Prepare for the movement
Start with easy movement that helps you feel ready, then practise the exercise with lighter resistance. A warm-up should help you check the setup, range of motion and how you feel that day.
There is no need to copy somebody else’s long routine if it does not address what you are about to do. Equally, jumping straight to a demanding load leaves less opportunity to notice that something feels wrong.
Increase load gradually
For a familiar lift, use a few lighter sets that move towards the planned working weight. As the load approaches your working sets, reduce repetitions so the preparation does not exhaust you.
The exact jumps depend on the exercise, available equipment and how heavy the working set is for you. A light accessory exercise may require less preparation than the first heavy squat of the session.
Respond to what you feel
If a usual warm-up is unexpectedly difficult, take another moment, check the setup and consider reducing the day’s target. Stop rather than working through sharp or unusual pain.
Warm-up sets are not failures because they are lighter. They have a different purpose from the sets used to compare your training performance.
Keep them separate in your log
Mark warm-up sets with the warm-up set type in Gorivo. This makes the session easier to read and keeps the distinction visible when you review it later. If you use a particular sequence regularly, include it in the saved workout and adjust it when needed.
Gorivo editorial · General guidance for adults. Adapt training and food choices to your circumstances.