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Warm-Ups, Cooldowns & Recovery
Recovery is part of adaptation—not just doing nothing.
What happens before and after your workouts affects what you get from them. Here's the practical version.
Before training
General warm-up
Easy movement that raises body temperature and gets you moving—walking, cycling, light full-body drills.
Movement-specific preparation
Rehearsing the patterns you're about to train, like bodyweight squats before loaded squats.
Warm-up sets
Gradually building load toward your working sets so the first heavy set isn't a surprise.
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In the rest of this guide
- After training
- Recovery
- Soreness is not a scorecard