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While exercising at home is convenient and cost-effective, doing it without the necessary guidance—especially if you’re starting a workout for the first time—might lead to an increased risk of injury.

Cordelia W. Carter, MD, clinical associate professor in the and director of the Center for Women’s Sports Health, speaks to POPSUGAR about the measures people can take at home to prevent injury. She encourages people to start off with the support of a certified personal trainer, or at least to find creditable resources online.

“The key to remaining injury-free is variety,” says Dr. Carter. “You may get super into your new workout, but if you do it every day, you’re going to end up with muscle imbalances and an overuse injury.”

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