If you've ever pressed play and launched straight into your session - or spent 20 minutes stretching before you've done a single squat - this episode is for you.

The honest answer to this question is: it depends. And in this episode I give you the framework to figure out exactly what your warm up should look like, how long it actually needs to take, and what to prioritise depending on where you're starting from and what you're about to do.

We cover:

• What a warm up is actually trying to achieve (it's not about sweating before you sweat)

• The three components of a good warm up: your body, your nervous system, and your mind

• Why static stretching before strength training can actually work against you

• How your starting point - desk, bed, or already moving - should shape what you do

• The three things that determine your warm up: where you're starting from, where you're going, and what your body is bringing that day

• Real examples: what to do if you have a stiff lower back or tight upper back before a session

• Why a warm up for a 10-minute session does not need to take 20 minutes

• And why the more frequently you train, the less warm up you actually need over time

Resources mentioned in this episode:

Join GLOW10 Tribe - physio-led, home-based strength training in 10 minutes a day: https://glowphysio.com.au/glow10-tribe-join

Grab the free 7-Day Strength Plan - the perfect low-barrier starting point: https://glowphysio.com.au/7dsp1/

Follow me on Instagram: @glowwithlibby