Read this before you
load a bar.
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Last updated 1 September 2026
I am a coach, not a clinician
Nothing on this site is medical advice, a diagnosis, or treatment. I am CSCS-certified through the NSCA. That qualifies me to program training. It does not qualify me to manage your health.
Get cleared first
If you have a heart condition, chest pain, dizziness, uncontrolled blood pressure, a recent surgery, or an injury that is still symptomatic under load, talk to a clinician before you start. The health screening on this site asks about exactly these things, and it is not decoration.
Pregnancy and postpartum
Every program lists a pregnancy status. Modified means it can be adapted with clinician input, not that it is automatically safe. Get individual advice.
Stop if it hurts
Sharp, sudden or joint-line pain is a stop signal, not something to train through. Muscular fatigue is not.
You accept the risk
Resistance training carries a real risk of injury. By using these programs you accept that risk and take responsibility for your own decisions under the bar.