how to scale workouts

a definitive guide to modifying

When trying to scale or modify a Tactic Fitness workout, the goal should be to preserve the movement patterns, the intended stimulus, and the time domain as much as possible. We don’t expect everyone to be able to do each workout as it is written. Depending on your current fitness level as well as background and available equipment, you may need to scale or modify the workout to best suit you. While we do offer some scaling and modification information, you may fall somewhere in between! For some of us the scaled recommendations may be too easy but the full version is just a little out of reach. Or perhaps you are dealing with a small injury that is limiting what you are able to do. Below is a quick guideline to help you scale and modify to get the most out of your workout.

Step 1: Read the coaching notes and watch the daily coaching video. We will include information about the intention, purpose, target, and feeling of the workout which can help inform further modifications.

Step 2: Do a self assessment. Read through the workout and ask yourself: Can I do each movement? Can I do each movement with the suggested loading? Can I do the workout within the suggested timeframe (if applicable)? If you answered no to any of the questions then adjust the workout accordingly.

Can’t do the movement? Check out the suggested scaled version or movement substitution for equipment limitations. Can’t do each movement with the suggested loading? Take a look at our RPE (Rate of Perceived Effort) rating and pick a load that matches the RPE. Can’t do the workout within the suggested timeframe? Reduce the loading and/or reduce the total number of repetitions.

Some of the most common ways to modify a workout are to adjust the load, change the number of reps, add a tempo to the movement, modify to an easier movement, or reduce the intensity (RPE) of a movement or interval.

If you are unsure, the Facebook Group is a great place to ask for clarification or look to other members for guidance and best practices!