What happens when you show up to work out, and the workout on the whiteboard is beyond your fitness level? Maybe the weight (the load) is too heavy. Or perhaps there’s a movement that an old injury keeps you from doing today. For whatever reason, if you can’t do a workout as “Rx’d” or as prescribed, you can scale!
What is Scaling?
Scaling is making modifications to a workout of the day to align with your fitness level, experience, and skills. Scaling is not cheating, and it doesn’t give you any less of a workout.
When it comes to scaling, you can scale three main ways: load, reps/rounds, or movements.
1. Load – scale by adjusting the weight lifted throughout the workout, most likely lifting less weight than prescribed.
2. Reps/Rounds – modify the number of reps within a round or the total number of rounds to suit your current fitness level.
3. Movements – replace any skill or movement that’s not within your current scope or comfort level
How to Scale
Keep in mind that there isn’t one way or “right” way to scale a workout. Ultimately, scaling comes down to your personal fitness level, skill level, and goals. With that being said, here are a few tips to help you properly scale a workout:
Maintain the intention of the workout.
Some workouts are focused more on strength—others on endurance, or skill, or another element of fitness. Try to maintain that intention in how you scale. For example, if the purpose of a workout is to focus on and develop strength, reduce the load without making it too easy. If the workout includes 95-pound thrusters, which is too heavy for you, go with a weight that’s still heavy but manageable. Scale while maintaining the training stimulus programmed for the workout.
As you scale a workout, make your adjustments so that they’re suited to your level of experience. But also make sure that you’re challenging yourself. Remember, you’re there to get in a quality workout. Don’t be afraid to try a load you’ve never done before. See what happens when you challenge yourself. You can always make adjustments to how you scale in the future.
Do what’s best for you.
Try not to compare how you scale a workout to other people in your class. Think about what’s best for you and your workout and stick to it. Don’t scale based on those around you. Scale smart and with confidence.
To learn more about the programs we’re currently offering at CrossFit Soul in Miami, contact us today.