Warm-up, working sets, rest periods and cool down

🔥 1. Warm-Up: Prepping Your Body & Mind

Goal: Raise your heart rate, warm your muscles, and prep your joints for movement.

A good warm-up:

• Increases blood flow to muscles

• Reduces injury risk

• Improves range of motion and focus

Simple Structure (5–10 min):

• Light cardio: walking, cycling, jump rope

• Dynamic stretches: arm circles, leg swings, bodyweight squats (there is so many options!) 

💡 You should feel warm and alert—not exhausted—after your warm-up.

🏋️‍♀️ 2. Working Sets: The Main Event

Goal: This is where progressive overload is actually applied to your training. 

Structure:

• Usually 2–5 sets per exercise

• 6–15 reps depending on your training focus

• Proper rest between sets (60–90 seconds for muscle growth)

Your working sets should feel challenging, especially in the last few reps and if you are intentionally training to failure. 

If they feel too easy, it’s time to increase weight or reps.

💡 Optional: Start with 1–2 “warm-up sets” using lighter weight before your first heavy set.

🧘‍♀️ 3. Cool-Down: Calm It Down

Goal: Help your body transition out of high effort and begin recovery.

A cool-down:

• Lowers your heart rate gradually

• Reduces soreness

• Promotes flexibility and calmness

Simple Cool-Down (3–5 min):

• Light movement (slow walking or deep breathing)

• Static stretches for worked muscles (e.g., hamstrings, glutes, chest)

💡 A short cool-down can make a big difference in how you feel the next day.

🧠 Key Takeaway

A strong workout has three phases:
Warm-Up ➝ Working Sets ➝ Cool-Down
Skipping any one of them can slow your progress or increase injury risk.

✅ Quick Action

Next time you work out, ask yourself:

• Did I properly prep my body?

• Was I challenged during my working sets?

• Did I take time to cool down and stretch?