Home Workouts for Beginners A Guide

Home Workouts for Beginners offers a fantastic opportunity to improve fitness without the need for expensive gym memberships. This guide provides a structured approach, covering everything from basic bodyweight exercises and cardio routines to strength training using household items and the incorporation of yoga and Pilates. We’ll explore how to create a sustainable fitness plan, emphasizing proper form, progressive overload, and the importance of nutrition and rest.

Get ready to transform your health and fitness from the comfort of your own home!

We’ll delve into creating effective workout routines tailored for beginners, emphasizing safety and gradual progression. You’ll learn how to modify exercises to suit your fitness level, ensuring a safe and enjoyable experience. We will also cover the importance of proper nutrition and hydration to maximize results and prevent injury.

Home Workouts (Specific examples)

Starting a home workout routine can be incredibly rewarding, offering convenience and flexibility. This section will explore specific home workout examples, highlighting the benefits of different equipment and comparing various workout styles. We will also address common beginner mistakes and offer solutions to ensure a safe and effective workout experience.

Benefits of Home Workout Equipment for Beginners

Using home workout equipment can significantly enhance a beginner’s fitness journey. Resistance bands, for example, offer a versatile and affordable way to build strength and improve flexibility. Their resistance adjusts to the user’s strength level, allowing for progressive overload—a key principle in strength training. Dumbbells, on the other hand, provide a more traditional weight training experience, allowing for a wider range of exercises targeting specific muscle groups.

Both resistance bands and dumbbells are space-saving and relatively inexpensive compared to gym memberships. Furthermore, the availability of instructional videos online makes learning proper form and technique easier than ever.

Comparison of Bodyweight vs. Equipment-Based Home Workouts

Bodyweight workouts, utilizing only your body weight for resistance (like push-ups, squats, and lunges), are excellent for building foundational strength and improving overall fitness. They require minimal space and no equipment, making them highly accessible to beginners. However, they may eventually plateau in terms of resistance as your strength increases. Equipment-based workouts, using dumbbells, resistance bands, or other tools, allow for more progressive overload and can target specific muscle groups more effectively.

This makes them ideal for those seeking more advanced strength training and muscle growth. The choice between the two often depends on individual goals and preferences; many effective routines incorporate both methods.

Common Beginner Mistakes During Home Workouts and Solutions

Beginners often make several mistakes that can hinder progress or even lead to injury. One common error is poor form, often stemming from attempting exercises that are too advanced too soon. This can lead to strains or other injuries. The solution is to start with simpler variations of exercises and focus on mastering proper form before increasing intensity or difficulty.

Another frequent mistake is neglecting rest and recovery. Muscles need time to repair and rebuild after workouts; ignoring this can lead to overtraining and burnout. Prioritizing sufficient rest days and incorporating active recovery (like light stretching or walking) is crucial. Finally, many beginners fail to create a structured workout plan. Without a plan, workouts can be inconsistent and less effective.

Creating a simple, manageable schedule with clear goals and progressive overload ensures consistent progress.

Yoga and Meditation (Specific examples): Home Workouts For Beginners

Integrating yoga and meditation into a home workout routine offers a powerful pathway to stress reduction and enhanced well-being. The combination leverages the physical benefits of yoga—increased flexibility, strength, and balance—with the mental clarity and emotional regulation fostered by meditation. This synergistic approach cultivates a holistic sense of calm and resilience, equipping individuals to better manage daily challenges.The practice of yoga and meditation together promotes a deeper connection between mind and body, leading to improved physical and mental health.

Regular practice can reduce symptoms of anxiety and depression, improve sleep quality, and boost overall mood. Furthermore, the mindful movement of yoga combined with the focused attention of meditation cultivates self-awareness and emotional intelligence.

Guided Meditation Session

A guided meditation session typically begins with finding a comfortable seated or lying position. The environment should be quiet and dimly lit. The practitioner then focuses on their breath, noticing the sensation of the inhale and exhale. A guided meditation might incorporate visualizations, such as imagining a peaceful scene in nature, or focus on body scans, bringing awareness to different parts of the body.

Affirmations, positive statements repeated silently or aloud, can also be integrated. A typical session might last 10-20 minutes, concluding with a gradual return to awareness of the surroundings. For example, a guided meditation might begin with a few minutes of deep breathing exercises, followed by 10 minutes of visualization of a calming beach scene, and then conclude with a few minutes of gentle stretching.

