BEFORE & AFTER
Warm-up & recovery.
Get ready to train. Give yourself room to recover.
Start with 5–10 minutes
Begin with easy movement, then move through the joints you’ll use in the session. The warm-up should get you ready, not wear you out.
Build up to your working weight
Use lighter preparation sets before the main lift. Check your setup and control as you build toward the weight you’ll use for your working sets.
Make room for the next session
Prioritize sleep, eat for your goal, and add rest when you need it. Check how you feel before jumping into another hard session.
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