Before you start

Exercise is safe and helpful for most people. Still, please answer these questions honestly before you begin.

Does any of this apply to you?

Has a doctor ever told you that you have a heart condition or high blood pressure?
Do you feel chest pain when resting or when doing everyday activities?
Do you lose your balance because of dizziness, or have you fainted recently?
Are you pregnant, or have you recently given birth?
Do you have a bone, joint or back problem, a recent injury, or a recent operation?
Do you take medicine for diabetes, BP or another long-term condition?

If you answered "yes" to any of these, please talk to your doctor before you start exercising.

Warm up: walk gently or move your arms and legs for 5 minutes before exercising.
Start light: learn the correct form first, then add weight or reps.
Know effort from pain: tired or burning muscles are normal, but stop right away if you feel sharp or stabbing pain in a joint.
Rest matters: when starting out, train the same muscle 2–3 days a week with at least 1 rest day in between.
Drink water and don't hold your breath.
If you feel chest pain, breathlessness that doesn't settle, or dizziness — stop immediately and see a doctor.

Please also read our full Disclaimer.