This 10-question Baseline helps you choose the right starting phase. Starting in the wrong phase is one of the fastest ways to trigger setbacks.
Answer honestly. This is about control — not ego.
Educational only. Not medical advice.
1) Can you sit into a chair slowly and stand back up without knee collapse, shifting, or momentum?
2) Can you lift both arms overhead without arching your lower back or feeling pinching in the shoulders/neck?
3) Can you push your hips back (like closing a car door with your hips) while keeping your back flat?
4) Can you hold a plank for 20 seconds while breathing normally (no breath-holding)?
5) Can you stand on one leg for 15 seconds without excessive wobbling or your hip dropping?
6) Can you perform 8–10 slow push-ups against a countertop without shoulder/elbow irritation?
7) Can you lower into a chair over 3 seconds without collapsing, shifting side-to-side, or knee collapse?
8) The morning after light strength work, do your joints feel stable — not stiff, swollen, or aggravated?
9) Do you usually recover from exercise within 48 hours without lingering joint irritation?
10) Do you feel confident adding small amounts of tension gradually without fear of causing damage?
Your score and starting phase will appear automatically once all 10 are answered.
Answer all 10 questions
Your phase will appear instantly once every question is answered.
0–4 Yes: Phase 1 — Stability & Control
5–7 Yes: Phase 2 — Structured Strength
8–10 Yes: Phase 3 — Progressive Loading