Scaling… the Secret Sauce to Progress
When looking at the workout for the day, whether it’s a strength piece or a conditioning piece, the goal is always to preserve three things: Movement Pattern, Range of Motion, and Stimulus. If we can keep these intact, the workout still does its job no matter what modifications we make.
Movement Pattern
The “WHAT” we are doing. Are we squatting, pushing, pulling, or hinging? For example, in a front squat, we want a squatting motion with an upright posture and the quads doing most of the work. Maybe you can’t hold the proper front rack position yet, no biggy, we can use dumbbells, or a goblet position because the goal is still to train the same pattern, not to fight the mobility limitations so much that the movement breaks down. Scaling here isn’t making the movement easier, it’s making sure we’re training the same motion.
Range of Motion (ROM).
The full length of the movement. Squatting below parallel, locking out a press overhead, standing tall at the top of a deadlift these pieces are what create balanced strength and help prevent injury. If pain, mobility, or fatigue prevents someone from hitting the intended ROM, scaling allows us to maintain that full movement integrity. Better to squat to a box with perfect form and full depth than to do half-reps that reinforce bad habits. Range of Motion is one of the biggest drivers of strength and mobility gains so hey let’s prioritize it.
Stimulus.
The feel of the workout. Should it be heavy and slow? Light and fast? Short bursts with rest, or one long sustained effort? Coaches say things like “aim to do sets of 8-10” or “only rest 10-15 seconds at a time” giving you clues to the intended stimulus. If the weight is too heavy or the movement too advanced and you go from moving with pace to standing around for 45 seconds…we’ve lost the stimulus. At that point, the workout has become something totally different than intended.
This is where scaling becomes a superpower. Scaling is not about doing “less.” It’s about choosing the correct variation that allows you to move well, move fully, and move with the intended effect. The people who progress the fastest are the ones who scale often. They build mechanics, consistency, and confidence. As those things grow, intensity increases over time. Those who never scale often get stuck: plateaus, nagging pain, frustration, or the classic “I’m wrecked for three days and can’t train again.”
In short, scaling is not a back-up option. It’s how we train smarter, stay safe, and make progress week after week.
Hart