Education
Short, sourced pages on warming up, moving well and recovering. Free to read.
About these pages
This is general education, not medical, physiotherapy or personal coaching advice. We are not your doctor or physiotherapist, and we don't diagnose or treat injuries. Each page summarises published research and health guidance in our own words, with the sources linked. Everyone is different, so use what fits and leave what doesn't. If something hurts, an ache isn't improving, or you notice anything on our Red flags page, stop and see a qualified professional, such as a doctor or a registered physiotherapist. How you use this content is your choice and your responsibility. Terms
Before you lift
- Warm up in 6 minutesEasy cardio, a few moves, then your warm-up sets.
- The 15-minute warm-upThe coach's routine for squat, bench and deadlift days, plus 24 drills. From VCS coaching.
- Squat warm-upA 2-minute prep, then warm-up sets up to about 80% of your top set.
- Bench press warm-upUpper-back prep, a set-up rehearsal, then warm-up sets.
- Deadlift warm-upHinge prep, then warm-up sets from a proper bar height.
Moving well
Recovery
Aches and niggles
About
Credits. Warm-up routines and drills: VCS coaching (Visser Coaching Systems). Research summaries: the sources listed on each page.