There are many reasons to modify your workout. An exercise may be uncomfortable, or you may have an injury, an equipment limitation, or just want to shake up your routine. After a period of 5-8 weeks of performing the same exercises, it is also a good idea to vary some of your exercise choices. This ensures you are continuing to challenge and work your muscles in different ways, as well as keeps it fresh and interesting for you. Whatever the reason, we have options for you! For example, if one squat variation is uncomfortable, a different one may work perfectly for you. Don’t give up – it is all about trial and error to see which variation meets your needs right now. Keep reading to learn more about modifications to keep you moving forward in your strength training.
What if I have limited equipment?
- Barbells, dumbbells, and kettlebells can be interchanged
- If you do not have access to weights, utilize household objects like water jugs, backpacks filled with items, or your own body weight
- Resistance bands and cable machines can be interchanged
- Swap cables for bands by anchoring the band where the fulcrum of the equipment would be on a cable
- Example: Lat pulldown – anchor the band up above you, over the top of a door, with one handle on each side to achieve slight tension on the band at the top of the movement. Adjust your seat height, sit on the floor, or perform in a tall kneeling position. Close the door and make sure the band is sturdy before pulling.
What if I have pain?
- If the recommended exercise causes you pain, try an exercise swap. Some interchangeable exercises that work similar muscle groups are listed by category below.
- Match the category in your personalized plan to the category section below to swap.
Exercise Swaps
Upper Body Horizontal Push
Barbell Bench Press
Dumbbell Bench Press Neutral Grip
Dumbbell Floor Press
Incline Push Ups
Machine Chest Press
Upper Body Vertical Push
Standing Barbell Overhead Press
Single Arm ½ Kneeling Landmine Press
Dumbbell Overhead Press with a Neutral Grip
Scrape the Rack Shoulder Press
Seated Arnold Shoulder Press
Machine Shoulder Press
Upper Body Horizontal Pull
Bent Over Barbell Row
Chest Supported Dumbbell Row
Single Arm Dumbbell Row
Seated Cable Row
Inverted Row
Upper Body Vertical Pull
Pull Ups
Lat Pulldown
Chin Ups
1/2 Kneeling Single Arm Cable Pulldown
Shoulders
Standing Dumbbell Lateral Raise
Modification for pain: Thumbs Up Dumbbell Scaption Raises
Dumbbell Front Raise
Modification for pain: Thumbs Up Dumbbell Front Raise
Bent Over Reverse Dumbbell Fly
Rope Face Pull
Lower Body Push
Main Squat Variations
Goblet Squats
Barbell Back Squat
Barbell Front Squat
Additional Squat Variations
If one main squat variation gives you pain, try a different variation. If no main variations are comfortable, try one of these additions!
Heels Elevated Squat
- GREAT addition for those who have pain OR difficulty getting low enough without losing your form
Banded Squat
Adductor Squeeze Squat
Box Squat
- Start with a high box and aim to decrease the height as you feel comfortable with your form
Spanish Squat
- Great variation for those with knee pain
Machine Squat Variations
Great to try if one of the main squat variations is uncomfortable or difficult for you to perform.
Leg Press
Hack Squat
Belt Squat
Single Leg Variations
Front Foot Elevated Split Squat
Bottoms Up Split Squat
Spanish Reverse Lunge
Lateral Lunge with Contralateral Dumbbell Hold
Lower Body Pull
Barbell Deadlift
Trap Bar Deadlift
Kettlebell Deadlift
Dumbbell Deadlift
Dumbbell Romanian Deadlift
Single Leg Kickstand Romanian Deadlift
Elevated Kettlebell Deadlift
- Start with dumbbell on a box that is about mid-shin height, and aim to decrease the height as your form improves
Elevated Barbell Deadlift
- Start with dumbbell on a box that is about mid-shin height, and aim to decrease the height as your form improves