Yoga Styles for Beginners

Several yoga styles are particularly well-suited for beginners. Hatha yoga, a foundational style, emphasizes basic postures (asanas) held for extended periods, promoting flexibility and strength. Yin yoga focuses on longer holds in seated or reclined postures, targeting deep connective tissues. Restorative yoga utilizes props like blankets and bolsters to support the body in passive poses, encouraging deep relaxation.

These styles prioritize mindful movement and breathwork, making them accessible and beneficial for individuals with limited experience. Each style offers a different emphasis; Hatha focuses on building strength and flexibility, Yin targets deep connective tissues, and Restorative prioritizes relaxation and stress reduction.

Creating a Relaxing Environment

Establishing a dedicated space for yoga and meditation is crucial. This space should be clean, clutter-free, and well-ventilated. Dim lighting, perhaps using candles or a dimmable lamp, creates a calming atmosphere. Incorporating natural elements, such as plants or essential oil diffusers with calming scents like lavender or chamomile, can further enhance the sense of peace and tranquility.

Soft, comfortable clothing and a supportive yoga mat are essential for physical comfort. Background music, if desired, should be calming and instrumental, avoiding lyrics that might distract from the practice. The goal is to create a sanctuary where one can disconnect from daily stressors and fully immerse oneself in the practice.

Strength Training (Specific examples)

Strength training at home is achievable with minimal equipment, focusing on bodyweight exercises and readily available household items. This approach allows you to build strength, improve muscle tone, and enhance overall fitness without the need for a gym membership. Remember, consistency and proper form are key to seeing results and avoiding injuries.

Strength training involves progressively overloading your muscles, meaning gradually increasing the demands placed upon them over time. This can be achieved by increasing the weight, the number of repetitions, or the number of sets you perform. It’s crucial to understand and implement proper form to maximize effectiveness and minimize the risk of injury. Improper form can lead to strain, pulls, or more serious problems.

Bodyweight Exercises

Bodyweight exercises are excellent for building strength and endurance using only your body weight as resistance. These are easily incorporated into any home workout routine and require no special equipment.

Examples of effective bodyweight exercises include squats, push-ups, lunges, planks, and burpees. Squats work the legs and glutes; push-ups target the chest, shoulders, and triceps; lunges strengthen the legs and improve balance; planks engage the core muscles; and burpees provide a full-body workout. Start with a manageable number of repetitions and gradually increase as you get stronger. Focus on maintaining correct form throughout each exercise to prevent injuries.

Strength Training with Household Items

Many household items can be used as weights to increase the intensity of your workouts.

For example, filled water bottles or cans of food can be used as dumbbells for bicep curls, tricep extensions, and shoulder presses. A sturdy chair can be used for dips, targeting the triceps and chest. A backpack filled with books or other heavy objects can serve as a weighted vest for added resistance during squats, lunges, or walking.

Remember to choose weights that challenge you without compromising your form. Always prioritize proper technique over lifting heavier weights.

Progressive Overload

Progressive overload is the cornerstone of strength training progress. It’s the principle of consistently increasing the demands placed on your muscles to stimulate further growth and strength gains.

This can be implemented in several ways. You can increase the weight you lift, increase the number of repetitions you perform, increase the number of sets, or decrease the rest time between sets. For example, if you can comfortably perform 10 squats with a filled water bottle, you could progress by increasing the amount of water in the bottle, increasing the number of squats to 12, or adding another set to your workout.

The key is to gradually challenge your muscles and allow them to adapt. Avoid increasing the weight or repetitions too quickly, as this can lead to injury.

Proper Form and Technique

Maintaining proper form is crucial to prevent injuries and maximize the effectiveness of your strength training exercises.

Before starting any new exercise, it’s recommended to research the correct form and technique. Many online resources, including videos and articles, can provide guidance. Pay attention to your posture, movement patterns, and breathing throughout each exercise. If you feel any pain, stop immediately and adjust your form or reduce the weight. If you are unsure about your form, consider consulting a fitness professional for personalized guidance.

Remember, slow and controlled movements are generally preferable to fast, jerky movements.

