Ever found yourself scrolling through endless fitness videos, or in a group fitness class, feeling a wee left out because the moves seem a bit out of reach? Or maybe you’re recovering from an injury and the usual routines are currently off-limits. Fitness is a journey that’s inclusive of all abilities, and with a few tweaks here and there, everyone can join in on the fun. This is something I pride myself in at The Transformation Station. Let’s break down some ways to change exercises for different abilities, not to be easier, but to be different.
1. Embrace the Art of Change
First things first, know that it’s totally okay to change up exercises. Can’t do a full squat due to knee problems? Try a seated version with a box. This change helps by reducing the pressure on your knees while still engaging your quads and glutes. Still not working with your knees? Turn it into a ‘good morning’! Although it may not be quad dominate necessarily, it offers a beneficial way to keep moving. The key is to find an alternative that works similar muscle groups without causing discomfort or harm.
2. Play with Pace and Intensity
Adjusting the pace and intensity of your workout can make a world of difference. If high-impact moves like jumping jacks are a no-go, switch to a low-impact version by stepping side to side instead of jumping. You’ll still get your heart rate up without the added stress on your joints. Slow and steady often wins the race, especially when it comes to tailoring workouts to your own pace. Like I always say.. this isn’t to make it easier, it’s to make it different.
3. Use Props and Equipment
Props and equipment are fantastic tools for making exercises more accessible. Resistance bands, for example, are great for adding strength training to your routine without the need for heavy weights. They’re also super versatile, allowing for a range of motions suited to various people. Using props like boxes, or walls, for balance during standing exercises or balls for core workouts can also offer stability and support.
4. Listen to Your Body
This might sound like a broken record, but tuning into your body’s signals is absolutely key. If an exercise causes pain (beyond the typical muscle burn), it’s time to pull back and reassess. There’s no shame in changing a move or even taking a break. Your body’s feedback is your most valuable guide in adjusting exercises to suit your needs. Everyone is different, and what works for one may not be the more beneficial for the next person and that is okay. We always find a way to make it work.
5. Consult the Pros
A certified trainer or physical therapist can offer personalized modifications that cater specifically to your body’s needs. They can help design a routine that’s not only safe but also effective in reaching your fitness goals.
As a certified trainer, who has experience with adjusting the sails of exercise/movements in my own life, as well as working with clients for over 14 years with similar experiences- Showing people what they CAN do, working with their body to achieve the same great workout that the next person can have too, is my ultimate favourite thing. A lot of members have said how much they enjoy my quick adaptations without hesitation.. the swiftness of it genuinely comes from a place of experience. When I say I understand what it feels like, to not to be able to walk for 5 minutes or to be able to get up from the ground, I understand. Lack of mobility is a large part of my fitness story, and a reason why I started exercising in the first place. Because of this, this is why I created The Transformation Station, to have a place where I would have felt comfortable and excited to go to when I was starting out my journey, and to have a fun place to learn, grow, and excel.
Fitness is a personal journey, not a one-size-fits-all path. It’s about moving your body in ways that feel good and beneficial to you. With a little creativity and willingness to adapt, fitness can be accessible and enjoyable for people of all different ways to move. So, whether you’re just starting out, navigating physical challenges, or looking for ways to switch up your routine, there’s always room to adjust and make fitness work for you. Here’s to a more inclusive, adaptable approach to staying active!
-Christina
Crunch + Brunch 