Specific (Exercise Movement) Warm-Up
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A specific warm-up rehearses the actual activity at reduced intensity — for resistance exercise, one set of 12–15 reps using 50% of 1RM.
Detail
From the exercise program standards, section I.B (Warm-up: Exercise Movement / specific):
One set of 12 to 15 reps using 50% of 1RM.
The Safety Aspects material (p. 452) gives the same prescription within its description of warm-up types: a specific warm-up includes movements that mimic or are employed in the actual activity, performed at a reduced level of intensity. For example, in the bench press exercise, the exerciser should use about 50% of 1 RM for 12 to 15 reps for a specific warm-up. (That page also stresses that flexibility/stretching exercises — which increase range of motion progressively and permanently — should be done after the warm-up.)
Key facts
- Specific warm-up = one set of 12–15 reps at 50% of 1RM.
- Mimics the actual activity at reduced intensity (e.g., bench press at 50% 1RM × 12–15 reps).
- Stretching should be done after the warm-up.
Connections
- General (Aerobic) Warm-Up — the general aerobic warm-up that precedes it.
- Types of Warm-Up (Passive, General, Specific) — passive / general / specific classification.
- Intensity — the 1RM intensity basis.
Sources
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.