Cardio Workouts (Specific examples)

Cardiovascular exercise is crucial for overall health and fitness. It strengthens the heart, improves lung capacity, and helps manage weight. This section will explore several effective cardio workouts suitable for beginners, focusing on high-intensity interval training (HIIT) and comparing the benefits of various cardio exercises. We will also emphasize the importance of proper warm-up and cool-down routines.

A Beginner’s HIIT Workout Using Bodyweight Exercises

This workout utilizes bodyweight exercises, making it accessible to beginners without requiring any special equipment. Remember to listen to your body and take breaks as needed. The workout structure involves short bursts of intense activity followed by brief recovery periods. This method maximizes calorie burn and improves cardiovascular fitness efficiently.

1. Jumping Jacks (30 seconds): A classic full-body exercise that elevates your heart rate quickly.
2. High Knees (30 seconds): Bring your knees up towards your chest, engaging your core and legs.
3. Butt Kicks (30 seconds): Kick your heels up towards your glutes, focusing on speed and rhythm.
4. Rest (60 seconds): Allow your heart rate to come down slightly.
5. Repeat the circuit 2-3 times.

Comparison of Cardio Exercises

Running in place and jumping jacks are both effective cardio exercises, but they differ in intensity and muscle engagement. Running in place provides a more sustained cardiovascular challenge, primarily targeting the lower body. Jumping jacks, on the other hand, offer a more intense, full-body workout that engages multiple muscle groups simultaneously, leading to a higher calorie burn in a shorter period.

The choice depends on individual fitness levels and goals. For instance, someone recovering from an injury might prefer the lower-impact running in place, while someone aiming for a quick, high-intensity workout might opt for jumping jacks.

Importance of Warm-up and Cool-down

A proper warm-up prepares your body for exercise by increasing blood flow to muscles and joints, improving flexibility and reducing the risk of injury. A dynamic warm-up, incorporating movements like arm circles, leg swings, and torso twists, is ideal. A cool-down, conversely, helps your body gradually return to its resting state, reducing muscle soreness and preventing dizziness. Gentle stretching, holding each stretch for 15-30 seconds, is recommended.

A consistent warm-up and cool-down routine are essential for maximizing the benefits of any cardio workout and minimizing the risk of injury. Neglecting these steps can lead to muscle strains, joint pain, and reduced performance.

Weight Loss Programs (Specific examples)

Losing weight effectively requires a holistic approach combining diet and exercise. A sustainable weight loss program focuses on gradual, healthy changes rather than quick fixes, promoting long-term well-being. This involves understanding your body’s needs, setting realistic goals, and consistently monitoring progress.A sample weight loss program for beginners should prioritize creating healthy habits that are easily integrated into daily life.

Crash diets and extreme exercise regimes are often unsustainable and can be detrimental to your health. Instead, a balanced approach focusing on gradual lifestyle changes is key.

A Sample Weight Loss Program for Beginners

This program combines moderate exercise with a balanced diet plan. Remember to consult your doctor before starting any new weight loss program.This example program spans 12 weeks, focusing on gradual increases in activity and mindful dietary changes. Week 1-4 focus on establishing a baseline of activity and healthy eating. Weeks 5-8 gradually increase the intensity and duration of workouts while refining dietary choices.

Weeks 9-12 aim for maintenance and building sustainable habits.

Week	Exercise	Dietary Focus
1-4	30 minutes brisk walking, 3 days/week	Reduce processed foods, sugary drinks; increase fruits, vegetables, lean protein.
5-8	45 minutes brisk walking/jogging, 4 days/week; strength training (bodyweight exercises) 2 days/week	Focus on portion control; incorporate healthy fats (e.g., avocados, nuts); limit alcohol consumption.
9-12	60 minutes varied cardio (running, cycling, swimming), 4-5 days/week; strength training 2 days/week	Maintain balanced diet; focus on mindful eating; address emotional eating triggers.

Setting Realistic Goals and Tracking Progress, Home Workouts for Beginners

Setting achievable goals is crucial for maintaining motivation. Instead of aiming for drastic weight loss, focus on smaller, manageable goals, such as losing 1-2 pounds per week. Tracking your progress, whether through weighing yourself weekly, measuring your body fat percentage, or taking photos, provides valuable feedback and reinforces your commitment. Using a journal or a fitness app can greatly assist in this process.

For example, a realistic goal might be to lose 1% of body weight per month, a rate that is generally considered healthy and sustainable.

