Ready to train?

Before a session, tick anything that applies and get a clear go, adapt or stop.

Your details

Your 45 minute session today

Adapt it

different muscles, or easier work

Chest pain, pressure, fainting or dizzinessnone
Fever or feeling unwellno
Injury or pain that changes how you moveno
Since your last hard session40 hours (ACSM suggests about 48 for the same muscles)
Warm up for this session8 minutes

Build up gently after time off, start every session with an easy warm up, and stop if you feel chest pain, faint or unusually breathless.

Stop and get help if you have chest pain, feel faint or are unusually breathless. Call 999 for chest pain that does not go away. Check with your GP before a big step up if you have a heart, lung or joint condition.

The working

No warning signs, 40 hours since a hard session, 45 minutes planned

Nothing on the checklist says stop, but 40 hours is under the 48 hours ACSM suggests before hard work on the same muscles, so the answer is adapt it: work different muscles or keep it easier. Warm up for about 8 minutes.

The order of the checks

Safety first

If you ticked	Answer
Chest pain, pressure, fainting or dizziness	not today: get advice first
Fever or feeling unwell	rest today
Pain that changes how you move	adapt it
Under 48 hours since a hard session	adapt it
Nothing	ready

Warning signs during exercise

Stop if you get any

Chest pain, tightness or pressure
Feeling faint or dizzy
Unusual breathlessness
A racing or irregular heartbeat

Read with care

What this cannot tell you

Clear you medicallyIf you have a heart or lung condition, follow your own team's advice.
Assess injuriesPain that changes how you move needs checking.
Measure fitnessIt is a safety check only.

Questions

Common questions

Should I exercise with chest pain?

No. Get advice first, and call 999 for chest pain that does not go away.

Can I exercise with a fever?

No. Rest until the fever has gone and you feel well.

How long should I warm up?

About 5 to 15 minutes of easy movement, building up gradually.

Is it OK to train two days in a row?

Yes, if the hard work is on different muscles or one of the days is easy.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Stop and get help

Stop exercising and get help if you have chest pain, feel faint or dizzy, or are unusually breathless. Call 999 for chest pain that does not go away. Check with your GP before stepping up if you have a heart, lung or joint condition or have been seriously ill.