Straight Sets: Warming Up After 40

It's easy to cut corners on the warm-up. We tell ourselves a few leg swings is enough, or we get sucked into the 30-minute Instagram mobility routine that eats half our gym time. Neither one is right.  In this episode of Straight Sets, I break down what a warm-up actually does in your body, what changes after 40 that makes it matter more, where the influencers and conventional wisdom get it wrong, and a four-step framework you can plug into your next session. I also share why I don't always take my own advice on this one, and what the research says about how a proper warm-up affects your recovery the next day.  You'll get a science-backed RAMP framework (Raise, Activate, Mobilize, Potentiate), a sample 10-minute warm-up you can use on your next training day, and the one thing to try this week to see what changes. SAMPLE 10-MINUTE WARM-UP (LOWER BODY DAY, SQUATS AS MAIN LIFT)  RAISE (3-5 min): 4 minutes on the bike, easy effort. Light sweat, not exhausted.  ACTIVATE (2-3 min): One round of 10 glute bridges, 10 band pull-aparts, 10 dead bugs.  MOBILIZE (2-3 min): 30 seconds on three things. Half-kneeling hip flexor stretch. Deep squat hold. Ankle rocks against a wall.  POTENTIATE (2-3 min): Squat the empty bar for 8 reps. Then 95 lbs for 5. Then 135 for 5. Then 185 for 3. Then into your working weight. (weights are just examples)  Total: about 10 minutes.Against the Fade — For Men Who Refuse to Fade in MidlifeNew episodes every Tuesday.Newsletter & resources: https://againstthefade.com Instagram: https://instagram.com/againstthefadepodcast TikTok: https://tiktok.com/@againstthefadepodcast X/Twitter: https://x.com/dontfadepodcast YouTube: https://youtube.com/@againstthefadepodcastA Second Summit Podcast.