Maintaining a Healthy Lifestyle and Avoiding Weight Regain

Sustaining weight loss requires long-term commitment and a shift in lifestyle. This includes continuing regular exercise, maintaining a balanced diet, and addressing potential triggers for unhealthy eating habits. Building a strong support system, whether through family, friends, or support groups, can provide encouragement and accountability. Stress management techniques, such as yoga or meditation, can also play a significant role in preventing weight regain, as stress often leads to overeating.

Regular check-ins with a healthcare professional can help monitor progress and address any potential setbacks.

Pilates and Stretching (Specific examples)

Incorporating Pilates and stretching into a fitness routine offers a multitude of benefits, enhancing flexibility, strength, and overall well-being. Pilates focuses on core strength and body awareness, improving posture and stability, while stretching increases flexibility and reduces the risk of injury. The combination provides a balanced approach to fitness, suitable for individuals of all fitness levels.Pilates and stretching work synergistically.

Pilates strengthens the muscles, preparing them for the increased range of motion achieved through stretching. Conversely, improved flexibility from stretching allows for deeper engagement during Pilates exercises, enhancing their effectiveness. This creates a positive feedback loop, leading to improved fitness outcomes.

Benefits of Pilates and Stretching

Pilates and stretching offer a range of physical and mental benefits. Improved posture, increased flexibility, and enhanced core strength are common physical outcomes. Reduced risk of injury, improved balance, and increased body awareness are additional advantages. Mentally, Pilates and stretching can promote relaxation, stress reduction, and improved focus. The mindful nature of these practices contributes to a sense of calm and well-being.

Comparison of Static and Dynamic Stretching

Static stretching involves holding a stretch for a period of time (typically 15-30 seconds), while dynamic stretching involves moving parts of the body through their range of motion in a controlled manner. Static stretching is generally more effective for improving flexibility, while dynamic stretching is better for preparing the body for physical activity. Both types of stretching are valuable and can be incorporated into a fitness routine.

For example, static stretches are ideal after a workout to cool down and improve flexibility, while dynamic stretches are suitable as a warm-up before exercise to increase blood flow and prepare muscles for movement.

Sample Pilates and Stretching Routine for Beginners

This routine combines simple Pilates exercises with both static and dynamic stretches. It is designed for beginners and can be modified based on individual fitness levels. Remember to listen to your body and stop if you feel any pain.

Warm-up (Dynamic Stretching – 5 minutes):

• Arm circles (forward and backward): 10 repetitions each direction.
• Leg swings (forward and backward, side to side): 10 repetitions each direction per leg.
• Torso twists: 10 repetitions each direction.
• Cat-cow stretch: 10 repetitions.

Pilates Exercises (15 minutes):

• Hundred: 10 repetitions.
• Roll-up: 5 repetitions.
• Single leg stretch: 10 repetitions per leg.
• Double leg stretch: 10 repetitions.
• Criss-cross: 10 repetitions per side.

Cool-down (Static Stretching – 10 minutes):

• Hamstring stretch: Hold for 30 seconds per leg.
• Quadriceps stretch: Hold for 30 seconds per leg.
• Calf stretch: Hold for 30 seconds per leg.
• Shoulder stretch: Hold for 30 seconds per arm.
• Triceps stretch: Hold for 30 seconds per arm.
• Chest stretch: Hold for 30 seconds.

Outdoor Fitness Adventures

Stepping outside for your workouts offers a refreshing change of pace and a wealth of benefits beyond the gym walls. Fresh air, sunshine, and varied terrain provide a stimulating and enjoyable environment to boost your fitness levels. Incorporating outdoor activities into your routine can significantly enhance your overall well-being, both physically and mentally.Outdoor fitness offers a dynamic and engaging approach to exercise, moving beyond the confines of a structured gym environment.

The changing scenery and natural elements provide a constantly evolving workout experience, reducing the risk of boredom often associated with repetitive indoor routines. This variability can help you stay motivated and committed to your fitness goals.

Beginner-Friendly Outdoor Fitness Activities

Several outdoor activities are perfect for beginners, offering a gentle introduction to a more active lifestyle. These activities are easily adaptable to different fitness levels and can be gradually intensified as your strength and endurance improve.

