Welcome to February, Warriors! How are you doing? This is always an interesting time of year for those of us working in fitness centers and the like. Typically New Year’s motivation is still up, but the realities of meeting ambitious goals within the confines of real life are starting to set in. And I’d like to chat today about one small shift in mindset that might ease some of this pressure.
Many trainers and coaches use the word, “modification” to describe a less intense or complex version of an exercise. Push ups from the knees are a modification for the standard position. The problem comes with the connotation that this word conjures.
In the Exercise Culture that we live in, more intense and more difficult exercises are deemed “better.” And if I haven’t made it abundantly clear how I feel about those types of labels, please go and read this. This leads to the immediate rabbit hole of thoughts that one must be less than if they need to use a modification.
I have been guilty of using this phrase with clients and here on MMW. Just see any of my previously posted Yoga Modifications series. Fail on me and that is going to change now.
I have always maintained that movement is something that we should all be doing regularly. I have also always tried to approach that from a position of access and inclusion. Again, I make no secret that movement is one of the best things we can do for many Dimensions of Wellness.
I certainly don’t want anyone to feel “less than” for moving their body. And since words matter, I need to choose different ones. In official courses and training, we usually refer to exercise groups as progressions and regressions. Standard push ups would be a progression from the knees down position. There isn’t much issue (at least that I can currently see) with using progression. Who doesn’t want to feel like they have made progress?
Regression, though, is a stickier wicket. Nobody wants to feel like they have gone backwards. It is rough enough to see the evidence because weight needs to be dropped due to strength loss. Or a less intense version needs to be used because of unforeseen changes in mobility or stability.
Of course, regression is normal and will happen to everyone at some point or another. Illness or injury can knock you off your game and you won’t be able to come back at the same level. Life circumstances may mean you are off the training wagon for a period of time. Again, you aren’t coming back full force. Even if you somehow manage to avoid these, you’ll eventually experience the great equalizer: aging.
So, over the past few back-in-person semesters, I’ve been experimenting with a few other phrases with my students. Obviously, this isn’t peer-reviewed academic research, although… now that I say it, I wonder if I could get grant funding? Anyway, I have noticed a few things anecdotally.
When I use the phrase, “modifications,” students tend to force themselves to try the most difficult version that I present. Or to try and mimic my position perfectly. Not ideal, as every body is different and needs different things on different days. Not to mention for those in bodies that are differently abled or naturally move differently.
When I use either, “options,” “versions,” or “variations,” something much different happens. Even when the same three options are presented, if I haven’t used the M word, more of my students are likely to check in with themselves and use the version of the exercise or position that they feel the most confident in at that moment. It’s probably a small step from building confidence to creating a consistent habit, something else I fully support.
The other thing I tend to notice is that students will naturally self-select the version that they can both complete and yet still challenges them. Funnily enough, we have known this about distance runners for years. Runners will naturally self-select the most difficult pace that they can maintain (they run right below their individual lactate threshold if you want the fancy science terms).
Of course humans should be able to do that for all types of exercise and movement. So, my long term readers (waves) will notice a shift here on MMW. Instead of referring to “modifications,” I’ll be using the terms options, versions, or variations to describe differences in intensity or complexity for similar exercises. I would encourage you to make the same shift in your own mind as well.
Until next time, be well friends!
