By The One on One Team
Last Updated: 7/27/25
Move Well, Stay Strong: How to Optimize Your Movement Prep
Movement Prep (MP) is a foundational element of an effective fitness routine. While the term is relatively new in the fitness world, the concept is not. At its core, MP is a purposeful and intelligent warm-up — one that prepares both the body and mind for the workout ahead.
When thoughtfully designed and executed, Movement Prep will:
- Prime the body physically and mentally for the specific demands of the session
- Enhance movement quality
- Reduce the risk of injury
- Help maximize the effectiveness of each training session
The Three Purposes of Movement Prep
1. Wakes Up the Body
Effective MP stimulates the central nervous system, sharpens proprioceptive awareness (the body’s sense of position in space), and activates underused muscles such as the glutes, abdominals, and postural muscles. This neural and muscular activation ensures the body is fully engaged before training begins.
2. Warms Up the Body
An effective MP also raises heart rate and core temperature gradually. Tools like treadmills or bikes can serve this purpose well, especially when used at the beginning of a session. However, MP is most effective when it also incorporates dynamic movements and reinforces movement patterns that will be used later in the workout.
For example, a big-range of motion medicine ball woodchop can prime the ankles, knees, hips, and core for a loaded squat while increasing heart rate and core temperature. The goal is not just to break a sweat, but to strategically prepare the body for what’s coming.
3. Addresses Postural Imbalances and Movement Dysfunctions
Good posture and alignment are essential to safe and effective movement. A well-structured MP helps reinforce proper movement mechanics and correct imbalances before intensity is added. This lays the groundwork for optimal performance, enabling safe, efficient, and intentional movement throughout the session.
Movement Prep Is Not Optional, It’s Essential!
Despite its importance, Movement Prep is often rushed or treated as a formality. But when done deliberately, it becomes a powerful catalyst for lasting progress. By staying dedicated to your MP, you are laying a foundation for sustainable success — moving with greater freedom, minimizing injury, and maximizing the benefits of every workout now and in the years to come.
