Is This Exercise Too Hard for You?
Don’t give up—back up and build up.
Have you ever tried an exercise and thought,
“There is NO WAY my body can do this!”
Maybe you felt awkward and clumsy.
You couldn’t get the technique right.
Or you pushed through anyway—only to end up incredibly sore or even hurt.
It’s easy to assume the problem must be you.
😥 I’m too weak.
😥 Too old.
😥 Too out of shape.
But trust me…that’s usually NOT the problem!
The exercise may simply have been too much, too soon.
Strength isn’t built by jumping straight to the hardest version of an exercise.
It’s built through PROGRESSION—
👉 starting with what your body can successfully do today, then gradually adding challenge as you get stronger.
The goal isn’t to prove how strong you are today.
It’s to build toward what you want to do tomorrow.
JUST ONE THING
Some of the best exercises are also the ones you need to earn your way into.
Your JUST ONE THING to Begin Strength Training
Follow an Intentional Progression Plan
Let’s use lunges as an example.
Lunges are one of the best lower-body exercises—for good reason.
✨ They strengthen your legs and glutes while mimicking movements you use in everyday life,
from climbing stairs to getting up from the floor.
But lunges are also surprisingly advanced!
They require strength, balance, coordination, mobility, and stability all at once.
So if lunges feel too hard, awkward, or uncomfortable, don’t force them.
👉 Back up and build up.
Start with simpler movements like sit-to-stands, squats, supported split squats, or shallow lunges.
Master each step before progressing to the next.
Your body doesn’t need to be thrown into the deep end to get stronger.
Challenge it just beyond where it is today—and build from there.
Check out this video below 👇 for a step-by-step build up to lunges.
Progression to Lunges
- Phase 1 - Squats: Build your leg strength and learn the basic movement pattern.
- Phase 2 - Staggered Squats: Your back heel naturally lifts, and this is a perfect alternative if your toes don’t like being bent.
- Phase 3 - Split Squats: Here your legs do more of the work while your body learns to stabilize.
- Phase 4 - Reverse Lunge: Plant front leg and step back to begin feeling motion of lunge.
- Phase 5 - Forward Lunge: Your legs are now ready for the added challenge of a true forward lunge.
Extra Tip: Build up to being able to do three sets of 10 reps with good form and no pain at each phase, before moving onto the next step in the progression.
Did You Know...
- Progression helps prevent injury. Gradually increasing difficulty gives your muscles, tendons, ligaments, and connective tissues time to adapt.
- Every exercise has a dial. Progress or regress a movement to match what your body can handle today—rather than skipping it altogether.
- Build your push-up: Hands on the Wall → Countertop → Chair/Stair → Floor. Master each level before moving on. The strengthening progression in this video is super helpful, too! Push-up Progression Video
Until next week... Be strong💪
