Scaling in fitness means adjusting a prescribed movement to one that is more appropriate for the athlete while still meeting the intent of the workout. For example, if an athlete cannot jump to a box, the movement can be adjusted to a box step-up or a kettlebell swing. Push-ups are another example. The goal is for the athlete to hold a plank position and lower their elbows to ninety degrees, but not everyone has the strength to do this. In that case, push-ups can be done to a box or from the knees. The idea of scaling is simply to modify or adjust movements so all athletes can safely and effectively complete the workout.
As a trainer my biggest concern is that athletes feel pressured to always do the workout exactly as it is written and may feel like they have failed if they do not. The truth is that no one is failing. Walking through the door and choosing to move is already a huge success. The real question is how do we shift from a mindset of failure to one of winning, where simply showing up is recognized as one hundred percent a victory.
This shift begins with the culture of the gym and is carried out through the approach of the trainer. At Chaka CrossFit we welcome athletes of every skill level and ability. Our challenge is finding the right balance between encouraging each person to reach their potential and guiding them safely through the workout in a way that supports their goals.
We begin by changing the mindset from “I can’t” to “I can adjust.” Adjustments and modifications are not signs of weakness. They are safe and they are progress. Every adjustment is simply a step toward building the foundation needed for the bigger movement. Take push ups for example. If an athlete is not yet able to complete one to standard, we can modify it with push ups on a box or from the knees. Over time these progressions develop the strength and stability to achieve the full movement.
Think of it like a baby’s journey to movement. A baby begins with belly time, which develops into a scoot, and then eventually crawling. Each stage builds on the last. It is a natural progression that prepares them for walking. Training works the same way. You need to walk before you run, and each step forward counts.
Unfortunately, too many gyms and trainers glorify perfection as the only thing that matters. At Chaka CrossFit we believe that the journey itself is worth celebrating. This blog is the first in a series where I will continue to reinforce this message: showing up is already a win. Training is a shared journey, and athletes should inspire one another regardless of skill level or scaling choice. That is the culture we are building and the community we want to share with you.
