Modify exercises for success

Hey there, time traveller!
This article was published 19/11/2018 (2595 days ago), so information in it may no longer be current.

So you got brave and decided to try a new class at the gym, or you saw a new exercise in a YouTube video.

The trouble is, you’re not sure your body can handle it because you simply don’t have the strength, balance or range of motion to perform it. Do you try it and risk injury?

Why not tap into one of your greatest tools for success — modification  — instead?
Here are a few examples of how you can modify your movements when trying new things:

• Reduce impact on your joints — If you have issues with your joints, the last thing you want to do is put unnecessary stress on them. A jumping jack looks like a simple exercise but it can hurt sensitive joints. To modify, one thing you can do is step side-to-side at a quick pace while raising your arms above your head, or just to shoulder height.

• Reduce the range of motion — Proper form is more important than reaching an ideal position. For example, a proper squat for most people has your knees bent at 90 degrees, hinging at the hip while maintaining a neutral spine. However, when we lack flexibility, we round our backs and hunch forward, defeating the purpose of the exercise. So instead of aiming for 90 degrees, drop as low into your squat as possible while maintaining proper form.

• Change the angle of an exercise — Sometimes a new angle can make all the difference. Look at pushups, for instance. You can do them standing up by leaning on a wall, by leaning on an exercise ball, or you can do them from your knees instead of from your toes. You’ll still get the benefits of the exercise without frustrating yourself or flopping to the floor in defeat.

• Use an aid — Balance and stability can be a challenge at any age. Try using a wall to get the stability you need to grow confidence in your movement. For example, you want to do a lunge but each time you drop your knee, you wobble. Try the exercise beside a wall and place one hand on it for balance.

Because you’re still completing your exercises with proper form, you will eventually build the strength, balance and range of motion to perform them without modification. And remember, modifications work both ways. It’s okay to start simple and change the movement up with time to make it more challenging.