Answer 5 questions and get a complete session: warm-up, exercises with sets, reps, and a form cue for each, cool-down, the exact equipment you'll need, and how often to repeat it. Beginner-safe, spine-safe, and nothing you enter leaves this device.
1 · What do you want to work?
2 · What kind of workout?
3 · What's the goal?
4 · Where will you train?
5 · What equipment do you have?
Pick the one thing you'll actually use today. "Full gym" unlocks everything.
Your workout
Equipment you'll need
Warm-up
The workout
Cool-down
Your numbers
total session, warm-up to cool-down
exercises in this session
This week
Before you start, and when to stop
Check first. If you're over 50, have been mostly sedentary, are pregnant, or have any medical condition (heart, blood pressure, diabetes, or a joint or spine problem), show this plan to your Doctor before your first session.
Protect your spine. Keep a neutral, tall back on every lift, hinge from the hips, and never round your back under load. New to hinging? Practice the movement with no weight until it's second nature, then add load.
Stop immediately and call your Doctor if you feel sharp pain, chest pain or pressure, dizziness or faintness, unusual shortness of breath, or numbness, tingling, or pain radiating down an arm or leg. Soreness a day later is normal. Pain during a movement is not.
This tool can't clear anyone for exercise, and it never will. It builds a sensible starting session; your Doctor decides what's safe for you.
Keep your workout
Your full session on one clean sheet: warm-up, every exercise with its cue, cool-down, and the safety rules.
Medical disclaimer. This tool is for general education only and is not medical advice, an exercise prescription, or a substitute for an evaluation by your own physician. Sets, repetitions, and suggested weights are conservative beginner ranges assembled from public physical-activity guidance (Physical Activity Guidelines for Americans, 2nd edition; American College of Sports Medicine progression models); they are starting points, not targets, and they will not fit every body. It cannot account for your health history, medications, injuries, or conditions, and it never clears anyone to exercise. If you are over 50, sedentary, pregnant, or have any medical condition, talk with your own physician before starting. Stop any exercise that causes sharp pain, chest pain, dizziness, shortness of breath, or numbness or pain radiating into an arm or leg, and contact your Doctor. If you think you may have a medical emergency, call 911.
The Doctor Teacher · Your health, finally explained. · thedoctorteacher.com
This calculator is for subscribers
It's one of the keepable tools that come with every paid article of The Doctor Teacher on Substack. You're looking at the real tool. Unlock it to use it and see the rest.
Subscribers: your article's tool link unlocks this page automatically, and this device stays unlocked. Your code is in the article, right under the calculator screenshot.
THE DOCTOR TEACHER
