Editing Strength training (section)

===Stretching and warm-up===
{{Main|Warming up}}
Weight trainers often spend time [[warming up]] before starting their workout, a practice strongly recommended by the National Strength and Conditioning Association (NSCA). A warm-up may include cardiovascular activity such as light stationary biking (a "pulse raiser"), flexibility and joint mobility exercises, static and/or dynamic stretching, "passive warm up" such as applying heat pads or taking a hot shower, and workout-specific warm-up,<ref>{{cite journal |last1=Kar |first1=Subhabrata |last2=Alok Banerjee |first2=K. |title=Influence of Active and Passive Warming up on Motor Performance of the Athletes |journal=International Journal of Sports Sciences & Fitness |date=July 2013 |volume=3 |issue=2 |pages=216–234 |url=https://search.ebscohost.com/login.aspx?direct=true&db=s3h&AN=90508074&site=eds-live&scope=site}}</ref> such as rehearsal of the intended exercise with no weights or light weights. The intended purpose of warming up is to enhance exercise effectiveness and reduce the risk of injury.<ref name="Iversen">{{cite journal |last1=Iversen |first1=VM |last2=Norum |first2=M |last3=Schoenfeld |first3=BJ |last4=Fimland |first4=MS |title=No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. |journal=Sports Medicine (Auckland, N.Z.) |date=October 2021 |volume=51 |issue=10 |pages=2079–2095 |doi=10.1007/s40279-021-01490-1 |pmid=34125411|pmc=8449772 |s2cid=235419384 }}</ref>

Evidence is limited regarding whether warming up reduces injuries during strength training.<ref name="Iversen"/> As of 2015, no articles existed on the effects of warm-up for upper body injury prevention.<ref name="McCrary">{{cite journal |last1=McCrary |first1=J Matt |last2=Ackermann |first2=Bronwen J |last3=Halaki |first3=Mark |title=A systematic review of the effects of upper body warm-up on performance and injury |journal=British Journal of Sports Medicine |date=July 2015 |volume=49 |issue=14 |pages=935–942 |doi=10.1136/bjsports-2014-094228|pmid=25694615 |s2cid=12818377|doi-access=free }}</ref> For the lower limbs, several programs significantly reduce injuries in sports and military training, but no universal injury prevention program has emerged, and it is unclear if warm-ups designed for these areas will also be applicable to strength training.<ref>{{cite journal |last1=Herman |first1=Katherine |last2=Barton |first2=Christian |last3=Malliaras |first3=Peter |last4=Morrissey |first4=Dylan |title=The effectiveness of neuromuscular warm-up strategies, that require no additional equipment, for preventing lower limb injuries during sports participation: a systematic review |journal=BMC Medicine |date=December 2012 |volume=10 |issue=1 |page=75 |doi=10.1186/1741-7015-10-75|pmid=22812375 |pmc=3408383 |doi-access=free }}</ref> Static stretching can increase the risk of injury due to its analgesic effect and cellular damage caused by it.<ref>{{cite journal |last1=Moore |first1=Marjorie A. |last2=Hutton |first2=Robert S. |title=Electromyographic investigation of muscle stretching techniques |journal=Medicine & Science in Sports & Exercise |date=1980 |volume=12 |issue=5 |pages=322–329 |doi=10.1249/00005768-198012050-00004 |pmid=7453508 |doi-access=free }}</ref>

The effects of warming up on exercise effectiveness are clearer. For 1RM trials, an exercise rehearsal has significant benefits. For submaximal strength training (3 sets of 80% of 1RM to failure), exercise rehearsal does not provide any benefits regarding fatigue or total repetitions for exercises such as bench press, squats, and arm curl, compared to no warm-up.<ref name="Iversen"/> Dynamic warm-ups (performed with greater than 20% of maximal effort) enhance strength and power in upper-body exercises.<ref name="McCrary"/> When properly warmed up the lifter will have more strength and stamina since the blood has begun to flow to the muscle groups.<ref>{{cite journal |last1=McMillian |first1=Danny J. |last2=Moore |first2=Josef H. |last3=Hatler |first3=Brian S. |last4=Taylor |first4=Dean C. |s2cid=16389590 |title=Dynamic vs. Static-Stretching Warm Up: The Effect on Power and Agility Performance |journal=The Journal of Strength and Conditioning Research |date=2006 |volume=20 |issue=3 |pages=492–9 |doi=10.1519/18205.1 |pmid=16937960 |citeseerx=10.1.1.455.9358 }}</ref> Pulse raisers do not have any effect on either 1RM or submaximal training.<ref name="Iversen"/> Static stretching induces strength loss, and should therefore probably not be performed before strength training. Resistance training functions as an active form of flexibility training, with similar increases in range of motion when compared to performing a static stretching protocol. Static stretching, performed either before or after exercise, also does not reduce muscle soreness in healthy adults.<ref name="Iversen"/>