Progressions and Regressions: The Art of Meeting Your Body Where It’s At

In a world that glorifies “go hard or go home,” it’s easy to forget that effective training isn’t about punishment - it’s about progression.

Progressions and regressions are two sides of the same coin. They’re not about making an exercise harder or easier - they’re about finding the version that challenges you appropriately right now.

As Exercise Physiologists, our goal isn’t to impress you with fancy programming. It’s to build a foundation that’s strong, safe, and sustainable - so your body can adapt, not just survive.

What Are Progressions and Regressions?

Progressions are small, intentional changes that make an exercise more challenging such as increasing load, range of motion, complexity, or instability to promote adaptation.

Regressions are strategic modifications that make an exercise more accessible, so you can perform it with correct technique, confidence, and control.

Neither is better. Both are necessary to meet your body where it is at. 

Why They Matter

Progressions and regressions prevent the two biggest training mistakes:

1. Doing too much, too soon → Leads to poor movement patterns, injury, or burnout.
   
   

2. Doing the same thing, forever→ Leads to plateaus and frustration.
   
   

Training should feel like a living process - flexible, responsive, and aligned with your body’s readiness.

The Science Behind Progression

When you gradually increase training stress (load, volume, or complexity), your body adapts through a process called progressive overload. This is how you get stronger, fitter, and more resilient.

But the magic happens when that progression is balanced with appropriate recovery and technical precision — which is where regressions come in.

Practical Examples

1. Squat

• Regression: Sit-to-stand from a chair or TRX-supported squat
  
  

• Base movement: Bodyweight squat
  
  

• Progression: Goblet squat → Barbell back squat → Tempo or single-leg variations
  
  

2. Push-Up

• Regression: Wall or incline push-up
  
  

• Base movement: Floor push-up
  
  

• Progression: Decline push-up → Weighted or plyometric push-up
  
  

3. Step-Up

• Regression: Lower step height, support with rail
  
  

• Base movement: Step-up on moderate height
  
  

• Progression: Add dumbbells → Lateral step-up → Step-up + knee drive
  
  

 The Bigger Picture

Progressions and regressions are not just for beginners. They’re for anyone who wants to train intelligently.

• Coming back from injury? You’ll need regressions.
  
  

• Building strength or endurance? You’ll need progressions.
  
  

• Feeling tired, stressed, or hormonal imbalance? A temporary regression keeps you consistent, without setting you back.
  
  

Your body changes daily. The best programs change with it. 

The Takeaway

Progress isn’t linear. Some days, “regressing” an exercise is the most advanced choice you can make. Training should meet you where you are - not where you think you should be.

Author - Georgia Patchett, Exercise Physiologist