An exercise regression is a modification of an exercise to make it easier or less demanding. It’s essentially the opposite of an exercise progression, which aims to increase difficulty. This practice is important for several reasons:
Benefits of Exercise Regression:
Improve form: By simplifying the movement, it allows you to focus on proper technique and avoid bad form that could lead to injury.
Recover from injury: If you’re recovering from an injury or dealing with limitations, regressions can help you stay active and maintain fitness while protecting your body.
Build strength and confidence: Starting with easier variations helps beginners build foundational strength and confidence before progressing to more challenging exercises.
Accommodate limitations: Regressions can be tailored to individuals with different fitness levels, age-related limitations, or physical disabilities.
Reduce pain: If an exercise causes pain, regressing it can help identify the source of the pain and allow you to exercise pain-free.
Maintain motivation: By allowing you to participate in workouts even when you can’t handle the full difficulty, regressions help prevent stagnation and keep you motivated.
How to Regress an Exercise:
There are several ways to make an exercise easier:
Reduce weight or resistance: Use lighter weights, bodyweight, resistance bands with less tension, etc.
Decrease repetitions or sets: Perform fewer repetitions or sets of the exercise.
Shorten the range of motion: Don’t go as deep into the movement or complete a smaller portion of it.
Slow down the tempo: Move more slowly through the exercise, allowing more control and focus on form.
Modify the body position: Use support like walls, chairs, or benches, or kneel instead of standing.
Change the equipment: Use lighter dumbbells, bands, or other variations of the same exercise.
Remember, it’s always best to consult a healthcare professional or certified trainer before starting an exercise program, especially if you have any injuries or limitations. They can help you find appropriate regressions and ensure you’re exercising safely and effectively.
