Modifications: Starting Slow, Leveling Down

Disclaimer: I’m Maggie, the Administrative and Membership Staff Member at Forward Fitness. I lovingly write this blog from the perspective of a member. I am not a fitness professional.

 Wrestling with injuries is frustrating. Whether they are new or chronic, it’s a blow to your motivation. You know you can perform better, you know you can lift more, or have better flexibility, but your body is saying “NO ma’am, not gonna happen today!”

I’ve had the same SI joint issue since I was a teenager and “threw my back out” for the first time. It took 10+ years and several injuries for a doctor to finally diagnose the source of the pain correctly. Now that I know the problem, and can clearly picture the anatomy of where my pain originates, I can pay more attention to my movement, protect that area, and be better in tune with when it’s weak and more susceptible to injury. Because of this, and other limiting factors, I have several modifications that I rely on during workouts:

Here I am saying hi to our new Darth VaderBell.

  • I do my burpees with a medium box.
  • I raise my deadlift off the ground with an extra riser so I don’t have to hinge as low to start the movement.
  •  I lower my kettlebell swing weight if I’m not feeling 100%. I level down to hinge sometimes.
  • I do Spiderman from tabletop position because any jerky lower back movement is an easy way I can “tweak” myself.
  • I put something under my heels if we’re doing lots of squats.

And there’s NO SHAME in it! I learned all these tricks from our trainers in the last 2 years of being a client here. If I didn’t do these mods myself, one of them would notice something was off and attend to making sure I’m getting the most out of the workout by accommodating my specific needs.  They correct our form or give us an alternate exercise or variant of the move because they know our limits and what’s going to be most valuable to our performance.

The same feeling of frustration can happen when you’re new, or an exercise is new. It can feel uncomfortable when you’re leveled down, like you’re being singled out.  You could be super fit already, or brand new to the gym scene, and it still takes time to get the basic moves right so you can compound on them.

Sitting at the front desk recently, I was looking at a packed fit camp of all different ages and fitness and experience levels, and realized we’ve never had any sort of emergency or serious injury in this gym. I think that speaks a lot to the attention our trainers give EACH AND EVERY ONE OF US as we progress through different stages of capability, injury or limitation. They are always there to slow us down, suggest a modification, and conversely encourage us to challenge ourselves by advancing a level.

I’ve learned that being new at a certain movement, or suddenly needing to take a step back is nothing to be ashamed of. It’s more important to do it right, to do it productively than to do it quickly or with too much weight! I like the feeling of confidence I get starting every fit camp or semi-private session, knowing that I don’t have to overdo it or risk hurting myself to be a fully present participant in my workout!

Tagged , , , , , . Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *