Pre-Session Readiness Check
Three quick gates before each session. Loading tolerance depends on baseline pain, swelling, and soreness. This check keeps you progressing safely.
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Pain level at rest right now (0–10)?
0–2: proceed. 3–4: modify load (reduce volume or intensity). 5+: stop and rest today.
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Swelling compared to yesterday?
Same or less: proceed. More swelling: do not train today — ice and elevate instead.
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Soreness 24 hrs after last session?
Resolved or mild: proceed. Significant increase: reduce load by 20% this session.
Loading tolerance improves week by week. Small adjustments based on pain and swelling keep you progressing, not regressing.