11 Workout Green Flags To Look Out For

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April 3, 2023

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While there are certain red flags we shouldn’t ignore when we’re working out (poor form and a lack of rest days, we’re looking at you!) it’s worth shouting out the green flags you should be looking out for when training or starting a workout program.

From a program that prioritises progress over perfection to the ability to make modifications and those all-important rest days, these are the green flags we know you’ll love when you work out with Sweat.

A trainer that motivates you

Having a motivational trainer (whether you work out with them IRL or through the app) can help you get the most out of your workouts and stick to your health and fitness goals.

Looking for programs designed by women who just get it? We’ve got you. You’ll find over 35 unique programs and more than 8,500 on-demand workouts in the Sweat app, covering everything from HIIT and strength training to barre and yoga.

The trainers also come from a range of backgrounds, ages and locations, and several are now mothers, so they understand the challenges of juggling a busy life.

Making sure you master the fundamentals

It can be so hard to know whether you’re completing an exercise correctly or not, especially if you’re new to training. Mastering your form is essential to getting the most out of your program and taking care of your body, which is why the Sweat app has detailed instructions and demonstrations of each exercise, as well as the recommended reps or time.

New or returning to exercise? These beginner-friendly workout plans have been designed so you can go at your own pace, with easy-to-follow instructions to help you master your form.

Remember to rest

DId you know that so much of the magic happens in between your workouts? Yep. Rest and active recovery are both important if you want to hit those fitness goals you’ve been chasing. Because fitness gains happen when you’re resting, muscle recovery should be a top priority. We know how important rest is, which is why you’ll find it in the Sweat app, whether it’s scheduled recovery sessions, weekly rest days, or a yoga flow from the On Demand tab.

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Progress, not perfection

When setting your health and fitness goals, we want you to celebrate all your wins along the way. After all, consistently showing up for yourself every single day is the only way you’ll make progress. It’s all about the journey, not the destination.

Some days, giving your best might be drinking enough water and having a light stretch. On other days, it might be smashing PBs in the gym or surpassing your daily step target. Whatever your best looks like, we applaud you.

Setting achievable, feel-good goals

We're all for setting ambitious goals, but they should also be within your reach and make you feel excited rather than overwhelmed or daunted. Perhaps three workouts per week is your sweet spot, or 8,000 daily steps, or trying to complete a 6-week program from start to finish. Aiming for goals that light you up gets a big tick of approval from the Sweat team.

Love and respect your body

The most important relationship in your life is the one you have with yourself. The Sweat Community and our trainers know how empowering and fulfilling it can be to cultivate a positive and loving relationship with yourself. After all, treating your body and mind with respect and gratitude is the ultimate act of self-care.

Trainer Kelsey Wells has transformed how she views her body through fitness, and this positive mindset laid the groundwork for creating her Redefine Fitness program. In this four-week program, Kelsey guides you through four weekly workouts while arming you with the tools she believes helped her the most on her own journey, such as affirmations, breathwork and gratitude.

“If you’re in a negative place like I was, this program is your chance to rewrite that story - your chance to reclaim fitness and exercise as the incredible tools for self-empowerment that they can be."

Modifications can actually make your workout better

Once more for the people in the back: there’s nothing wrong with changing an exercise that doesn’t work for you. Whether you just can’t stand burpees and are looking for an alternative, have limited equipment on hand or need to modify a movement to better suit your body, we’re all about helping you to move in a way that makes you feel comfortable and confident. In the Sweat app, you can use the equipment profile and exercise substitutions feature to make your program work for you. Update your equipment list so you only see appropriate exercises or simply change an exercise if it’s not for you.

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Find an empowering workout space

Whether you train at home, outdoors or in the gym, your fitness space should be a place you feel comfortable and confident in. If you want to train in a gym-based environment but feel anxious in this setting, trainers Britany Williams and Katie Martin have some advice for you.

“Going to the gym can be a not-so-fun experience for some,” says Katie. “For a lot of people, they are completely out of their comfort zone and are quite vulnerable, but there are definitely some tips and tricks to get around this and ensure that the gym feels like a safe place and more importantly, somewhere you look forward to going to.”

Brit agrees, encouraging women to do what they need to do to feel confident before arriving. That could be planning a gym tour, asking a staff member for help with your form or knowing what equipment you will need.

“Having a comfortable and enjoyable gym experience looks different for everyone, and finding a space and a routine that makes you feel safe and supported is key, especially at the beginning,” she says.

Train your way

Want to know when the best time to work out is? While there can be pros and cons to working out at different times of the day, whenever YOU prefer to exercise is going to be the best time for you. Here at Sweat, we’re all about structuring our programs to help you get the most out of your week, and that includes a flexible in-app Planner to help you plan and keep track of your workout schedule.

Connect with an incredible community

One of the most amazing things about Sweat is the incredible community of women from around the world who are not only striving to be the best version of themselves, but to empower and encourage the women around them. Looking for advice or simply want to connect with other members? Head on over to the Sweat Forum or our social channels. We know we’re stronger together.

Listen to your body

It doesn’t matter whether you’re all about dialling up the intensity of your training or prefer a gentler approach to movement, there’s one thing we’re always going to tell you: listen to your body and give it what it needs. Maybe that’s a low-impact session, some time for self-care, a nourishing meal or a good night’s sleep.

Work out anywhere, anytime with Sweat

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Why Sweat?

You’ll find all of these green flags in the Sweat app. No matter what your starting point is, what your goals look like or how often you want to work out each week, Sweat’s here to help you feel comfortable AND confident.

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A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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