• Walking: A simple yet effective way to increase your daily activity. Start with shorter walks and gradually increase the duration and intensity. Vary your route to keep things interesting and engage different muscle groups.
• Hiking: Offers a more challenging workout than walking, engaging more muscle groups and improving cardiovascular fitness. Begin with shorter, less strenuous trails and gradually increase the difficulty as you build strength and stamina. Remember to choose trails appropriate for your fitness level.
• Cycling: A low-impact activity that’s easy on the joints, cycling is a great way to improve cardiovascular health and build leg strength. Start with shorter rides on flat terrain and gradually increase the distance and intensity as you improve your fitness.

Benefits of Outdoor Fitness

The advantages of incorporating outdoor exercise into your routine extend beyond simply burning calories. Outdoor workouts offer a holistic approach to fitness, improving both physical and mental health.

• Improved Cardiovascular Health: Activities like walking, hiking, and cycling improve heart and lung function.
• Increased Vitamin D Levels: Sunlight exposure during outdoor workouts helps your body produce Vitamin D, essential for bone health and overall well-being.
• Stress Reduction: Spending time in nature has been shown to reduce stress and improve mood. The fresh air and natural surroundings provide a calming and restorative effect.
• Enhanced Mental Clarity: Outdoor exercise can boost cognitive function and improve focus and concentration.

Safety Tips for Outdoor Workouts

Safety should always be a top priority when exercising outdoors. Taking precautions can help you avoid injuries and ensure you have a positive and enjoyable experience.

• Inform Someone of Your Plans: Let a friend or family member know where you’re going and when you expect to be back.
• Wear Appropriate Clothing and Footwear: Choose clothing suitable for the weather conditions and wear supportive footwear to protect your feet and ankles.
• Stay Hydrated: Bring plenty of water, especially during warmer months. Dehydration can lead to fatigue and potentially more serious health issues.
• Be Aware of Your Surroundings: Pay attention to your surroundings and be mindful of potential hazards, such as uneven terrain or traffic.
• Use Sunscreen and Insect Repellent: Protect your skin from the sun and insects by using sunscreen and insect repellent, especially during the warmer months.

Fitness Gadgets and Gear (Specific examples)

Embarking on a fitness journey often involves acquiring the right tools to support your goals. Fitness gadgets and gear can significantly enhance your workouts, providing motivation, tracking progress, and ensuring safety. This section explores various options available, helping you make informed choices based on your individual needs and budget.Fitness trackers and other technological advancements offer a range of benefits for those seeking to monitor their fitness progress.

These devices provide quantifiable data, allowing for a more objective assessment of performance and overall health. This data-driven approach can boost motivation and help individuals stay accountable to their fitness goals.

Benefits of Fitness Trackers and Monitoring Devices

Using fitness trackers and other monitoring devices offers several advantages. They provide detailed information about daily activity levels, including steps taken, distance covered, calories burned, and sleep patterns. Heart rate monitors integrated into many trackers allow for precise monitoring of workout intensity, ensuring workouts remain within safe and effective ranges. Furthermore, many trackers offer features like GPS tracking for outdoor activities and integration with fitness apps, providing a comprehensive overview of fitness progress.

For example, a Fitbit Charge 5 can track various metrics, while a Garmin Forerunner can offer detailed running data including pace and elevation. The Apple Watch provides similar functionality along with app integration for a personalized experience. These devices provide valuable insights, helping individuals understand their bodies better and adjust their training accordingly.

Comparison of Home Workout Equipment

A wide array of fitness equipment is available for home workouts, each catering to different needs and preferences. Resistance bands, for example, offer a versatile and affordable option for strength training, easily adaptable to various exercises. Dumbbells provide a more traditional approach, allowing for a greater range of weight selection and exercises. Yoga mats provide cushioning and support for floor exercises, crucial for comfort and injury prevention.

Exercise bikes offer a low-impact cardio option, suitable for individuals of all fitness levels. Finally, stationary rowers provide a full-body workout, engaging multiple muscle groups simultaneously. The choice depends on personal preferences, available space, and fitness goals. A compact setup might include resistance bands and a yoga mat, while a more extensive home gym might include dumbbells, a weight bench, and a treadmill.

Choosing the Right Fitness Gear

Selecting appropriate fitness gear requires careful consideration of individual needs and budget constraints. Begin by identifying your fitness goals. Are you focusing on strength training, cardio, flexibility, or a combination? This will determine the type of equipment most suitable for your needs. Next, consider your budget.

