Scaling your workouts for long term success!

You see the workout on the board and think I got this until…… maybe 30 seconds to a minute into the workout you quickly realise that you have bitten off more than you can chew!!!

The concept of scaling a movement or workout appropriately is something we take into account each and every day but not normally the way most people think.

Here are some elements to consider when chatting to your coaches regarding your scaling options.

Why you should scale?

Safety.  Some people will try to complete a workout even though the load or rep scheme may be too heavy for their current ability level. Doing this can lead to major injuries.

Ability level.  If you are new to training then your ability level will need to be taken into account for certain exercises which may need to be adjusted

Movement Quality. “Practice does not make perfect. Only perfect practice makes perfect” – Vince Lombardi

When to scale?

At any stage of the workout we as coaches will help you to adjust your workout options if something is not going too well and it is putting you at risk. That said before the workout when we are explaining at the whiteboard is a great time to clarify certain movement standards and also check in with us regarding your direction in this particular workout.

How to scale appropriately?

There are lots of ways to be honest. You can scale the weight, number of reps, and time domain on certain workouts but also the movements themselves can and should be adjusted so that the quality of the movement and a constant emphasis in FULL RANGE OF MOTION can be achieved.

When to scale up?

If you are progressing through workouts at a good rate and you are feeling like you need a bit of a challenge then scaling either weight or movement up could be a great option to keep your progress going.

Depending on the workout though scaling the reps up may not always be the best option as with each workout during planning we as coaches try to maintain a certain type of stimulus e.g. Long endurance workout or short and heavy workout so if there are many more reps added it may change the intended stimulus which can be a problem.

Scaling Examples:                               50 Kb Swings in a workout.

Option 1: Change the weight either up or down depending on proficiency

Option 2: Change the rep scheme to 25 reps if not very confident with that volume or adjust up to 75 if very strong at same weight that can be achieved within set time cap with good form

Option 3: Change the movement to KB Deadlifts instead of swings if person is new to training and adjust the reps downwards to possibly 25 or 30 reps to maintain stimulus without major emphasis on time cap.


Coach Padraic