When it comes to training, my philosophy—and what I advocate for others—is simple: train another day. This means making smart exercise choices that allow for long-term progress without unnecessary pain or setbacks. A useful framework for this is viewing exercises through the lens of Green Light, Yellow Light, and Red Light exercises.
Green Light Exercises: Full Speed Ahead
Green light exercises are those that you can perform without any pain or discomfort. These movements feel natural, allow for full range of motion, and can be pushed hard without negative consequences. When you're looking to push your limits—whether in strength, endurance, or skill—these are the exercises to focus on. They are the foundation of your training and where you should be investing the most effort.
Yellow Light Exercises: Proceed with Caution
Yellow light exercises are movements that you can do, but with some level of caution. Maybe they cause slight discomfort, or you find that your joints struggle to keep up with the load your muscles can handle. These exercises should not be pushed to the limit too often. Instead, they require a more conservative approach—adjusting load, volume, or frequency to ensure they remain beneficial rather than harmful. They can still be valuable, but they need careful management.
Red Light Exercises: Find Another Route
Red light exercises are those that, no matter how much you modify technique, grip, stance, or tempo, always result in pain or extreme discomfort. These movements are simply not worth it. The good news? There are always alternatives. The key to long-term success in training is identifying and replacing red light exercises with variations that achieve the same training effect—without pain. If you encounter a red light exercise, communicate with your coach (or yourself) and find an effective substitute.
Applying the Traffic Light System to Your Training
As you go through your training, ask yourself: What color is this exercise for me?
Green: Push it hard and make progress.
Yellow: Be mindful of how often and how intensely you train it.
Red: Swap it out for a pain-free alternative.
By making training decisions based on this system, you set yourself up for sustainable progress, fewer injuries, and more consistency in the gym. Because at the end of the day, the goal is not just to train hard—it’s to train smart and ensure that you can always train another day.