Green, Yellow, Red
Green means normal energy, manageable soreness, no new pain, and normal movement: train as planned. Yellow means you are under-recovered, unusually fatigued, sore, or moving with reduced quality: modify the session. Red means a red-flag symptom, acute injury, or sharp or worsening pain: stop and seek appropriate guidance.
Modify early
Reduce one set, lower resistance, choose an easier variation, or keep effort controlled. The goal is to make a useful decision before poor conditions become a poor session.
Progress when recovery supports it
Advance only when prescribed repetitions are clean, target effort is appropriate across similar sessions, and no new movement or recovery warning is present.