Warm-up
Before starting a proper workout session, we do something to make our body more active and aware—that is warm-up. To stay consistently lean and muscular, you have to work out day by day. But that’s only possible if you stay injury-free, and for that, you need to warm up.

Before doing different group exercises, you need to do some mobility exercises. Everyone needs such mobility work. Many people do free-hand exercises so that the bones of the shoulder and glutes relax—then you get ready for a proper workout like this:

Step 1: Before starting the workout, if you feel the thickness of a specific muscle, do joint mobility exercises for that area.
Step 2: If you don’t feel any specific muscle during the workout—like during squats, if you don’t feel your glutes—then do an isolation or lightweight exercise.

Is stretching good or bad before workouts?
Some say it’s good—but it’s bad if you hold a stretch for 30–40 seconds and do it at the start. That relaxes your CNS and muscles, and we don’t want that at the beginning of a workout. It increases the risk of injury several times.

Warm-up increases blood circulation, which prevents injuries. So, never skip warm-up before starting your exercises if you want to stay fit and healthy. A proper warm-up also helps in muscle growth.

Chill-out or Cool-down
People often ignore cool-downs just like warm-ups after working out. High-intensity workouts like weight training produce byproducts in the bloodstream and muscles—called lactic acid—which causes muscle soreness.

To avoid that, after exercise, you can do 5–10 minutes of light exercises like yoga, walking on the treadmill, or cycling. You can also stretch the muscles you just trained to return blood flow back to the heart.

If you do this immediately after finishing your workout, your laziness and weakness will reduce.