Exercise Progressions and Regressions
The Merriam-Webster dictionary defines “regression” as “a trend or shift toward a lower or less perfect state” and “progression” as “the action or process of progressing” or advancing. In the context of resistance training, these terms take on related but slightly different meanings. Both progressions and regressions involve modifying the difficulty level or an exercise–making an exercise more or less challenging, respectively. Specifically, progressions are minor changes made to an exercise that increase its degree of difficulty in some way and often advance a client toward a specific goal (Rodriguez et al., 2024). Regressions, on the other hand, are changes made that decrease the demand of an exercise (Miller). Usually, regressions are used for clients who cannot–safely, in good form, and/or without pain–complete a more difficult version of an exercise.
These modifications are used in the gym for various reasons, including “optimizing physical performance and health, preventing injury and avoiding overtraining through continuous and planned adaptation of training stimuli” (Rodriguez et al., 2024). Regressions and progressions are extremely useful in training groups with multiple clients at varying levels of experience and fitness and/or different injury profiles, because they allow for quick and subtle yet impactful adaptations that enable all clients to benefit from a certain type of exercise. Lower-difficulty options (regressions) can be an important part of an effective strategy for developing a client’s strength, mobility, or endurance, and for building their confidence in the gym. Also, regressions can be a great way to avoid irritating injuries and pains or to continue to build strength during rehabilitation. They are also useful when a client cannot yet perform an exercise using proper form and technique. Consequently, regressions may be especially applicable to training older adult populations.
Especially when working with a client for a long period of time, progressions should naturally accompany regressions if an exercise is providing an adequate stimulus to promote the client’s development. Progressions should be introduced if an exercise is not challenging a client as desired. Progressions can be used as-needed for immediate adaptations (e.g., a 20-year-old client unexpectedly shows up to a class of 80-year-olds), but they also can be utilized to maintain steady progress toward a goal in a training program. Progressions, of course, can involve an increase in load but may present in various adaptations, including changes in the duration or complexity of an exercise (Rodriquez et al., 2024). Progressions and regressions alike may include changes in body position (e.g., seated versus standing), equipment (e.g., barbell versus dumbbells versus kettlebells), speed (e.g., reducing momentum), or range of motion, among many other modifiable factors. Here are some examples of progressions and regressions in exercises commonly seen in the gym:
Barbell Bench Press. Regressions include replacing the bar for a lying dumbbell bench or floor press or a standing horizontal cable machine press at chest-height. Another regression could be assisted barbell bench press in which a spotter maintains contact with the bar throughout the set to ensure good form and full completion of repetitions. Similarly, a client could use a light or hollow bar. To reduce range of motion, barbell bench press can be modified by placing a thick block on the bencher’s chest. If more experience is needed before completing a press, a client could start with floor, box, or wall push-ups. Progressions include adding a slow eccentric lowering phase or a pause at the bottom of a rep. You could also add kettle bells hanging from resistance bands on the ends of the bar to introduce instability. Another way to modify barbell bench press is to go wide- or close-grip or use a fat bar.
Barbell Deadlift. Regressions include dumbbell or kettlebell deadlifts. Barbell deadlifts can also be made slightly easier by positioning the client in a sumo or wide stance and/or using an alternating grip. Using a trap bar instead of a straight barbell also typically allows for an easier grip. Barbell deadlifts can be modified to reduce the range of motion by starting the rep with the bar in an elevated position (on boxes or safety pins). Clients could also swap a deadlift for a leg press if they are experiencing back pain or a back extension if they are struggling with the hip hinge form. Regressing to a light Romanian deadlift or a banded good morning may also be useful for developing hip hinge technique. Progressions include deadlifts with a slow eccentric lowering phase, single leg deadlifts, or deadlift with a pause halfway through the rep. Range of motion can also be increased by standing on an elevated surface, like a 2” platform (deficit deadlift), or by using a wider grip. Chains or bands can also be used to work on the lock-out phase of the deadlift (increased acceleration from the ground).
Standing Dumbbell Shoulder Press. Regressions include seated dumbbell shoulder press and cable pull-downs. Using a neutral grip can also make the press slightly easier. Landmine presses could also be a good option for clients who need more stability and balance or experience shoulder pain. If the pressing motion is especially difficult, a client could start with a bodyweight hang or front raises. One progression is standing barbell shoulder presses, which enable the movement of greater loads. Other progressions include z-presses (shoulder presses while seated in an L position), single arm standing dumbbell presses, and presses with a slow, eccentric lowering phase. Clients could also progress to a push press that involves the lower body and more explosive motion. Another progression is upside down kettle bell presses which add an element of instability.
Bulgarian Split Squats. Regressions include split squats without a back leg elevation or static split squats. Bulgarians (or regular split squats) can also be made easier by holding to a rack, wall, or box to add balance support. The height of the elevated back foot can also be adjusted to make the squat easier or more difficult. Walking forward and backward lunges can be used to develop the mobility needed to perform Bulgarians properly. Progressions include adding an isometric element to the squat (Bulgarian split squat holds in addition to reps) or adding heavy loads, such as with one or two dumbbells and/or chains. You could even use a barbell for heavier weights. A client could also progress to a Bulgarian split squat with a jump at the top of the rep in which the stabilizing leg is lifted off the ground in an explosive manner.
Kettlebell Swings. Regressions include kettle bell or dumbbell Romanian deadlifts to practice the hip hinge motion before adding a swing. Other regressions could be bodyweight glute bridges and, progressing from the bridges, hip thrusts loaded with a dumbbell or barbell. Kettlebell sumo deadlifts or good mornings can also prepare a client for the more explosive kettlebell swing. Leg presses, despite not being a true regression, can be used in substitution of kettlebell swings for clients with lower back pain. Range of motion can be increased (progression) or decreased (regression) by changing the height at which the kettlebell is swung forward, progressing all the way to a completely upright position. A client could progress to a one-arm kettlebell swing to work on balance and coordination or a high-pull or hang clean to further develop their explosivity and power. Also, bands can be used to increase resistance as the hips are extended during the swing (overloading the eccentric phase).
45-Degree Back Extensions. Regressions include supermans or lying back extensions, bird dogs, and bodyweight glute bridges. Progressions include glute-hamstring raises and nordic hamstring curls. Weight and slow lowering phases can be incorporated into both of these exercises to further increase difficulty. Back extensions can also be made more challenging by holding a plate, dumbbell, kettlebell, or barbell (for heaviest loads). You can also introduce a pause at the top of the rep to enhance glute engagement or further increase the difficulty level by overloading the eccentric phase. Back extensions can also be modified by turning the feet inwards or outwards to target different muscle areas.
-Hanna Reuter
Citations
Miller, K. Exercise progressions and regressions: How to's of scaling movement. National Academy of Sports Medicine. https://blog.nasm.org/fitness/exercise-progressions-and-regressions-how-tos-of-scaling-movement
Rodríguez, S., Suarez-Cuervo, A. N., & León-Prieto, C. (2024). Exercise progressions and regressions in sports training and rehabilitation. Journal of Bodywork and Movement Therapies, 40, 1879–1889. https://doi.org/10.1016/j.jbmt.2024.10.026
