Design for your worst week
If a programme only fits a calm week, it will be abandoned during a busy one and rarely restarted. Building for the worst week rather than the best is the single change that keeps people going.
In practice that means a short version: two or three movements that take four minutes and still count.
Progress by evidence, not by calendar
Moving to the next stage because six weeks have passed is a guess. Moving because you can now do something you could not do before is a decision.
That is what reassessment is for, and it is why the studio matters more than the handout.
Soreness, pain and the difference
Muscle soreness that settles within a day or two is usually part of the process. Pain that is sharp, that worsens with each session, or that lingers, is information worth bringing back.
If you are unsure which one you have, that is a reason to ask rather than a reason to push on.
In short
- Have a four-minute version of your programme for bad weeks
- Progress when you can do something new, not when time has passed
- Soreness that settles in a day or two is usually expected
- Sharp or worsening pain is information, not weakness
This article is general information written for a demonstration template. It is not individual medical advice and does not replace a consultation.
