Key takeaways
- One poor signal rarely cancels training.
- Several poor signals justify adjusting.
- Use weekly trends.
Read the pattern
One poor night rarely ruins a programme. Several poor signals together—sleep, soreness, stress, energy and warm-up performance—can justify reducing intensity or volume.
- Green: follow the plan.
- Amber: leave more repetitions in reserve.
- Red: choose technique, mobility or easy movement.
Know when a score is not enough
Persistent fatigue, pain, illness symptoms or a major performance decline deserve qualified assessment rather than another online calculator.
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Use judgement
This is general education, not individual medical advice. Stop and seek qualified help for pain, illness, unusual symptoms or concerns about suitability.