Red Flags & Boundaries

The morning after your first leg session, the stairs are agony. Two weeks later, there's a sharp pinch in your knee on the fourth squat. One is your body adapting; the other is a reason to stop. This lesson is about telling them apart, and knowing who to call when it's more than training.

Start with one rule: pain and soreness are not targets. You can get fitter and stronger without either, and aching more doesn't mean you'll improve more.

If you haven't exercised for a long time, have a medical condition or are worried about starting, speak to your GP about what activity suits you. If you've already been given advice, for example during pregnancy, after a birth, an operation or an injury, follow it. It was written for you; this course wasn't.