Deciding to start a new exercise routine can be as overwhelming as it is exciting. If you haven’t worked out in a long time, you may be unsure about your ability. And even though you love the idea of being fit, strong, and better coordinated, you also dread intense physical activity. It’s okay, you’re not alone.

We see examples of high-intensity workouts everywhere. From tv commercials to endless Instagram accounts of fitness phenoms. However, it’s important to remember that what’s considered high-intensity is actually subjective to each person individuality. Whether you’re just getting back into an exercise routine, or you’re doing something you’ve never done, put your safety first. You want to avoid injury, setbacks, or having to contact someone like view for legal help – for something that could have been avoided.

Often women are pushed beyond their current capabilities and this is when the dangers  of exercise are often exposed. This can open the door to physical injury. As a beginner, you won’t alway’s know which exercises to avoid, so we’ve listed two you’ll want to work your way into.

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Box Jump

The box jump is a great exercise. It’s intense, simple, and fun – once you’re ready for it. It’s one of those exercises that require both mental focus and good physical form.

Because you need to be able to focus to be successful with the box jump, you can’t allow fear or doubt to creep in. You’ll be jumping pretty high and doubtful thoughts can cause you to freeze up or miss your mark.

how to improve be implementing box jumps into your routine

Before attempting the box jump, be sure that you have been working on, and improving, in your strength, your balance, and your confidence. Practice by doing squat jumps, increasing the height over time.

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Weighted Squats

Weighted squats are another popular exercise that women can begin too early in their exercise journey.  This exercise is perfect for improving whole body strength, form and balance/stability – even without the weights. However, when you’re new to exercise, your range of motion can be limited. Physical limitations can lead to improper balance and technique… and sometimes cause injury. This is exacerbated when additional weight is added.

a few things to steer clear of

  • keep your back strong… not too much arching
  • your form is off if your knees are buckling inward
  • make sure the weight is in the heel of the foot and not the toes

The most important thing is that you learn to do the exercise properly before you start a new routine. Stretching will also help to loosen tense muscles and increase your mobility. Once you’re comfortable with the correct way to do a squat, practice. Because if you’re not doing the basic exercise correctly and you go right into adding weights, you stress your body.