9.6 Exercise Modifications
Within this chapter, six basic exercises were described and discussed with the intent to serve as a practical guide. While some modification examples were given relative to the six basic exercises covered, this section will provide a further understanding of why exercises may need to be modified and how to do so.
There are many reasons why an exercise may need to be modified, and recognizing these needs is crucial to safe and effective physical activity. Individuals come into exercise with a wide range of abilities, fitness levels, injuries, health conditions, goals, and resources. Modifications can help accommodate temporary and long-term factors that may impact an individual’s ability to function within or perform a physical movement.
Short- vs Long-term Modifications
Modifications can help accommodate short-term conditions or circumstances such as muscle soreness from a previous workout or exercise; fatigue from overactivity, inadequate fuelling, health conditions or dehydration; or recovery from an injury, either recent or accommodating a healed injury. Modifications can also help with long-term conditions or circumstances such as joint limitations that restrict ROM or lead to pain or discomfort; balance challenges, which could increase fall risk; or chronic conditions that impact body systems such as skeletal muscle or metabolism.
Bust a Myth – Modifications Make Exercise Easier
Modifications are deviations from an exercise’s basic form or starting point that are sometimes viewed as a weakness or doing something ‘less than’. However, this view of modifications is inaccurate. Modifying an exercise is a smart, individualized approach that allows someone to move within their body’s bounds, reducing the risk of injury and contributing to a healthier lifestyle. Everybody is built slightly different and therefore may require different exercises to match an individual’s current stretch, mobility and coordination, and achieve an effective workout.
Consider these two individuals wanting to improve their leg strength…
Sean is a hockey player in his off-season, and he would like to focus on strengthening his legs. He chooses a front squat with a weighted barbell to emphasize his quadriceps muscles. Because Sean wants to increase strength, he typically completes 3-4 sets or six repetitions of a moderate to heavy weight.
Terra is recovering from a knee injury and would like to return to her hiking group. She chooses a body weight squat over a bench to focus on joint ROM and equal weight distribution between her legs. Because she wants to return to her hiking group, which typically goes on 2-3 hour hikes, she decides to focus on endurance by completing 3-4 sets of 15-20 repetitions. Additionally, to increase her inner knee stability, Terra squeezes a small ball between her knees during the up- and downward phases of the squat.
Both individuals see improvement in their abilities and progress toward their goals. Without the modifications (e.g., changes in weight, ROM, repetitions, additional equipment, etc.), each individual would have been unable to achieve their goal.
Activity: Fourteen Ways to Modify an Exercise
Read each modification and click on the card to see an example of how it can be implemented during exercise.
Text Description
Weight: Increase or decrease the weight being pulled or pushed.
Example: Increase the weight of dumbbells when three sets of 10 shoulder presses start to feel easier.
Resistance: Change the amount of resistance to make the exercise more or less challenging.
Example: Use a Heavier resistance band for glute bridges to increase difficulty, or remove a band to decrease it.
ROM: Adjust how far a joint moves during an exercise.
Example: Perform a half squat instead of a full squat if there is knee pain or limited mobility.
Time Elapsed: Modify the duration of effort or work, specifically in timed intervals or isometric holds.
Example: Hold a plank for 20 seconds instead of 30 if attempting to build up endurance and or manage muscle fatigue.
Contact Points: Change how many parts of the body are touching the supporting surface to alter stability.
Example: A basic plank (hands and feet touching the ground) can be modified by allowing the knee to act as a third contact point or removing a foot to remove a contact point.
Body Positioning: Shift the orientation of the body to reduce or increase the load
Example: A seated lateral shoulder raise is an alternative to a standing version.
Equipment: Switch or add equipment to change load, stability, or focus.
Example: Swap dumbbells for resistance bands during a bicep curl for a different resistance feel.
Number of Repetitions or Sets: Change how many times the exercise is performed to adjust the volume of work.
Example: Perform two sets of 8 lunges instead of 3 sets of 12 repetitions to reduce total workload.
Speed or Tempo: Slow down or speed up the movement to affect intensity, control or focus.
Example: Sit up and down slowly (3 seconds up; 3 seconds down) to emphasize muscular control during a sit-up.
Use of Support or Aid: Incorporate external support to assist with balance, control and posture.
Example: Use a chair or strap during squats to improve stability and confidence during movement.
Impact on the Body: Modify whether the movement is high or low impact to suit joint health and comfort level.
Example: Swap jumping jacks for body weight sumo squats with an arm lift or run on a treadmill, as opposed to a concrete sidewalk.
Amount of Rest: Change the length or rest between sets and exercises to manage recovery or increase challenge.
Example: Rest for 60 seconds instead of 30 between sets to allow better recovery during strength training.
The Movement Pattern or Starting Position: Simplify or alter a movement path or where it begins to meet individual needs.
Example: Perform a wall push-up instead of a floor push-up to reduce load and improve form.
Intended Goal: Modify the exercise to better match the purpose (e.g., strength balance, endurance, etc.)
Example: Use lighter weights and higher reps to target muscular endurance instead of strength.
As stated previously, everybody is different. Even when people share the same goal, whether it’s building strength, improving balance or increasing mobility, the path they take to get there may look completely different from someone else. Exercise modifications are not a sign of limitation, but a powerful way to tailor movement to meet individual needs, abilities, and preferences. By honouring your body and adjusting exercises as needed, you can move safely, confidently, and effectively toward your personal goals. There is no one-size-fits-all approach to fitness, and modifications are what make progress possible.
