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In advance of commencing physical exercise, each of us goes through a preparation phase. Its principal goals include elevating body temperature, improving circulatory system functioning, broadening range of motion in joints, and amplifying nervous system activity. If we intend to act locally, we can apply an extended and concentrated form of preparation via activation.
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What is activation in exercise?
The primary objective of activation in exercise is to engage the maximum number of muscle fibers during a specific movement. Often, we perform it unconsciously, doing a series of warm-ups with or without weight, but with a large number of repetitions. In this way, we open up our motor pathways, and our nervous system gets stimulated to give specific muscles the stimulus that activates them. Another important function of activation is the protective role. We often forget that local and global stabilization play a crucial role in executing a movement. Activating muscles responsible for stabilizing movements protects us from injuries during training, and also increases confidence and control over the movement being executed. Activation can also be used to release muscle structures that hinder the correct execution of a movement through shortening of their length.
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How to increase muscular stability prior to exercise and why it is important
It is important to recognize that muscular stability is vital for executing exercises correctly and avoiding potential injuries. Here's an example that will show how to do this in the case of the military press. The primary aim is to acquaint ourselves with this issue and establish the ways of activating the necessary structures.
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Which structures should be stimulated before the primary training
The structures that need to be stimulated through tension or stretching depend on the difficulties encountered during exercise, where technical errors lie, and what may cause them. Below, you will find exercises and methods for stimulating the structures with which we most commonly have problems.
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Assuming a seated position
Stimulation of structures: - core muscle tension, e.g. 2-3 series up to 30 seconds; - central head tension of quadriceps muscle, for example, 2 series with 12 repetitions per leg; - middle gluteal muscle tension - leg abduction to the side, 2 series with 15 repetitions per leg. Relaxation: - mobilization of the ankle joint; - stretching of the calf muscles (toe raises on an elevation with an eccentric phase of 10 seconds and a 5-second hold at the bottom), 2 series with 10 repetitions; - stretching of the quadriceps muscle (lunge with front leg on an elevation), 2 series with 10 repetitions per leg; - stretching of the lumbar-sacral muscles - lunge with front leg on an elevation, 2 series with 10 repetitions per leg.
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Line of death
Engagement of structures: – tensioning of stabilizing muscles – e.g., 2–3 sets of 30 seconds each; – tensioning of gluteal muscles and development of the correct movement path – hip flexion and extension exercises with band, 2 sets of 10 repetitions; – tensioning of muscles responsible for maintaining the upper back in the correct position – scapular retraction on the machine, 2 sets of 10 repetitions. Mobilization: – mobilization of the ankle joint; – stretching of the calf muscles (toe stand on elevation with eccentric phase for 10 seconds and 5-second hold at the bottom), 2 sets of 10 repetitions; – lunge – stretching of the hamstring muscles.
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The exertion of the bar on a level bench
Structural stimulation: - application of pressure on the rotator cone - external rotations (/), 2 sets of 15 repetitions per hand (very gently and precisely); - tensioning of the back muscles responsible for depression and retraction of the scapula; - 2 sets of 10 repetitions.
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This is a military tension state
Stimulation of constructions: tension - e.g. cart, 2-3 series up to 30 seconds; tension of the cone of the chest - external rotation (cuban rotation/zewnętrzna rotacja na kolanie), 2 series for 15 repetitions per hand (very gently and precisely); tension of the back muscles responsible for depression and retraction of the shoulder blades; Y raise, 2 series, 15 repetitions. Relaxation: stretching of the widest back muscles.
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Weight lifting
Construction stimulation: - core tensing - e.g. board, 2-3 sets up to 30 seconds; - muscle tension of the widest back muscles - back press, 2 sets after 10 repetitions. Relaxation: - stretching the widest back muscles.
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Comprehensive Summary
There is no doubt that activation is a more precise, more specialized, and more focused form of preparation, requiring additional time, but also providing safety and often being the only opportunity to perform exercises correctly. It is worth paying attention to the suggestions contained in the above article and including activation in your training plans.
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Scientifically reviewed by a clinical dietitian
• 24.03.2026
Katarzyna Mazur
Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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