Let’s talk about something that many people still underestimate — warm up before the workout. I know how easy it is to skip this step when you feel motivated, full of energy and ready to start your training right away. But trust me, ignoring warm up is one of the biggest mistakes you can make. If you want to stay consistent, progress, avoid injuries and simply feel better during your workout, you need to prepare your body first.

I always say that warm up is not an “extra”, it’s a part of your training. It’s like brushing your teeth — you don’t skip it just because you’re in a hurry. The same with sports. Before any workout I spend a few minutes warming up my joints and waking up my muscles. It doesn’t have to be long or complicated, but it has to be regular. Your body needs this transition from resting mode to active mode, and once you make it a habit, you will feel the difference immediately.

My warm up always has two parts. First, I focus on joint mobility. Simple circular movements for ankles, knees, hips, shoulders, elbows — nothing fancy, but so effective. It helps your body get rid of the stiffness we all have in the morning or after a long sitting day. Then I move to a short activation: 10 bodyweight squats, 10 good mornings and 10 flyes. This is enough to increase blood flow, improve flexibility and prepare my muscles for the work ahead.

If I feel soreness, I also use a roller to gently warm up the tight muscles. This small step helps me reduce discomfort and get much better quality from the workout. I honestly notice that when I warm up properly, my exercises feel smoother, my balance is better and I can control my body much more. Warm up is not just about preventing injuries, it’s about improving the whole workout experience.

Taking care of yourself doesn’t start after the workout, it starts before it. Your body gives you so much — energy, strength, progress — so give it a couple of minutes back. Once you make warm up a natural part of your routine, you’ll never want to start a workout “cold” again.