In October, I started reading Dr. John Rusin’s mammoth book, Pain Free Performance, and have been experimenting with his ideas in my warm-ups since then.
When I was in my 20s, I could warm up by doing a few sets of progressively heavier power cleans starting with the empty barbell. But when you’re in your 40s and beyond, things change. You need a more thorough warm-up.
Since adopting this approach, my back feels better after my workouts, and I can squat deeper.
Feature 1: High-Rep Isolation Work
We’ve always done muscle activation work to warm up and support joints. Where we were missing out was that it was too easy for our fitter members. They were probably not properly prepared for heavy squats and deadlifts.
Now, I’m seeing high-rep warm-ups everywhere. The functional training people, powerlifters, and bodybuilders are all doing them. These groups never agree with each other.
High-rep work increases blood flow to joints and muscles, reducing your risk of injury and helping you lift more weight during your workout. You’re also building your muscular endurance, which will help you to work harder for longer in and out of the gym. Furthermore, you’re strengthening your muscles in their weakest positions, which could reduce cramping.
Below is a list of muscles we’re working and the area protected by working these muscles.
Glutes = Low back and hips (Donkey Kick)
Lats = Low back (Bent Over Lat Pull Down)
Rotator cuff = shoulders (Face Pull)
Hamstrings = knees (Bent Knee Hamstring Curl)
Feature 2: Slow/Controlled Movements
The next big change that we’ve made is adding a slow/controlled squat or deadlift to the warm-up, corresponding to the main strength exercise for the workout.
Slowing the movement down helps us to improve technique, firstly. Adding a pause at the bottom of the movement helps us develop strength and control where our muscles are most susceptible to injury. Moreover, our brains often don’t let our bodies move into positions where our muscles aren’t in control. By adding this control, we’re improving flexibility.
Dr. Rusin prescribes three to five sets for each of these features, but one to three sets works best for us.
In summary, what worked in your 20s won't work in your 40s and beyond. Dr. Rusin's warm-up approach, which combines high-rep isolation work with slow, controlled movements, effectively addresses this reality. When functional trainers, powerlifters, and bodybuilders are all using this method to reduce injuries in the gym, you know it’s a good option. By activating key muscles and practicing controlled movement patterns, you prepare your body for heavier lifting while reducing injury risk.
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