 10 Pre-Workout Stretches to Your Fitness Routine

There are only so many hours in a day. So, it makes sense that you’d want to get through your workout quickly. But taking just a few extra minutes for a pre-workout stretch routine can impact your fitness journey.

Think of it this way: just like a car benefits from a quick warm-up before a long drive, your body performs better when your workout starts with the right pre-workout stretches.

Benefits of Pre-Workout Stretching

At Gold’s Gym, we believe you should have all the necessary information to make smart choices for your specific fitness goals. Stretching is a small habit that can make a big difference.

Here are some research-backed benefits of pre-workout stretching:

Dynamic vs Static Stretching

A common misconception is that stretches are good enough as long as you can “feel the stretch”. This isn’t the case, as different stretching types serve different purposes. There are two main categories of stretching: Dynamic and Static.

Dynamic stretches are considered the most effective way to warm up before a workout. They prepare your muscles and joints properly because they simulate movements you naturally do during exercises, ensuring you get a full range of motion.

On the other hand, doing pre-workout static stretches can impede body performance during exercise. They do not properly prime the muscles sufficiently because they do not warm up the muscles in the way dynamic stretches do.

Top 10 Pre-Workout Stretches for Beginners

As a beginner, following a pre-workout stretch routine is a very effective strategy for getting the most out of your exercise regimen. Here are our top 10 choices for anyone new to a fitness plan.

1. Arm Circles

Arm circles are a fantastic dynamic stretch for the arms and shoulders. Here’s how to do them:

  • Stand up straight with feet shoulder-width apart or sit in a chair with a straight back.
  • Move the arms in forward circles. You can alternate arms or do both simultaneously.
  • Move the arms backward for the same time or number of rotations.

2. Leg Swings

For leg swings, focus on swinging each leg straight forward and backward:

  • Stand up straight with feet shoulder-width apart and choose which leg to start with.
  • Stand on one leg and swing the other front to back. Gradually increase your range of motion.
  • Switch to side-to-side swings to target more of the leg and groin muscles.
  • Swap to the other leg and repeat.

3. Walking Lunges

Walking lunges require a bit of mindfulness—otherwise, posture may suffer. Follow these steps to maintain proper form:

  • Stand up straight with feet hip-width apart.
  • Step forward with your right foot and slowly bend both knees, keeping your back knee just above the ground.
  • Slowly push back up and then take a step forward with your left foot.
  • Repeat for the duration of the stretch, being sure to maintain good posture and balance.

4. High Knees

High knees fit well into any pre-workout stretch routine because they work the entire body. Here’s what you need to do:

  • Stand up straight with feet either hip-width or shoulder-width apart.
  • Engage the core muscles. Then, lift the right knee above waist level and toward the chest.
  • At the same time, bring the left hand up in a pumping motion—almost as if running in place.
  • Repeat on the other side with the right hand and left leg.
  • Keep alternating for about 60 seconds—or less if breathing becomes labored.

5. Hip Circles

Hip circles help wake up the abs and lower back, which is a great idea before any workout. They’re simple to do, and you can always use a chair, wall, or table for support:

  • Stand on the left leg and lift the right leg slightly off the ground.
  • Move the right leg in circles. If you struggle with this, picture your leg as a pencil drawing circles.
  • Repeat for 30 seconds, then switch to the other leg.

6. Cat-Cow Stretch

To do the cat-cow stretch, you’ll basically alternate between a “cow” pose and a “cat” pose. Here’s a detailed breakdown of what to do:

  • Get into a tabletop pose, with hands directly in line with shoulders and knees in line with hips.
  • Inhale, tighten the shoulders, and drop the belly—picture a cow grazing and raising its head.
  • Exhale, engage the core, and arch your back—picture a classic cat silhouette on a Halloween decoration.
  • Alternate between each pose every 10 seconds for about 2 minutes.

7. Shoulder Stretch

Tight or hunched shoulders are a common complaint for many adults. And the older we get, the more common these challenges become. Indeed, shoulder pain affects 18-26% of adults at any point in time.

