Scaling

It has come to my attention that there needs to be an article written on scaling and how/why we do it. Scaling is what we do when an exercise needs to be suited to our current fitness level. A simple example is when we do a push-up on our knees instead of in a full push-up position. If you can not do a proper (and safe) push-up, then you must "scale" down to a knee push-up.

This is beneficial for many reasons. First, it is an opportunity to get a full-range of motion instead of sloppy, half-hearted, crap reps. It is far better to work at an angle that you can manage and get the full-range. Why? Because you are working in a progression. Your muscles are going to respond to a "step ladder" approach much better than the "jumping from a cliff" norm.


That being said, don't feel that you are not going to get the same quality of workout by scaling down, on the contrary, you will be getting a more efficient training session. I recommend everyone reading this post to "scale" your sessions to an appropriate intensity. As long as you are working to the pinnacle of your ability, scaling can enrich your training better than just barely keeping up (or not keeping up at all.)

Oh, and remember that scaling can work the other way as well. If the training needs to be more challenging, then make it happen.

Common Examples
Exercise - Scaled down - Scaled up

1) Push up - knee push up - Elevated Push up
2) Squat - Chair squats - Squat Jumps
3) Lunge - Lunge Pulse - Lunge jumps
4) Pull ups - Jumping Pull ups to hold - Inverted pull ups
5) Dips - Bench dips - Still ring dips

Other Scaling Techniques/ 1RM
Scaling can also be applied to the reps and sets and the load of the workout. You can do more/less of an exercise per set or you can use more/less weight aka load( the most common version of scaling.)

For load scaling to be effective, i.e. still achieve results, you must know some important numbers. Your 1RM (one rep max), target and resting heart rate, and in some cases the current efficiency of your cardiovascular/ respiratory system. The number you are going to reference and improve on the most is your 1RM. If you know this number then you can work at different percentages to achieve different end products. Figure out your 1RM by taking an exercise and setting a weight you think you can do 5 times. Then go up in weight (increments of 5-10 lbs.) to the point where you can only do one or two of the prescribed exercise. This is or is very nearly your 1RM. Test it again later when you are fresh to make sure that it is the weight you can do only once for that exercise. Again, once you know this number, you are able to effectively scale your workouts to an appropriate load level anytime. (Remember, that if you are truly working hard, your 1RM will increase with time.)

Final Thoughts
I am writing this short article because I understand that this training can be daunting to the uninformed. In an effort to inform my people, I will continually write on the many aspects of effective training. In this particular essay, I hope that you come away with the knowledge that anyone, absolutely anyone can do this. As long as scaling is utilized, everyone who trains can achieve very fruitful results in a fun and motivating environment. No matter their age or fitness limitations. Time and time again I have seen people "make" it.

Leo