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A strength warm-up helps you move from arriving

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at the gym to being ready for your

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exercises. It should prepare you without using up

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the energy for your main session.

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Begin with comfortable walking or cycling.

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The American Heart Association suggests five to ten

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minutes of warming up, gradually increasing effort.

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Choose a pace you can manage without rushing.

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Practise a comfortable version of the exercise you

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plan to do, using little or no resistance.

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Check your position and control before adding more

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weight to the movement today.

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A warm-up does not need a complicated circuit.

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Match preparation to the session, and ask a

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qualified trainer for help if an unfamiliar movement

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or piece of equipment feels confusing.

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Feeling hot from Bali weather does not tell

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you whether a lift is controlled.

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Use a comfortable environment and reduce the plan

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if you arrive unusually tired or unwell.

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Stop an exercise that causes pain, especially sharp

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or shooting pain.

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A warm-up cannot diagnose an injury.

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The full guide explains a simple structure and

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when to seek individual advice.