Fit Tip of the Week – What Is Progression

What Is Progression?

By: Gina Morgan, PNF Coach

“Progression” is a term that is often misunderstood in the fitness world, with many people believing that the only way to progress is to pick up more weight. This way of thinking can lead to fitness plateaus, injury, or just burnout from doing the same exact thing week in and week out.

First and foremost, form must be perfected before a person progresses to loading a lift. Only after a lift is performed correctly for a number of reps and sets, can the lift be progressed. When first starting out, a good game plan would be to increase weight for a set number of reps, but as one becomes a more seasoned lifter, progressions may not be as straightforward.

There are a lot of ways to create a progression for an exercise that aren’t just adding weight to the bar. Increasing range of motion, playing with the tempo, using pauses within the lift, or simply honing in on perfecting form are just a few ways to increase the difficulty of an exercise.

One example I like to use as an example is a ‘simple’ exercise, the low plank hold. Some people are quick to throw a weight on their back or insist they could hold the plank for a longer period of time. However, if they instead dial in on form and work on creating tension through their whole body they sometimes realize that a refresher on cues is all they needed to make the exercise more effective.

To wrap up this week’s fit tip, it’s important to not always have the mind set of “go big or go home” when it comes to exercise. We must acknowledge that there is no finish line in fitness so sometimes we have to get creative in order to shock our bodies!

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