So I f-ed up my hip for the 2nd time and went to "thit da" for help. The apprentice there who handled me advised me to properly warm up before every session and warm down after that. So would like to hear from u guys how do u warm up - if at all - before u go all out and warm down after that.

About myself, when i first started to lift, I "warm up" just for the sake of it, say like I would squat 37kg that day, I would just warm up 1 set of 8 with empty bar (around 17kg). Then I f-ed up my hip first time ever, I took warm up more seriously but I also read that warming up helps reduce injury risks is a myth, so it's more of a weight acclimatization process for me now.  Like if I would squat 87kg that day, i will warm up by squatting 57kg for 4, 67kg for 4, and lastly 77kg for 4. I never warm down (if I need to get bashed for that, do come at me).

I'm all ears on how to properly warm up and down, I know someway it helps to lengthen the training career.

Edit: Dont mean to say that my hip is injured because I didnt warm up properly and didnt warm down at all, I believe my postures are the bigger issues (leave that for another day though). Just would like explore ways to possibly reduce the risks of injuries.

I dont know what's supposed to be the feeling of warmed up... If anything, I only feel like i have gone thru the first set of my working set by my way of warming up. I think that's the feeling of tired instead of warmed up?