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Fit&Well reports that NASM-certified trainer Kelsey Sherwin recommends a six-exercise warm-up before weight training. The sequence combines marching, mobility work, bodyweight control and resistance exercises; the report does not provide research testing this specific routine or evidence that it prevents injuries.
NASM-certified trainer Kelsey Sherwin has shared a six-exercise warm-up she says she performs before lifting weights, combining dynamic movement, mobility work and light resistance. Fit&Well reported the routine as a practical option for preparing for a strength workout, but the article does not establish that this particular sequence improves performance or prevents injury for everyone.
Sherwin, a strength training specialist with Raeya Wellness in Los Angeles, says the warm-up helps activate muscles used during a session and gives her time to focus before beginning. The sequence starts with one minute of marching and reaching, then moves into a “world’s greatest stretch,” held for 30 seconds per side. That stretch begins in a high plank, steps one foot outside the same-side hand and adds a gentle rotation of the torso.
The next movements are plank shoulder taps, prescribed for 20 repetitions on each side, and a squat to press for 10 to 15 repetitions. The latter uses dumbbells: the person squats, brings the weights to the shoulders while standing, then presses them overhead before reversing the movement. Sherwin’s final two exercises are 10 to 15 hip hinges and banded side steps, with 10 steps in each direction. The source gives no total duration for the complete circuit.
Fit&Well also quotes Sherwin on the general purpose of warming up. She says it can increase blood flow to muscles, improve joint mobility and prepare the body for movement, which she says may support performance and reduce injury risk. Those are the trainer’s stated rationale; the report does not cite a study testing this exact six-move sequence, compare it with other warm-ups or quantify any effect.
A Routine Built Around Lifting
The routine offers readers a specific sequence and rep scheme rather than a vague instruction to warm up. Its movements cover several patterns relevant to a strength session: stepping and reaching, trunk rotation, resisting rotation in a plank, squatting, hinging at the hips and moving laterally against a band. That makes the advice actionable for someone planning a general weight-training workout, while leaving room to adapt it to the exercises they will actually perform.
The distinction between a trainer’s recommendation and proven results matters. Sherwin describes what she personally uses and why she finds it helpful; Fit&Well’s report does not establish that every lifter needs these six exercises or that doing them guarantees safer training. Readers with pain, mobility limitations, injuries or different training demands may need another approach. The article is best read as one trainer’s suggested warm-up, not a universal prescription.
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Why Warm-Ups Vary by Workout
Fit&Well’s report says an effective warm-up should reflect the planned activity. It contrasts preparation for strength training with a walking warm-up, noting that different workouts call on different areas of the body. The six-move routine is presented as Sherwin’s go-to before lifting, rather than a single required warm-up for every form of exercise.
The article also describes a shift in the writer’s own view: the writer says they once associated warm-ups with brief school gym exercises and considered them a waste of time, but changed their mind after learning how to warm up. That is personal experience, not evidence about outcomes. The supplied report does not give a publication date, link to research on the sequence or explain how to choose starting weights for its dumbbell and band exercises.
““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
Limits of the Reported Routine
The report does not state when it was published, provide a full elapsed time for the sequence or identify research evaluating Sherwin’s exact routine. It also does not say whether the exercises were tested with participants, what loads to use for the squat to press, or how the sequence should be changed for particular lifts, fitness levels or physical limitations.
The reported benefits are attributed to Sherwin, and the article does not quantify how much the routine might affect performance or injury risk. It remains unclear whether the sequence suits an individual reader’s needs; the source presents it as one trainer’s practice, not as a proven or mandatory protocol.
Adapting Before the First Set
Fit&Well encourages readers to try the six movements before a future weight-training session and observe how they move. The article does not announce a follow-up study or provide a formal evaluation plan. Anyone using the routine can follow the listed times and repetitions as a starting point, while choosing movements and resistance appropriate to their workout and abilities.
The next practical step is to begin the planned lifting session only after the warm-up feels suitable for that person. Those with pain, an injury or concerns about exercise selection can seek guidance from a qualified fitness or health professional. No further publication, expert response or research finding is specified in the supplied material.
Key Questions
What warm-up did the trainer share?
Kelsey Sherwin’s sequence includes march and reach, the world’s greatest stretch, plank shoulder taps, squat to press, hip hinge and banded side step. Fit&Well presents it as her routine before lifting weights.
How long does the full warm-up take?
The source does not give a total duration. It specifies one minute of marching and reaching and a 30-second hold per side for the world’s greatest stretch; the remaining exercises are listed by repetitions or steps.
Does the report prove this warm-up prevents injuries?
No. Sherwin says warming up may reduce injury risk, but Fit&Well does not cite research testing this specific six-exercise sequence or quantify its effects.
Is this warm-up intended for every workout?
No. The report says warm-ups should vary with the planned activity and describes this one as Sherwin’s routine for weight training. It does not present it as suitable or necessary for everyone.
Source: fitandwell.com
