Alpha Progression
General warm-up
A general warm-up is low-to-moderate-intensity activity performed before training to prepare the whole body rather than one particular exercise. Common examples are easy cycling, brisk walking, rowing, or light calisthenics. It is one possible first part of a broader warm-up, followed by more specific preparation.
General activity gradually raises heart rate, breathing, and tissue temperature. It can also provide a useful mental transition into the session. However, feeling warm is not the same as being prepared for a heavy bench press, squat, or deadlift: the movement pattern and load still need to be rehearsed in a specific warm-up.
For most gym sessions, a few easy minutes are a practical starting point rather than a mandatory prescription. You should be able to speak comfortably and finish without meaningful fatigue. More may be useful when the room is cold, you have just been inactive for hours, or the session begins with demanding whole-body work. Less may be enough when you already feel warm and the first exercise is light.
Evidence specific to resistance exercise does not identify one universally superior sequence. A systematic review of general and specific warm-ups found mixed results and substantial variation among the small studies. This is why the general phase should be adjusted to its purpose instead of treated as a fixed ritual. Ten minutes of cardio that leaves your legs tired before squats has missed the point.
