Overcoming Exercise Limitations: Modifications and Substitutions
We’ve all been there. You want to start exercising, but whether it’s due to lack of strength, an old injury, range of motion limitations, or a medical condition, you come across an exercise you can’t quite do (yet). Before diving in, remember: always consult with your doctor before starting any new workout routine.
The good news? When you encounter such challenges, there are often solutions! By implementing modifications or substituting exercises that target the same muscles, you can build the strength and mobility needed to eventually perform full range of motion exercises. Let’s explore some common exercises and how to modify them effectively.
Lunges
Lunges can be tough on the knees, tricky for balance, and challenging overall. Here are some helpful modifications and substitutions:
Step-ups or Step-downs: Use your stairs to build strength and confidence.
Support with a Chair or Wall: Hold onto a sturdy surface for stability as you lower and rise.
Smaller Range of Motion: Reduce the depth of your lunge until you build strength and mobility.
Squats
Squats can feel awkward at first, with balance, posture, and ankle mobility often posing challenges. Try these tips:
Chair Squats: Stand in front of a chair and perform the movement as if you’re sitting down. Once your bottom touches the seat, stand back up.
Use a Support: Hold a wall or chair for balance.
Elevate Your Heels: Place a yoga block or large book under your heels to assist with ankle mobility until you can perform a full squat.
Push-Ups
Push-ups are versatile and can be modified to suit your current strength level. Here are some variations:
Knee Push-Ups: Perform the push-up while keeping your knees on the ground for added support.
Elevated Push-Ups: Use a wall, countertop, chair, or bench to make the movement more manageable.
If you are doing my Kickstart Program, you may have seen the push up variations video. Below is an example.
Core-Focused Floor Exercises
Crunches are a popular core exercise, but not everyone can get on the floor to do them. Try this seated alternative:
Chair Marches: Sit with a straight posture, brace your core, and raise one leg at a time as high as possible.
Add a Crossbody Element: Reach your opposite elbow toward your knee for extra engagement.
Cardio
Cardio strengthens your cardiovascular system, but running or jogging isn’t the only option. Here are some alternatives:
Brisk Walking: A power walk is a great way to get your heart rate up.
Jogging or Marching in Place: Gentle on the joints and easy to do at home.
Modified Jumping Jacks: Perform half-jacks by moving one leg and arm at a time without jumping, or step briskly side to side.
Embrace Your Fitness Journey
As you can see, encountering an exercise you can’t safely complete doesn’t mean you can’t work out! Modifications and substitutions are valuable tools to keep you moving forward. If you’re unsure where to start, book a free consultation with me. Together, we’ll discuss your goals, challenges, and create a personalized plan for your fitness journey.
Remember: Progress takes time, and every step—no matter how small—is a step toward your stronger, healthier self.