While high-end equipment offers advanced features, more affordable alternatives can still provide effective workouts. Finally, assess the available space in your home. Choose equipment that fits comfortably into your workout area without compromising safety or convenience. For example, someone aiming for strength training on a budget might opt for resistance bands and a set of adjustable dumbbells.

Someone with more space and a larger budget might invest in a power rack and a selection of weight plates. Ultimately, the right gear is the one that motivates you to exercise consistently and safely.

Fitness Challenges and Plans (Specific examples)

Embarking on a fitness journey can be daunting, but structured challenges provide a clear path and boost motivation. A well-designed plan, coupled with realistic goals and consistent tracking, significantly increases the likelihood of success. This section Artikels a sample 30-day challenge and discusses strategies for maintaining momentum.

A 30-Day Beginner Fitness Challenge

This challenge focuses on building a consistent exercise habit and gradually increasing intensity. It’s designed for individuals with little to no prior experience and emphasizes proper form over speed or intensity. Remember to consult your doctor before starting any new workout routine.

1. Week 1: Building a Base: Focus on establishing a daily routine. Include 15-20 minutes of light cardio, such as brisk walking or cycling, and 10 minutes of bodyweight exercises like squats, push-ups (against a wall if needed), and planks.
2. Week 2: Increasing Intensity: Gradually increase the duration of your cardio sessions to 25-30 minutes and add more repetitions or sets to your bodyweight exercises. Introduce a simple yoga or stretching routine (10-15 minutes) to improve flexibility and recovery.
3. Week 3: Incorporating Strength Training: Begin incorporating basic strength training exercises using resistance bands or light weights. Focus on proper form and aim for 2-3 sets of 10-12 repetitions for each exercise. Include exercises targeting major muscle groups like legs, chest, back, and shoulders.
4. Week 4: Maintaining Momentum: Continue with the established routine, focusing on consistency. Consider adding a new challenge, such as trying a new cardio activity or increasing the weight/resistance used in strength training. Remember to incorporate rest days to prevent injury and allow for muscle recovery.

Setting Realistic Goals and Tracking Progress, Home Workouts for Beginners

Setting achievable goals is crucial for long-term success. Instead of aiming for drastic changes, focus on small, incremental improvements. For example, instead of aiming to lose 10 pounds in a month, aim to lose 1-2 pounds per week. Tracking progress helps maintain motivation and identify areas for improvement. This can be done through a fitness journal, a mobile app, or simply by noting your weight and measurements weekly.

Visualizing progress, such as charting your weight loss or recording the number of workouts completed, can be incredibly motivating.

Staying Motivated and Overcoming Challenges

Maintaining motivation requires a multifaceted approach. Finding a workout buddy can provide accountability and support. Rewarding yourself for milestones achieved, whether it’s a new workout outfit or a relaxing massage, can also help. When facing challenges, such as feeling unmotivated or experiencing setbacks, it’s important to remember that consistency is key. Don’t let a missed workout derail your progress.

Simply get back on track as soon as possible. Remember to celebrate your successes, no matter how small. This positive reinforcement will help you stay committed to your fitness journey.

Embarking on a fitness journey can be empowering, and starting at home simplifies the process. This guide has equipped you with the knowledge and tools to build a sustainable home workout routine. Remember consistency is key, and listening to your body is crucial. Celebrate your progress, embrace challenges, and enjoy the rewarding experience of achieving your fitness goals from the convenience of your own home.

Remember to consult a healthcare professional before starting any new exercise program.

Quick FAQs

How often should I work out as a beginner?

Aim for 3-4 workouts per week, allowing for rest days between sessions to allow your muscles to recover.

What if I don’t have any equipment?

Many effective workouts can be done with just your bodyweight. This guide focuses heavily on bodyweight exercises, but household items can also be used as weights.

How long should my workouts be?

Start with shorter sessions (30-45 minutes) and gradually increase the duration as your fitness improves. Consistency is more important than length.

What should I eat before and after a workout?

A light snack before, such as fruit or a small whole-grain carbohydrate, and a balanced meal afterward with protein and carbohydrates will support your workout and recovery.

What if I feel pain during a workout?

Stop immediately. Pain is a signal that something is wrong. Modify the exercise or rest until the pain subsides. Consult a healthcare professional if necessary.