How do I skip or modify exercises?Updated 2 months ago

Listening to Your Body Comes First

CENTR workouts are designed to be flexible and adaptable to your needs. Many workouts include modification options, and you always have the ability to skip exercises when needed. Everyone's body is different, and smart training means adapting workouts to YOUR current state, not pushing through pain.

Why Modifications Matter

Modifications aren't about doing "less" - they're about training intelligently. Using modifications allows you to:

• Continue training while managing an injury
• Build strength and confidence in foundational movements
• Work around equipment limitations
• Adjust intensity based on your energy level
• Stay consistent with your fitness routine even on challenging days

Modifications Shown in Workouts

Many CENTR workouts demonstrate easier modifications during the session. Look for:

• Trainers verbally explaining alternative movements
• On-screen callouts for "beginner" or "modification" options
• Demonstrations of lower-impact versions of exercises
• Suggestions for adjusting weight, reps, or range of motion

Our trainers understand that modification is a normal and important part of training, so they regularly provide alternatives throughout their workouts.

When to Modify or Skip an Exercise

Always Modify or Skip When:

• You feel pain: Pain (different from muscle fatigue) is your body's signal to stop. Never push through sharp, shooting, or joint pain
• You have an injury: Work around injuries by choosing modifications that don't stress the affected area, or skip exercises entirely
• You're extremely fatigued: If you're exhausted, choose the easier modification rather than risking poor form or injury
• Equipment is missing: Don't have the right equipment? Skip the exercise or substitute with a similar movement using what you have available
• You're still learning the movement: Master the basics before progressing to more advanced variations

Creating Your Own Modifications

If a specific modification isn't shown, you can create your own by:

• Reducing range of motion: Don't go as deep into squats, or don't reach as high in overhead movements
• Lowering impact: Step instead of jump, walk instead of run
• Decreasing weight or resistance: Use lighter dumbbells or no weight at all
• Taking more rest: Pause the video and take extra time between exercises
• Reducing reps or time: Do fewer repetitions or shorten the work interval

Substituting Exercises

If you need to substitute an exercise entirely:

• Choose a movement that works similar muscle groups
• Match the intended intensity (cardio for cardio, strength for strength)
• Keep the same general time frame
• Focus on maintaining proper form in your substitution

Remember: Modification is Smart Training

There is absolutely no shame in modifying exercises. Professional athletes modify movements regularly based on their recovery needs, injury history, and training goals. You're not doing "less" when you modify - you're training intelligently and sustainably.

Progress at Your Own Pace

As you build strength, mobility, and confidence, you may find yourself needing modifications less frequently. But some days will always call for modifications, and that's completely normal. Fitness is not linear - listen to your body and adjust accordingly.

Need Guidance?

If you're unsure whether to modify or skip an exercise, or if you need help finding appropriate modifications for your specific situation, contact us at [email protected]