There are several parts to a whole-body exercise program, yet just a few simple principles provide an excellent framework within which to work. When beginning, it is important to think about these points:

• Safety. Are the exercises safe? Are your joints and muscles protected?
• Challenge. Are the exercises challenging enough? Are you putting forth enough effort? Are you pushing too hard?
• Frequency. Are you exercising each muscle group at least two times per week?
• Variety. Are you attempting new exercises? Do you incorporate weights, flexibility and cardiovascular exercises into your program?

In addition to these principles, there are some more specific points to consider:

• Start from the feet. When preparing for a static exercise (such as dumbbell curls), assess your posture starting at your feet. Where are you placing them and how is your weight distributed?
• Keep your joints protected. This point is crucial to the safety of your body. For example, when extending the leg, avoid “locking” the knee. When extending the arm, avoid “locking” the arm.
• Keep focused. Think about the exercise you are performing. Focus on the muscle being worked. Visualize yourself as if you are already at your goal; you’ll get there sooner than you think.

There are several ways to determine exercise intensity, but this is one of the easiest and most effective for the majority of people.

RPE (Rating of Perceived Exertion)

Simply begin exercising, and once warmed up, decide (on a scale of 0 to 10) how intensely you feel you are exercising. For example, an intensity of 0 is equal to no exercise; 5 is roughly equal to a brisk walk; 10 is roughly equal to the intensity at which you would run away from a wild animal.  Keeping between a 5 and an 8 is reasonable for most people.

Reference

Borg, G. (1998). Borg’s perceived exertion and pain scales. Human Kinetics.