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What is Progression & Regression & How It Can Help You Reach Your Goals

Have you ever thought about how you can make an exercise “less challenging” or “more challenging” or even how to make it better?

If so, you’ve come to the right place! Understanding when to progress or regress an exercise or movement is important if you want to improve overall performance. Which will also help you reach your goals faster!


So exactly how do you know when to progress an exercise?

Well, when you have mastered a certain movement you can start to increase load, volume and strength. Remember, progressing an exercise is to optimize your performance!

As for regressive exercise – first of, I just wanted to mention that just because you need to regress a movement does not mean you are “bad” at it. It just means that altering your movement will help you train better based on your abilities!

Here is a list of ways to progress and regress:



  • Increase/decrease volume and load
  • Increase/decrease difficulty
  • Increase/decrease intensity
  • Increase/decrease rest times
  • Increase/decrease stability
  • Changing the type of equipment being used

Here at Steve Nash, I teach a small group training program called GT12, where you have 12 stations of specific exercises that lasts for 3 rounds. Because it is small group training, everyone has different needs so not everyone can perform at the same fitness level.

That’s why progressive and regressive exercises are important so the exercise is suitable for everyone! If you are not sure how to progress or regress an exercise or movement don’t be afraid to ask!

Experience the Power of Group Fitness, with the Results of Personal Training: Download your FREE week of GT12 now! 

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