You should obtain clearance from an appropriate healthcare professional before beginning the program if you have a current injury, persistent pain or a medical condition that may affect exercise. The program includes exercise alternatives, but it is not a substitute for individual assessment, rehabilitation or medical treatment. Stop any exercise that causes pain and seek professional guidance before continuing.

Yes, provided you have a suitable home-gym setup with adjustable weights and resistance bands. However, access to a commercial gym will give you more exercise options and make long-term progressive overload easier. Home-friendly substitutions are included for many exercises.

No specialist equipment is required, but you will need access to standard resistance-training equipment such as dumbbells, a barbell, weight plates, a bench, resistance bands and ideally a cable station or lower-body machines. Exercise substitutions are included for equipment you may not have.