Progression In Exercise

The Physio Diary - March 10, 2025

Introduction

You wake up from a cozy dream, seeing yourself with the figure 8 shape that turns heads or the sculpted abs and biceps that exude strength. Then—bam!—you snap back to reality, realizing that you're still just…you. The body shape you desire is still just a dream. But here's the good news: you probably now have a goal–to shed weight, build muscle, tone your body, enhance flexibility, or even recover from an injury. And there is one common solution to it—exercise.

We've talked about the importance of exercise before, but this is a topic that can never be overemphasized. This week, let’s walk you through what progression means in exercise and how it benefits you.

Progression in Exercise

Think back to your school days. You couldn’t jump from first grade straight to final year. There was a system—one step at a time, with tests along the way to prove you were ready for the next level. Right? Exercise works the same way. Your body needs to progress gradually to avoid injury. You can’t rush strength, endurance, or flexibility overnight.

They say, Rome wasn’t built in a day, and neither is a fit body. Instead of going all out with the heaviest weights or the most intense workout, start small and build up gradually.

Why is Progression Important in Exercise?

When you exercise, your body undergoes stress and adaptation. This means:

Your muscles tear and repair, growing stronger over time. For more understanding, check out this post.
Your heart and lungs adapt, improving endurance.
Your joints and tendons become more flexible and resilient.

However, if you increase intensity too quickly, your body doesn’t have enough time to go through the processes listed above, or even recover, thereby leading to injury, burnout, or plateauing. On the other hand, if you don’t push yourself at all by exercising, your progress stagnates. So, rather than trying to achieve your fitness goal in a day, let's do this.

A Structured Approach For You

Gradually Increase Resistance:

If you’re lifting weights, start with a manageable weight and increase it gradually. A good rule of thumb: increase by 5-10% once your current weight feels too easy.

Increase Reps or Sets Before Adding Weight:

If you’re struggling to lift heavier weights, try increasing reps (number of times you carry the weight) first before moving to a higher weight. Example: If you can do 10 reps comfortably, push to 12 or 15 reps before increasing the weight.

Improve Endurance Over Time:

If you’re training yourself to be a runner, don’t try to sprint 5 miles (a 90 minutes walk at a moderate pace) on day one. Instead, increase your running time or distance gradually (e.g., adding 5 minutes or 0.5 miles each week). For instance, you can start from running 10 minutes per day, rather than 30 minutes (remember that no one is chasing you!)

Learn to Take a Break:

Your body doesn't feel like it can take another day of exercise–that’s fine. Take a break that day. This doesn't mean that whenever you don't feel like exercising, you take a day off. Rather, whenever your body needs to rest from a tedious job, rest to avoid more injuries.

Track Your Progress to See Growth:

Growth in exercising can and should be measured. Rather than changing your exercise regimen every day, track it by documenting to see how far you've grown. Let there be a before and after story.

For Patients Seeing a Physiotherapist

Perhaps you had a fracture, stroke or an accident affecting your mobility, the same progression tips as explained above is needed. Your Physiotherapist would help you in recovery and prescribe those exercises–follow them with patience.

Final Thoughts

Exercising isn’t just about moving your body—it’s about moving smartly. No shortcuts. No rush. Just steady, sustainable progress. And note that your dream body isn't just a fantasy—it’s a goal within reach. Stay patient, stay consistent, and trust the process!