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Safety Guidelines

Last Updated: November 19, 2025

⚠️ Important Medical Disclaimer

FitForm AI provides fitness guidance and AI-powered analysis for educational and informational purposes only. Our services DO NOT constitute professional medical, health, or fitness advice.

Always consult with a qualified healthcare professional before:

  • Starting any new exercise program
  • Making significant changes to your fitness routine
  • If you have any pre-existing health conditions
  • If you are pregnant or recently gave birth
  • If you are over 35 years old and new to exercise
  • If you experience any pain, discomfort, or concerning symptoms

1. Before You Start Exercising

1.1 Medical Clearance

Obtain medical clearance from your physician if you:

  • Have heart disease, high blood pressure, or cardiovascular conditions
  • Have diabetes or blood sugar regulation issues
  • Have joint problems, arthritis, or musculoskeletal conditions
  • Are pregnant or postpartum
  • Have a history of injuries that could be aggravated by exercise
  • Take medications that may affect your ability to exercise
  • Have been sedentary for an extended period
  • Are significantly overweight or underweight

1.2 Know Your Limits

  • Start slowly and progress gradually
  • Listen to your body's signals
  • Don't compare yourself to others
  • Understand that AI guidance is general, not personalized medical advice

2. Exercise Safety Best Practices

2.1 Proper Form and Technique

  • Learn proper form first: Master technique with light weights before progressing
  • Use AI form analysis: Upload videos regularly to check your technique
  • Control the weight: Never sacrifice form for heavier loads
  • Full range of motion: Move through complete, controlled ranges unless contraindicated
  • Maintain neutral spine: Protect your back by maintaining proper spinal alignment

2.2 Warm-Up and Cool-Down

  • Always warm up: 5-10 minutes of light cardio and dynamic stretching
  • Prepare your joints: Perform joint mobility exercises
  • Cool down properly: 5-10 minutes of light activity and static stretching
  • Don't skip recovery: Allow muscles to recover between intense sessions

2.3 Progressive Overload

  • Increase intensity gradually (no more than 10% per week)
  • Don't rush progression to avoid injury
  • Include deload weeks every 4-6 weeks
  • Track your progress to ensure appropriate progression

3. Warning Signs - Stop Immediately If You Experience:

  • Chest pain or pressure
  • Severe shortness of breath or difficulty breathing
  • Dizziness, lightheadedness, or fainting
  • Sharp or shooting pain (different from muscle fatigue)
  • Nausea or vomiting
  • Excessive fatigue or weakness
  • Irregular heartbeat or heart palpitations
  • Joint pain or instability
  • Numbness or tingling in extremities
  • Visual disturbances

If you experience any of these symptoms, stop exercising immediately and seek medical attention if symptoms persist or worsen.

4. Equipment Safety

4.1 General Equipment Guidelines

  • Inspect equipment before use for damage or wear
  • Use equipment only as intended
  • Secure all weight plates, collars, and safety clips
  • Maintain clear space around equipment
  • Keep the workout area clean and free of tripping hazards

4.2 Free Weights

  • Use collars on barbells to secure plates
  • Have a spotter for heavy lifts (especially bench press, squats)
  • Set up safety bars or pins in power racks
  • Return weights to racks properly
  • Never walk under a loaded barbell

4.3 Machines

  • Adjust seats and pads to proper positions before starting
  • Understand the machine's operation before use
  • Use the safety stops and adjustments provided
  • Keep fingers and clothing clear of moving parts

5. Recovery and Rest

  • Sleep: Get 7-9 hours of quality sleep per night
  • Rest days: Include at least 1-2 complete rest days per week
  • Active recovery: Light activity on rest days can aid recovery
  • Listen to fatigue: Don't push through excessive tiredness
  • Injury recovery: Take adequate time to heal from injuries
  • Overtraining signs: Watch for persistent fatigue, decreased performance, mood changes

6. AI Guidance Limitations

Understand the limitations of AI-powered fitness guidance:

  • Not medical advice: AI cannot diagnose injuries or medical conditions
  • General guidance: AI provides general recommendations, not personalized medical advice
  • Technology limitations: AI analysis may not catch every form error
  • Context matters: AI doesn't know your complete medical history
  • Human judgment: Always use your own judgment and seek professional help when needed

When in doubt, consult with qualified fitness professionals or healthcare providers.

Your Safety is Our Priority

FitForm AI is designed to support your fitness journey safely. However, your safety ultimately depends on your own judgment, proper technique, and seeking professional guidance when needed.

Remember:

  • Pain is a warning signal - don't ignore it
  • Progress gradually - there's no rush
  • Recovery is part of training
  • When in doubt, seek professional help
  • Your health and safety come first, always

Report Safety Concerns

If you have safety concerns about content, features, or guidance within FitForm AI:
Email: safety@fitformai.com
Emergency: If you experience a medical emergency, call local emergency services immediately (911 in the US).