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How many warm-up sets should I do when lifting weights for soccer training?

A good guideline to follow when determining the number of warm-up sets to complete for a weight lifting exercise is to perform one warm-up set for every hundred pounds you are going to lift in your working sets.  For example, if you are going to squat 200 pounds, be sure to perform two warm-up sets before you lift 200 pounds for your first working set.  If you are going to lift 250 pounds perform three warm-up sets prior to your first working set.  Also, before you begin the resistance training portion of your workout, perform a dynamic warm-up, some bodyweight exercises, and an explosive exercise.  For instance, if you are going to squat during your resistance training, perform a set of lunges, a set of overhead squats, and a few box jumps before you perform your first warm-up set.   

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.