Ever looked at a workout and thought, “There’s no way I’m doing all of that”?
Maybe the weights look heavy. Maybe there are more rounds than you have time for. Or maybe you’re usually up for the challenge, but today you’re feeling drained before you even start.
I know I can write some pretty tough workouts. But here’s what I want you to know: you don’t have to do every workout exactly as written.
At The Get Better Project, we offer different workout levels because people come in with different abilities, equipment, and experience. And even the same person can need a different challenge from one day to the next.
If a workout looks too hard, let’s figure out how to make it work for you.
How to Scale a Workout to Fit Your Day
Scaling a workout means adjusting the challenge to match your current ability and what you can handle that day. Depending on the workout, that might mean:
- Choosing a lower workout level.
- Using less weight.
- Doing fewer rounds or repetitions.
- Shortening the workout.
- Choosing a simpler version of a movement.
You don’t need to change everything. Sometimes one adjustment is enough.
For example, if you’re comfortable with the movements but the weight would have you struggling through every rep, lower the weight. Give yourself a challenge you can move well through.
If you only have time for three rounds, do three rounds and make them count. You can still follow the plan and get a workout in without completing the longest version.
And if you look at your usual level and realize it’s more than you have in you today, choose a lower one. That’s one reason those levels are there!
Your Workout Level Can Change
Let’s say you usually do Level 4 or 5 workouts. You’ve had a busy week, slept poorly, and have a small window to train.
You can choose Level 1 that day.
You don’t have to earn permission to adjust, and choosing a lower level doesn’t erase the work you’ve already put in. It’s a decision about today’s workout.
Then, when you feel good and have the time, hit those Level 4s and 5s like you’re capable of.
Crush it!
Listen to Your Body—and Be Honest With Yourself
There’s a balance here.
I want you to adjust when you need to. I also want you to avoid getting trapped into doing less every time something looks challenging.
Before you scale a workout, ask yourself: What actually needs adjusting today?
Is the weight beyond what you can move well? Are you short on time? Are you unusually tired? Or does the workout just look like it’s going to be hard?
Those answers help you choose your next step. A time limit might mean fewer rounds. A movement you haven’t learned yet might need a simpler variation. A challenging workout on a day you feel great might be your opportunity to push.
Sometimes you won’t know how ready you feel until you warm up. Give yourself that chance, then decide what fits.
If you’re unsure how to adjust a GBP workout, ask me. Helping you make those decisions is part of coaching.
Become Someone Who Works Out Consistently
At the core of this, what I want for you—and all of us, really—is to identify as someone who works out.
Someone who makes time for training, learns what they’re capable of, and knows how to adjust when life throws something at them.
That identity gets built through the decisions you make over and over.
You have twenty minutes, so you do the shorter workout. You’re ready for a bigger challenge, so you push yourself. You need a lighter day, so you choose one and keep moving forward with your plan.
An adjusted workout still counts. Stack that consistency!
Try the Get Better Project for Two Free Weeks
If you’ve been looking at our workouts and wondering whether you’re fit enough to join, you can start at a level that fits you now.
Inside The Get Better Project, you’ll find workouts with different levels and coaching to help you figure out the right adjustments. You can build from where you are and take on more as you’re ready.
Try two free weeks and see how the workouts fit into your life. And if something looks too hard, reach out. We’ll figure it out together.
Cheers!
Joe
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