You have some misconceptions about exercise. (Though it is true that improperly done exercises can injure you.) Since this is a rationality forum and not really the place for such a discussion, I will just point you and anyone else interested towards the /fit/ FAQ: http://www.liamrosen.com/fitness.html
"A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects." -- Robert A. Heinlein, Time Enough for Love
This post is a followup to Leveling IRL. Thanks to SarahC, taryneast, Benquo, AdeleneDawner and MixedNuts, we have an outline of level 1. At this point I feel it's more productive to post it as-is than discuss it further:
The list has some glaring omissions, like math or chess, because I don't yet know of a crisp enough way to test those skills. Ideas are welcome! Also it seems very likely that some items on the list are wildly miscalibrated, some of them will turn out to be too hard for a beginner, and others will be too easy for anyone with a pulse. I'll be happy to hear about such miscalibrated requirements from the people who achieved them or at least tried :-)
And here's what I think the rules should look like:
Personally, I'm going to try to make the level, but already know that some tasks will be difficult. I hope it's the same way for you.