Build a warm-up that fits

Ease into the movements you are about to practice.

Start gently, build gradually

Begin with easy movement, then gradually add range and pace. Marching, gentle shoulder circles and controlled knee bends are examples. The NHS warm-up routine takes at least six minutes; take longer if you need it.

Rehearse your session

Before a weighted exercise, practice its movement with little or no resistance. A squat session might begin with comfortable bodyweight squats before you pick up dumbbells. A warm-up should prepare you, rather than leave you exhausted.

Keep the cooldown separate: finish with easier movement, then comfortable stretches if you enjoy them. A stretch should feel gentle; do not force it or bounce.

Read more from the sources.

• NHS: How to warm up
• NHS: How to stretch after exercise

General education, not an individual training prescription.