Safety before intensity. Check with your doctor if you have heart conditions, diabetes, high blood pressure, joint problems, asthma, dizziness, pregnancy, or any chronic condition - or if you're over 45 (men) / 55 (women) starting for the first time, or have been sedentary for over a year.
The PAR-Q
The Physical Activity Readiness Questionnaire screens for exercise safety in 7 questions. Answer YES to any of them (heart condition, chest pain, dizziness, joint problems, BP or heart medication)? See your doctor before starting. The goal is starting safely, not being held back.
Normal vs Warning Signs
Keep going: Muscle burning, breathing harder, sweating, mild next-day soreness.
Stop immediately: Sharp or stabbing pain, chest pain or pressure, severe shortness of breath, dizziness, nausea, pain that persists after stopping, joint swelling.
Foundations Before Adding Intensity
- Mobility check - Can you touch your toes, raise arms overhead, squat unassisted, and balance on one foot for 10 seconds?
- Sleep - Aim for 7-9 hours; chronic short sleep increases injury risk and impairs recovery.
- Hydration - Pale yellow = well hydrated; dark yellow = drink more; amber/brown = don't exercise.
- Stress load - High life stress + intense exercise = injury risk; prefer gentle movement (walking, yoga) during high-stress periods.
8-Week Progression
- Weeks 1-2: Show up and move gently
- Weeks 3-4: Add about 10% more time or effort
- Weeks 5-6: Introduce new movements
- Weeks 7-8: Start to challenge yourself
A slow start is faster than weeks off with an injury. You can always add intensity later; you can't always undo an injury.