genuinely never used to bother with warm-ups

Right so for years I just cracked straight into sessions. No warm-up, nothing. Maybe a wee arm circle if I was feeling fancy. And honestly I thought folk who spent 10 minutes warming up were just killing time before the actual workout. I was wrong. Very wrong. Something went a bit funny with my left hip flexor a few months back — not proper injured, just that dull grinding thing that doesn't go away — and the physio basically looked at me like I was an idiot when I said I didn't warm up. So I started actually doing it properly and the difference is... fine, it's noticeable. There I said it. What I do now, and I'm not saying it's gospel, is about 8-10 minutes of actual movement before I lift anything. Leg swings, hip circles, some banded glute stuff, a few bodyweight squats just to get things talking to each other. Then I'll do a couple of lighter sets of whatever I'm opening with before going anywhere near working weight. Nothing complicated, just stuff that makes the first proper set not feel like my joints are held together with old sellotape. The hip thing settled down. Whether that's the warm-up or just time I genuinely cannae say — I'm an engineer not a physio. But I've kept doing it either way because I dinnae fancy finding out what happens if I stop. I also had to accept that my warm-up routine is going to get interrupted approximately three times by a four-year-old asking where her dinosaur is. That's just life. You adapt.