Ways to Modify an Exercise

Ways to Modify an Exercise
We believe our programs are well designed. They will be able to help many people. But, there is no thing such as a perfect program which is universally correct for every person. Even though our bodies are created the same, i.e. muscles, bones, and nerves, we all vary. Maybe we are of similar height and weight but our daily activities, hobbies, and occupational requirements are different. Modifications may be needed to your program to ensure proper exercise execution and injury prevention. Modifications are completely okay. Ways to modify an exercise are:
1. Lower the weight or intensity
2. Decrease the range of motion you are performing the exercise through
3. Add more points of stability
4. Move the weight closer to your body

Ultimately, you need to assess if the exercise needs to be modified. If it is challenging, that’s okay. If you’re sacrificing form to complete the exercise, modification is indicated. Different ways to investigate if modification is needed are:
1. Ask your training partner for feedback - verbal, visual, physical, etc.
2. If you don’t have a training partner, have a friend or family member take a picture or video for you to assess your performance of the movement.

Here are some other exercise modifications which you might need:
1. Use a dumbbell versus a kettlebell
2. Use a band instead of a cable
3. If you can’t perform a push-up or triceps walk up from the floor, use an ottoman, chair, or countertop.
4. If it hurts to kneel, perform the exercise standing with your feet staggered.