But this shoulder stretch can help maintain good posture and shoulder strength for years to come:

  • Stand up straight or sit down, ensuring the back is straight and the shoulders are relaxed.
  • Inhale and extend the arms straight out to your sides in a T position.
  • Exhale and swing the arms in—the motion is similar to a hug, except you won’t bend your arms.
  • Once the motion feels comfortable, repeat for up to 45 seconds.

8. Quad Stretch

 Did you know quad muscles have more mass than other muscle groups? Doing butt-kicks to stretch your quads as follows can get your heart pumping and energize you before a workout:

  • While standing straight with feet shoulder-width apart, slowly lift your right heel toward the glutes.
  • Bring your foot to rest back on the floor and repeat with your left heel.
  • Continue alternating this motion for up to 60 seconds. As you get more comfortable over time, you can speed up until you’re essentially running in place.

9. Hamstring Stretch

Hamstring strains are surprisingly common, even for professionals. This injury makes up 37% of muscle traumas for pro athletes across all sports. To help minimize that risk, try adding this dynamic hamstring stretch to your pre-workout stretch routine:

  • On a supportive surface, lie flat on the back, bend the knees, and plant the feet on the floor.
  • Place both hands behind the right knee and hug it slightly inward toward the chest.
  • From here, straighten the right leg until you feel a stretch. The leg doesn’t need to be fully straight—keeping it slightly bent is fine.
  • Bend the right knee again and place the foot flat on the floor. Repeat on the other side.

10. Calf Stretch

Simply bending over and reaching for your toes can be a good post-workout option, but try calf raises as part of the pre-workout warm-up:

  • Stand up straight with feet hip-width apart. For added support, place both hands on the wall, a table, or a chair.
  • Using the balls of your feet, lift the heels as high as possible without straining yourself.
  • Lightly squeeze the calf muscles and slowly lower back down until both feet are flat.

Good Pre-Workout Stretches

Knowing about the top choices for a pre-workout stretch routine is great, but that doesn’t necessarily make it easy to put together an actual training regimen.

Try starting with this routine, then modify it to suit your specific fitness goals:

  • Arm circles – Swing clockwise for 30 seconds, then counterclockwise for 30 seconds.
  • Shoulder stretch – Make sure you have ample space, then stretch for up to 45 seconds.
  • Leg swings –Aim for 10-15 reps on one side and repeat on the other side.
  • Walking lunges – Do a total of up to 30 lunges, 15 per leg.
  • High knees – Alternate between legs for a total of 60 seconds.
  • Quad stretch – Alternate between legs for a total of 60 seconds.
  • Hip circles – Rotate clockwise for 30 seconds per leg, then counterclockwise for 30 seconds.
  • Cat-cow stretch – Alternate between both poses for a total of 60 to 120 seconds.
  • Hamstring stretch – Do a maximum of 10 reps per leg, alternating sides.
  • Calf stretch –Do up to two sets of 10–15 calf raises.

Even if you spend the maximum amount of time performing each stretch, this routine will only take about 11 minutes. That’s a  small investment considering the major long-term benefits of properly warming up.

But before adding these basic pre-workout stretches to your training regimen, be sure to consult with your physician. This is a smart idea anytime you start a new exercise program.

Incorporating Yoga into Your Stretch Routine

Even with all these tips for building a pre-workout stretch routine, putting it into practice can still feel overwhelming. Sound familiar? If so, joining a yoga class at your local Gold’s Gym can help simplify the fitness equation. Each class is packed with good pre-workout stretches for gymgoers at any skill level.

A study published in The Journals of Gerontology, Series A: Biological Sciences and Medical Sciences concluded that regular yoga can be as  beneficial as stretching when incorporated into workout routines. In addition, yoga stretches are both gentle and dynamic.

Just find a local Gold’s Gym near you to learn more about our scheduled yoga classes and how they can help maximize the benefits of every workout.

Conclusion

A dynamic warm-up can help improve a muscle’s full range of motion, see bigger gains from every workout, and mitigate the risk of injury. After all, there’s nothing more frustrating than spending weeks (or months) sitting at home with a muscle injury.

With yoga classes at your local Gold’s Gym, you have access to all the accountability and motivation you need to achieve your fitness dreams. Visit a location near you today to learn more about the benefits of becoming a member.

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