How To Progress Your Exercise - Gradually!
PROGRESSING YOUR EXERCISE
You would have heard me mention in my videos (and writing) about the importance of progressing exercises gradually.
If you stick to exercise, you ARE going to make improvements. You’ll find yourself becoming stronger, balancing better and moving better, amongst other things. It will all will start becoming easier.
This is when you want to make the exercises a little more challenging so you continue to make improvements.
Now any exercise is great! If you’re overwhelmed by it all. Keep it simple. Some exercise is better than nothing.
But once you start getting on top of it all, you’re staying consistent, and it’s all making sense, now is the time to progress the exercises.
Here are some common methods to progress your exercises:
Increase repetitions or sets
As you become stronger, you can increase the number of repetitions (reps) or sets you perform for each exercise. For example, if you were doing 5 reps of an exercise, you can aim to increase it to 10 or 12 reps. Similarly, you can add an extra set to your workout routine. If you’re only able to do 1 set, progress to 2 and then 3.
Increase resistance or weight:
If you're performing strength training exercises, gradually increase the amount of weight or resistance you're using.
This could involve using heavier dumbbells, resistance bands with higher tension, or adding weight plates to a barbell.
To purchase the resistance band I recommend, click HERE:For more on Strength training, read my in-depth guide HERE:
Modify the exercise position:
Altering the position or form of an exercise can add difficulty. For example, if you're doing push-ups, progressing from performing them on a wall or bench or on your knees to performing full push-ups on your toes is a way to advance the exercise. I explain this about pushups in this video HERE, and this article HERE.
I also explain how to do this with balancing on one leg HERE.
Change the exercise tempo:
By manipulating the speed at which you perform your exercises, you can make it more challenging.
Slowing down the movement, particularly during the eccentric (muscle lengthening) phase, increases time under tension and can lead to greater strength gains.
In these videos, we work out at a slower tempo.
For walking, you can increase your speed.
Increase range of motion:
Gradually working towards a greater range of motion in exercises can increase the difficulty. For instance, in a squat, you can aim to squat deeper after starting with a partial squat.
How to perform the PARTIAL SQUAT.
How to perform a DEEPER SQUAT.
Incorporate unilateral exercises:
Instead of using both limbs simultaneously, you can progress to unilateral exercises that work one side of the body at a time. This requires greater stability and strength control.
Here is a video we do SINGLE-LEG STRENGTHENING.
Introduce instability:
Using unstable surfaces, such as a balance board or standing on a cushion, when doing the balance exercises.
We do this with different surfaces (such as a cushion) in many of the BALANCE VIDEOS. Click HERE for Balance Videos.
Remember to progress GRADUALLY and listen to your body.
It's important to find the right level of challenge without sacrificing proper technique of the exercise and risking injury.
If you're unsure about progressing exercises safely, it's always a good idea to consult with a Physiotherapist or qualified fitness professional.
