You’re in an exercise class, you feel like you’re at maximum effort but you’re doing your best and feeling good. Then the instructor utters these words: “Ok and if you want to make it a little bit harder you can…” It feels like the whole room follows, sticking up a leg/adding an extra weight/moving into a deeper squat. Except you.
A lot of emotions can flood you sometimes if you feel like the only person in the room sticking with the movement you feel is enough, knowing that you simply can’t do the suggested modification. You can feel embarrassed, like people are looking at you and judging you, shame, or worry that you’re not good enough to be in the class. Worst case scenario, it can put you off coming back next time.
I’ve often found myself in this position. Sometimes there are body parts that can do the harder modification and others that can’t – sometimes I’ve felt stuck in “easy mode” the whole class. And I know it can be tough emotionally. But maybe it’s age, maybe it was the lovely instructor I had, or maybe it was a virtue of learning a new skill (in this case, reformer Pilates) and so therefore I gave myself more grace, but recently I had a break-through at such a moment. I just thought: “I’m new to this, I know this ‘easier’ modification is working out my muscle, I know I’m not lazy, I know that taking the harder option will mean I can actually do less and I know the fact that I’m here and trying is enough”. TLDR, I thought “F*** it!” and I didn’t feel embarrassed, I felt proud, I focussed on my form and I ploughed on.
Experts Featured in This Article
Joslyn Thompson-Rule is a Peloton instructor and author.
Annabel Luke is the founder of Pilates By Bel, an online pilates platform.
Rebecca Dadoun is a Pilates instructor and the founder of Pilates Prescription.
Of course, not being an expert, I then doubted myself a bit and thought I should check with some fitness experts about whether my hunch – that sometimes accepting the “easy” option or modification is still worth your time.
Peloton instructor Joslyn Thompson-Rule has just released a Discover Strength training programme on the platform, a beginner programme that rolls out over six weeks, designed to bring newbies into strength training one step at a time.
“There are a range of valid reasons as to why you may not be able to complete a workout as prescribed, but that does not count you out, or deem you a failure,” she reassures me. “If you ask yourself, what CAN I do, you start to explore options, and tune into where your body is at on any given day.
“I like to think that if we can practise our ability to meet our body where it’s at, we are always going to progress forward.”
“I am always here for a reframe and I like to think that if we can practise our ability to meet our body where it’s at, we are always going to progress forward. The reverse of that, is not listening to our bodies and risking injury and/or overtraining. If we understand that, tuning in to where we are at, at any given point in our training, and making decisions based on that information, is a good thing, then we can trust ourselves more as we train.”
Founder of Pilates By Bel, Annabel Luke also has a series of foundation classes and says there’s “a lot of value” in taking the easier or modified options in classes.
“It’s often key to long term progress and enjoyment,” she says. “Opting for a modification of an exercise can be a smart move, especially on days when you’re feeling tired or mentally drained. You can still engage in the workout and reap rewards for your body and mind, without pushing yourself beyond what you’re in the mood for. This can lead to improved consistency and less risk of burnout, keeping you on track for sustainable, long term progress.
“I’d encourage people to see the basics as foundational building blocks.”
“Some people feel that if they’re only capable of a light workout, it’s not worth doing. However, it’s important to remember that showing up and doing what you can is far better than not doing anything at all. Even the simplest movements build strength, endurance and confidence over time. By consistently exercising – whether that be for 10 or 60 minutes – you’re always progressing and contributing to your overall well being.
“One of the most valuable aspects of fitness is cultivating a sustainable, flexible approach. I’d encourage people to see the basics as foundational building blocks. The basics allow you to maintain a consistent exercise routine and to maximise the benefits of each exercise or workout.”
Rebecca Dadoun, pilates instructor and founder of Pilates Prescription adds that “the easier option with better form is far more valuable” and rejects the idea that you have to “feel the burn”.
“That muscle soreness after a workout (DOMS – delayed onset muscle soreness) feels like a fitness goal but it’s a little bit misleading,” she says. “Actually not feeling sore after a workout could indicate that your body is more conditioned than you think. The exercises are still working so don’t worry.
“Pain isn’t a sign of effectiveness; it’s often a warning signal.”
“I think there is a mindset in the fitness industry around a ‘go hard or go home’ mentality which there definitely shouldn’t be! Movement is medicine and if you can only do the easier option at the moment alongside some mindfulness and breathwork there is still incredible value in that than not doing anything at all! If you keep showing up you will progress eventually and it doesn’t need to be overnight. I work with clients long term and it can take time to move to the next level. Every movement creates a positive change in your body and the most important thing is consistency and building a healthy relationship with your exercise.”
As Luke also adds: “In reality, pain isn’t a sign of effectiveness; it’s often a warning signal.”
So, stacked against the earlier emotional worries listed about taking an easier option, the experts say the advantages are also many – they build strength, they help you master form and building blocks to set you on the right track, they mean you might be more likely to come back and show up, they help you avoid injury, they encourage consistency and, really importantly, can increase enjoyment and see you shift your exercise mindset from punishment to it being a privilege.
“Joseph Pilates is quoted saying ‘Change happens through movement, and movement heals’ and that’s forever ingrained in my mind,” says Dadoun. “Whatever movement you choose you are on your journey to being as well as you can in the body you live in. Embrace the power of basics. Like building a house you wouldn’t start with the roof. Be patient with yourself and don’t run into the hardest option as you want to avoid an injury. If you always try and ‘go hard’ you could end up burning out and ignoring your body’s natural rhythms. Consistency is the key to long term success whatever your goals.”
One final mantra from Luke if you’re looking for one to replace “feel the burn” in your brain permanently: “Effective exercise should involve effort – but shouldn’t leave you feeling defeated or broken.”
Rhiannon Evans is the interim content director at PS UK. Rhiannon has been a journalist for 17 years, starting at local newspapers before moving to work for Heat magazine and Grazia. As a senior editor at Grazia, she helped launch parenting brand The Juggle, worked across brand partnerships, and launched the “Grazia Life Advice” podcast. An NCE-qualified journalist (yes, with a 120-words-per-minute shorthand), she has written for The Guardian, Vice and Refinery29.
