Modifying Is Not Cheating: How to Keep Moving Despite Aches and Pains
As we get older, those little aches and pains have a way of creeping in, making certain exercises feel more challenging—or even uncomfortable. But does that mean we should stop moving altogether? Absolutely not! One of the most important lessons I’ve learned in my fitness journey is that modifying is not cheating. In fact, it’s the key to staying consistent and preventing injury, so we can keep doing the things we love.
In this blog, I’ll show you why modifying your workouts is not only smart but essential for long-term fitness, especially if you’re over 50. We’ll also look at common modifications for popular exercises and how they can help you stay active without pain.
Why Modifying Is Not Cheating
There’s a myth in the fitness world that modifying exercises means you’re not working hard enough or that you’re taking an easy way out. The truth? Modifying your workout is the smartest thing you can do to keep your body strong, healthy, and injury-free.
Why Modify?
- Prevent Injuries: Pushing through pain can lead to injuries that take you out of your routine for weeks or even months. Modifications allow you to keep moving safely.
- Respect Your Body’s Limits: Our bodies change with age, and what worked for you in your 30s might not feel good in your 50s. Modifying respects your body’s current abilities while still allowing you to progress.
- Stay Consistent: The key to fitness isn’t doing the hardest workout—it’s staying consistent. By modifying exercises, you can avoid burnout and keep exercising regularly.
Common Modifications for Popular Exercises
Here are some common exercises that can be modified to suit your body’s needs—whether you’re dealing with knee pain, back pain, or shoulder discomfort. The goal is to stay active and strong while keeping your joints and muscles safe.
Push-Ups
Modification: Wall push-ups or incline push-ups on a sturdy surface are great for reducing the pressure on your wrists and shoulders while still working your chest, shoulders, and arms.
Squats
Modification: If full squats feel tough on your knees or lower back, try chair squats or use a sturdy chair for support. This allows you to build leg and glute strength while maintaining proper form.
Lunges
Modification: If traditional lunges bother your knees, try side lunges or step-back lunges with support from a chair. Side lunges, in particular, reduce the pressure on your knees and can be easier for those with toe pain.
Deadlifts
Modification: A kickstand deadlift (with one foot behind for balance) is a great alternative to traditional deadlifts, especially if your lower back feels strained. You can also reduce the range of motion or the weight to make the move more comfortable
Shoulder Press
Modification: If raising weights overhead is uncomfortable for your shoulders, try using lighter weights, practicing mobility exercises first, or keeping your elbows in front to avoid impingement.
Listening to Your Body: When to Modify
One of the best skills we develop as we get older is body awareness. You can tell when something doesn’t feel quite right, and that’s your cue to modify. But how do you know when to modify an exercise?
Here are a few key signs it’s time to modify:
- Sharp Pain: If you feel sharp pain (especially in your joints), stop and modify. Pushing through sharp pain can lead to injury.
- Balance Issues: If you’re struggling with balance during an exercise, use a chair or a wall for support. It’s better to work on your form safely.
- Fatigue: If your muscles feel fatigued and you’re losing form, switch to a modified version to finish the set safely.
Remember, it’s better to modify and finish the workout than to risk injury by pushing through discomfort.
How to Keep Moving Even on Tough Days
- Walk it Out: Walking is a great way to stay active, even when your muscles or joints are feeling sore.
- Stretch and Mobilize: If strength training feels too tough, focus on gentle stretches and mobility exercises to keep your body moving without strain.
- Focus on Core and Balance: If your lower body or upper body is feeling tired, shift your focus to core and balance exercises, which are often gentler on the joints.
Modify to Stay Strong
The next time you feel like you can’t do an exercise because of pain or discomfort, remember: modifying is not cheating. It’s a way to honor your body, keep moving, and stay consistent in your fitness journey. The key is to focus on what you can do, not what you can’t.
Let’s keep moving, keep modifying, and most importantly—keep getting stronger!
Ready to modify your workouts and stay active no matter what? Check out my online fitness programs for women over 50, where I provide modifications and tips to keep you moving safely and effectively
