A strength warm-up helps you move from arriving at the gym to being ready for your exercises. It should prepare you without using up the energy for your main session.

Begin with comfortable walking or cycling. The American Heart Association suggests five to ten minutes of warming up, gradually increasing effort. Choose a pace you can manage without rushing.

Practise a comfortable version of the exercise you plan to do, using little or no resistance. Check your position and control before adding more weight to the movement today.

A warm-up does not need a complicated circuit. Match preparation to the session, and ask a qualified trainer for help if an unfamiliar movement or piece of equipment feels confusing.

Feeling hot from Bali weather does not tell you whether a lift is controlled. Use a comfortable environment and reduce the plan if you arrive unusually tired or unwell.

Stop an exercise that causes pain, especially sharp or shooting pain. A warm-up cannot diagnose an injury. The full guide explains a simple structure and when to seek individual advice.