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Fit&Well reported a six-movement warm-up recommended by NASM-certified trainer Kelsey Sherwin for use before weight training. Sherwin says it activates muscles and helps her focus; the source does not report a study or evidence that this specific routine prevents injuries or improves performance.
Fit&Well has published a six-movement warm-up that personal trainer Kelsey Sherwin says she performs before lifting weights. The NASM-certified trainer says the sequence helps activate the muscles she will use and focus mentally; the article presents her recommendation, not a test of the routine’s effectiveness.
Sherwin, a strength-training specialist at Raeya Wellness in Los Angeles, recommends moving through a march and reach, the world’s greatest stretch, plank shoulder taps, a squat to press, hip hinges and banded side steps. The sequence combines mobility work, bodyweight movements and light resistance rather than starting immediately with heavy lifts.
The listed timings and repetitions are: one minute of marching and reaching; a 30-second hold on each side for the world’s greatest stretch; 20 shoulder taps per side; 10 to 15 squat-to-press repetitions; 10 to 15 hip hinges; and 10 banded side steps in each direction. The squat to press uses dumbbells, while the side steps use a short looped resistance band.
For the floor-based movements, the instructions call for maintaining a stable plank and stepping one foot outside the same-side hand for the stretch, then gently rotating the chest upward. For the strength-based movements, the article describes using controlled form and reversing the squat-to-press sequence to bring the weights back down. It does not specify dumbbell or band resistance, rest periods, or a total duration for the routine.
A Routine Before the First Lift
A warm-up can help people begin a workout with movement that is closer to the activity ahead than simply starting with working-weight sets. Sherwin says warming up helps activate muscles used in the session and gives her a chance to focus. The sequence may be useful as an example for readers looking for a structured start to a lifting workout, though it is not presented as the only suitable option.
The report also relays Sherwin’s broader explanation that warming up can increase blood flow and joint mobility and prepare the body for movement. Those are general claims attributed to the trainer, not findings from research cited in the story. Readers should not treat this particular six-exercise list as a guarantee of improved performance or injury prevention.
The practical takeaway is to match preparation to the workout and personal ability. The article itself says warm-ups can vary with the exercise planned, and some movements can be adjusted to a person’s mobility. Anyone with an injury, a health condition or uncertainty about technique may need individualized advice from a qualified professional.
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Why Sherwin Uses These Moves
The original Fit&Well report describes the author changing her view of warm-ups after learning to do them in a more purposeful way. It contrasts a general few seconds of jumping jacks and arm swings with preparation that reflects the movements and muscles involved in the coming session.
Sherwin’s sequence moves from a standing march into floor-based mobility and core-control exercises, then uses a squat pattern, a hip hinge and lateral steps with a band. That order is the trainer’s suggested routine; the article does not say it is a formal protocol or that every lifter should follow the same order. It also notes that a warm-up for walking may call for different preparation than one for an arm-focused workout.
“Warming up before exercise or lifting helps increase blood flow to your muscles, improve joint mobility, and prepare your body for movement, which can enhance performance and reduce the risk of injury.”
— Kelsey Sherwin, as quoted by Fit&Well
Evidence and Individual Fit
The supplied report does not identify a study, comparison group or measured outcome for Sherwin’s routine. It is not clear whether the sequence has been tested for effects on lifting performance or injury rates, or how the trainer selected the exact timings and repetitions. Her stated reasons should be understood as attributed guidance rather than proof that the routine produces those outcomes for every person.
The article also does not give suggested weights for the squat to press, a resistance level for the band, modifications for specific injuries, or a progression for beginners. The number of repetitions alone does not establish how long the sequence takes. The source material does not provide the report’s publication date, either.
How Readers Can Apply It
Fit&Well invites readers to try the movements before a future weight-training session and observe how they feel and move, but the supplied report does not announce a follow-up test or further evidence. Anyone using the routine can adapt the range of motion and resistance to their ability, stop if a movement causes pain, and ask a qualified trainer or health professional for guidance when needed. Whether this specific sequence changes performance or injury risk remains unreported.
Key Questions
What warm-up does Kelsey Sherwin recommend before lifting?
She recommends a march and reach, the world’s greatest stretch, plank shoulder taps, a squat to press, hip hinges and banded side steps.
How long does the routine take?
The report gives one minute for the march and reach and 30 seconds per side for the stretch, along with repetition counts for the other movements. It does not state an exact total time.
Does the article prove this warm-up prevents injuries?
No. The report quotes Sherwin describing possible benefits of warming up generally, but it does not cite a study testing this six-movement routine or show that it prevents injuries.
Do all lifters need to use these exact exercises?
The report presents the sequence as Sherwin’s go-to routine, not a requirement for every lifter. It says warm-ups can vary according to the planned activity, and readers may need modifications suited to their mobility and health.
Source: fitandwell.com
