Before attempting a 1RM, how should you warm up?

Before attempting a 1RM, how should you warm up?

• A. 10x60% and 10x40%
• B. 5x80%
• C. 2x50%
• D. 1x100%

Answer: (A)

Warming up before a 1RM should prime the body with gradually increasing work, raising muscle temperature, lubricating joints, and activating the nervous system so you can lift with control and reduce injury risk. The best choice uses substantial warm-up volume with submaximal loads, helping you rehearse technique and build readiness without fatiguing you before the attempt. Doing a longer set at a moderate load and then a lighter set provides this gradual activation and movement pattern rehearsal, which is safer and more effective than jumping straight to a heavy single, or doing only a couple of warm-up reps. In contrast, a short, heavy set can fatigue you too early; too-light sets may not adequately prep the system, and attempting 1RM without any warm-up is risky.

Warming up before a 1RM should prime the body with gradually increasing work, raising muscle temperature, lubricating joints, and activating the nervous system so you can lift with control and reduce injury risk. The best choice uses substantial warm-up volume with submaximal loads, helping you rehearse technique and build readiness without fatiguing you before the attempt. Doing a longer set at a moderate load and then a lighter set provides this gradual activation and movement pattern rehearsal, which is safer and more effective than jumping straight to a heavy single, or doing only a couple of warm-up reps. In contrast, a short, heavy set can fatigue you too early; too-light sets may not adequately prep the system, and attempting 1RM without any warm-up is risky.