I want to talk about modifying a training program to fit your needs and any limitations you might be dealing with.
Starting a new program can be exciting. When we get a professionally written program, it is common to think that we must complete it verbatim or else. There is a hint of truth to that -- but no quality program is 100% set in stone.
Do not be intimidated by a new program. Instead of thinking "I cannot do this," think "How can I make this work for me?"
We all need to listen to our bodies each day. Sleep quality, stress levels, energy levels, non-exercise activity, and nutrition intake can all affect how our workouts go and how well we recover from them.
Ways to Modify Your Program:
1. Exercise Selection
Every exercise has regressions and progressions that decrease or increase difficulty. If an exercise hurts, do a regression or swap it for something completely different that feels better for your body right now.
2. Volume
You can modify the number of sets and reps, load, rest, and frequency. If a program calls for three sets of each exercise but you are just getting started, drop to two sets the first week. Once you are past the point of feeling sore after every workout, bump up the sets.
3. Program Structure
If you are crunched for time or have low energy, it is perfectly fine to adjust the day's workout. Maybe all you have time for is the warm-up or some mobility moves. A partial workout done is better than a full workout skipped.
When warranted, do not be afraid to modify your training program. Adjusting our mindset and expectations, along with our program, is part of making progress.
Make it an amazing day! -- Sara