Health & safety
Last updated: [date]
Before you start: a quick safety check
The PAR-Q (Physical Activity Readiness Questionnaire) is the standard self-check used before starting a new exercise programme. Answer these honestly — you keep the answers to yourself; we don’t collect or store them.
Answer YES or NO:
- Has a doctor ever said you have a heart condition, or that you should only do physical activity recommended by a doctor?
- Do you feel pain in your chest when you do physical activity — or when you’re at rest?
- Do you ever lose your balance because of dizziness, or do you ever lose consciousness?
- Do you have a bone, joint or soft-tissue problem that could be made worse by exercise?
- Are you currently pregnant, or have you given birth in the last few months?
- Is a doctor currently prescribing medication for a blood-pressure or heart condition?
- Do you know of any other reason why you shouldn’t do physical activity?
If you answered YES to any question, or you’re unsure: please talk to your GP or a qualified healthcare professional before starting, and tell them which questions you answered yes to.
If you answered NO to all of them: you can reasonably expect to be able to start gradually and build up. Still warm up, work within your limits, and stop if anything feels wrong. If your health changes, screen yourself again.
Training safely
- Warm up before every session and cool down afterwards.
- Use good technique and work within your own limits — progress gradually rather than pushing into pain.
- Stop immediately and seek medical help if you feel pain, dizziness, breathlessness, chest discomfort or any other warning sign.
- Rest and recover — give your body time between hard sessions, and don’t train through injury or illness.
- Hydrate and train in a safe, clear space.
Important disclaimer
The content in Montage — including all challenges, workouts and guidance — is provided for general fitness and informational purposes only. It is not medical, healthcare, physiotherapy or other professional advice, and it is not a substitute for consulting a qualified professional. Using Montage does not create any doctor–patient, coach–client or professional relationship.
The challenges are designed for a general audience and are not personalised to your individual health, fitness level, injuries or circumstances. You are responsible for deciding whether an activity is appropriate and safe for you.
Before starting any Montage challenge or workout you should complete the pre-exercise safety check above and, if any question applies to you or you are in any doubt, consult your GP or a qualified healthcare professional. Always warm up, use good technique, work within your own limits, and stop immediately and seek medical help if you experience pain, dizziness, breathlessness, chest discomfort or any other warning sign.
You participate entirely at your own risk. To the fullest extent permitted by law, [Your Company] Ltd accepts no liability for any injury, illness, loss or damage arising from your participation in any activity or from reliance on the content. Nothing here excludes liability for death or personal injury caused by our negligence, or any other liability that cannot be excluded under law.
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