The Power of Modification – Making Exercise Work for You

Make exercise work for you!

Exercise isn’t about perfection—it’s about adaptability.

If you’ve ever found yourself frustrated because you can’t do the exercises you used to, I want you to know—you are not alone. Every single one of us has had to modify our workouts at some point in life. I’ve had to modify due to pregnancy, postpartum recovery, knee surgery, nerve pain from spinal stenosis, and even something as simple as being stuck inside due to icy roads!

And that’s the reality of movement: our bodies change, our circumstances change, and our approach to exercise needs to change, too.

Many of my clients come to me feeling discouraged because they can’t move the way they once did. Maybe knee pain is making lunges unbearable, or wrist issues make planks impossible. The good news? Exercise isn’t all-or-nothing. With the right modifications, you can make exercise work for you and continue to build strength, endurance, balance, and mobility in ways that feel good for your body.

Why Modify? The Benefits of Adjusting Your Workout

Modifying exercises isn’t about taking the "easy way out"—it’s about working smarter, not harder, so you can move safely and effectively. Some key benefits of modifying your workout include:

✅ Preventing Injury – If an exercise causes pain or discomfort, forcing through it can lead to injury. A modification allows you to strengthen the right muscles while avoiding strain.

✅ Building Strength Safely – Whether you're recovering from surgery, dealing with joint pain, or just getting back into exercise, modifications let you progress at your own pace without overloading weak or sensitive areas.

✅ Maintaining Mobility & Independence – As we age, maintaining balance, flexibility, and strength is key to staying independent. Modified exercises ensure you’re moving in ways that support your daily life.

✅ Keeping Exercise Enjoyable & Sustainable – If a movement doesn’t feel good, you’re less likely to stick with it. The right modifications make workouts feel empowering instead of frustrating.

✅ Adapting to Life’s Changes – Travel, injury, aging, or even a bad night’s sleep can impact how your body feels. Having modification options means you can still stay active, no matter what life throws your way.

Examples of Exercise Modifications That Work

Here are a few ways I modify exercises to make them accessible while still challenging and effective:

• Knee Pain & Lower Body Exercises

  🔹 Instead of lunges, try a sit-to-stand from a chair or a step-back tap for less knee strain.

  🔹 Instead of squats to full depth, perform a wall sit to build leg strength with less pressure.

• Wrist Pain & Upper Body Exercises

  🔹 Instead of push-ups on the floor, do wall push-ups or incline push-ups on a sturdy surface.

  🔹 Instead of planks on hands, try a forearm plank or a standing plank against a wall.

• Balance Challenges

  🔹 Instead of Bird-Dog on hands and knees, try a standing variation that still works core and stability.

  🔹 Instead of single-leg deadlifts, hold onto a chair for support or do a kickstand deadlift with one foot lightly touching the ground.

• Spinal Sensitivities & Core Work

  🔹 Instead of traditional crunches, try standing knee lifts to engage your abs without straining your back.

  🔹 Instead of torso twists, do planks to strengthen your abs, obliques, and back safely without twisting your spine.

This is why honoring what your body needs is one of my core beliefs when it comes to movement. Every body is different, and every day can feel different—especially as we get older. Instead of feeling defeated when something no longer works for you, I encourage you to embrace modification as a tool for longevity.

Because the goal isn’t to push through pain or force yourself into movements that don’t feel right—the goal is to keep moving in a way that supports your health and well-being for years to come.

If you’ve been struggling with exercise because your body has changed, you don’t have to figure it out alone. I specialize in creating safe, effective modifications that meet you exactly where you are. Let’s make movement work for you!

*The exercise recommendations in this post are for informational purposes only. Always consult your healthcare practitioner before starting any new exercise.