(function(i,s,o,g,r,a,m){i['GoogleAnalyticsObject']=r;i[r]=i[r]||function(){ (i[r].q=i[r].q||[]).push(arguments)},i[r].l=1*new Date();a=s.createElement(o), m=s.getElementsByTagName(o)[0];a.async=1;a.src=g;m.parentNode.insertBefore(a,m) })(window,document,'script','https://www.google-analytics.com/analytics.js','ga'); ga('create', 'UA-93391217-1', 'auto'); ga('send', 'pageview');


4627 Fifth Avenue
Pittsburgh, PA 15213

During this challenging time, we are offering our Pain Free Lifestyle course for free.

Weeks 1 & 2

You must first complete Weeks 5 & 6 before viewing this Lesson

Exercise, Level 4, Weeks 1 & 2


  • Increase cardio workouts to 50 minutes
  • Increase weight lifting to 3 sets

Welcome to Level 4

Welcome back to Pain Free Lifestyle.

Congratulations for sticking with the program. If you have been following the program, then you should be in pretty good shape. You should be exercising consistently. Doing cardiovascular exercise 2 to 3 times per week, and weight lifting 2 to 3 times per week.

Play Exercise & Stretching Demonstrations

So let’s start to increase that.

Kicking Up Your Cardiovascular Routine

The first change that we are going to incorporate into Level 4 is that you are going to increase your cardio vascular workout from 45 minutes to 50 minutes.

You should be comfortable with cardio exercise. And should be comfortable with the 45 minute mark. It is time to increase the duration by 5 minutes.

Still stick with the changing intensities, so that each of the 3 cardio workouts are different. This changes the stress on your body and you will get more out of your cardio.

If you are not comfortable with increasing the duration by 5 minutes, then don’t.
Stick with the 45 minutes.

Don’t go too hard on yourself.

Don’t make yourself or those around you crazy, either. Exercise should help you to feel better, rather than making you or your family feel stressed out.

Stepping Up Your Strength Training

The second change we are going to implement for Level 4 is that you are going to increase your weight lifting sets from 2 sets per exercise, to 3 sets per exercise.

This will make you work harder, and will make you stronger.

You might not get much bigger, but you’ll notice a difference. You will start to feel better, have more energy, feel less pain, and your body will be able to endure more life. You’ll be able to walk more around a new city without suffering the next day.

Whatever it is that you enjoy doing, you’ll be able to do it more effectively and more efficiently. The stronger and looser your body is, the better you will feel.

Good luck with these new changes. As always, take your time implementing these new changes, trust your body. Don’t progress until you feel ready to.

Have a Pain Free Day.

Lesson tags: Exercise
Back to: Pain Free Lifestyle > Level 4
Website by