This is education, not medical advice

• It does not diagnose, treat, cure or monitor any medical condition.
• It does not replace advice from your GP, physiotherapist or registered dietitian.
• It does not know your medical history, medications or injuries unless you tell it.
• It does not supervise your technique or your safety while you train.

• You have a heart condition, chest pain, or unusual breathlessness on exertion.
• You have high or unstable blood pressure, diabetes, or another chronic condition.
• You are pregnant, recently gave birth, or are being treated for an injury.
• You take medication that affects heart rate, blood pressure, blood sugar or balance.
• You have an eating disorder, or a history of one.
• You have been inactive for a long time and are unsure where to start.

Stop immediately if you feel chest pain, dizziness, faintness, or sharp joint pain, and seek medical help if it does not settle. Soreness in the day or two after a session is normal; pain during a lift is not.

Start lighter than you think you need to. Every load HALE suggests is an estimate based on what you have logged, and you are always free to use less.

Calorie and macro targets are estimates from standard equations, not measurements. Photo and text food logging uses AI and will sometimes be wrong — treat the numbers as a guide, not a fact. Do not use HALE to drive rapid weight loss or very low calorie intakes without medical supervision.

Every recommendation is graded A to D for how strong the underlying research is, and links to the study behind it. Research describes averages across groups of people; your response may differ. You can read the whole library on the evidence page, and how we build a plan on the about page.