Create a Pre-Activity Readiness Checklist

When you push a mechanical or biological system to perform at near maximum or maximum capacity, it's sub-systems must be prepared to perform and be ready to deliver at optimal function. For example, an airplane that is about to carry passengers on a flight will undergo over 100 system checkpoints, and more if you count it's sub-system checks. Why is that? The bottom line is that when a system is being pushed to high functional limits, it needs to perform safely and successfully in order to avoid high consequence injury or permanent damage. This is true when it comes to automobiles as well as athletic activities, where systems are challenged, and failure can mean damage or injury which could cause a setback or worse.

In order to assess the readiness of your body's function, it is helpful to have a system's checklist that you can refer to as a mental list or an actual list to be used. The following is a list I often use when deciding to go hard on an exercise, or whenever I want to push my capacity to failure points in order to maximize my training gains. Your checklist may contain more items depending on your health situation or what kind of activity you desire to apply this readiness list to. But your list should contain at least the following in order to determine readiness for moderate to intense physical activity.

1. Current Pain Level: No pain or only mild discomfort that improves with warm-up.

2. Pain Quality: No sharp, burning, or unstable pain.

3. Pain Trend: Improving over 24–72 hours.

4. Recent Injury: No new injury or pain that is greater than 4-5/10 affecting activity.

5. Previous Injury: Feels stable and functional, no pain levels elicited w/ pre-activity warmup.

6. Red-Flag Symptoms: None present (dizziness, chest pain, etc.).

7. Mobility: Full range without restriction or pain.

8. Warm-Up Response: Movement improves with warmups.

9. Sleep: At least 6–7 hours.

10. Hydration: Adequate.

11. Nutrition & Energy: Sufficient intake pre-activity.

12. Stress: Manageable levels.

13. Technical Skill: Safe and consistent, not a beginner's attempt.

14. Mental Readiness: Prepared for intensity.

15. Illness: No active symptoms or recent temperature, viral or bacterial infections, and no reliance on NSAIDs or muscle relaxants.

Pushing limits is always exciting and evokes a kind of satisfaction when successfully performed. It challenges your body's ability to perform and adapt because of the high intensity nature of the activity. But remember, pushing your body's limits has consequences when you are unaware of the above system critical checkpoints. Answer the checklist items above honestly, and consider the following:

• If all items are checked: Safe to proceed with moderate to high-intensity activity.

• If 1–2 items are unchecked: Consider modifying intensity, load, or volume.

• If 3+ items are unchecked OR red-flag symptoms appear: Avoid intense activity; consider low-intensity movement, mobility work, or clinical evaluation.

I hope this checklist is helpful for keeping you safe and functioning at a desireable and high function capacity. See you soon!