Scaling or Modifying and Who should consider doing this
Scaling Workouts: A Tool for Everyone to Succeed
When I first started CrossFit, I was introduced to the concept of scaling. The idea was simple: modify workouts so they deliver the same intended challenge, no matter the athlete’s ability or experience. For example, take a popular CrossFit workout like Grace:
Grace Variations:
Version 1: 30 Clean and Jerks for time (135 lbs for men / 95 lbs for women)
Version 2: 30 Clean and Jerks for time (115 lbs / 75 lbs)
Version 3: 30 Clean and Jerks for time (95 lbs / 55 lbs)
Scaling makes workouts accessible to everyone. It ensures that each person can tackle their own version of hard work and feel proud of their effort. This concept creates an inclusive environment where fitness is for everyone—not just the elite.
Applying Scaling in Weightlifting
Scaling isn’t just for CrossFit—it’s equally useful in weightlifting. In traditional programming, you’ll often see prescribed weights, percentages (e.g., 70-80% of a 1-rep max), or effort-based measures like RPE (Rate of Perceived Exertion). Since percentages are relative to each person’s max, these workouts can be scaled to fit any lifter, as long as they have a 1-rep max to work from.
But what happens if a lifter doesn’t have a 1-rep max? Here’s how I’d approach it:
New Lifters:
I’d reduce the load so they can focus on technique without getting overwhelmed. The goal is to build solid movement patterns and confidence.
Lifters with Some Experience:
I’d ask them to find a weight that feels moderate to challenging for the day(with excellent technique)—enough to push them but still maintain proper form. Even without precise percentages, they can get the same volume and stimulus while staying technically sound.
This kind of scaling ensures every athlete can progress while minimizing the risk of injury or burnout. It’s a flexible approach that grows with the lifter.
Scaling Through Injuries and Setbacks
Another important reason to scale or modify workouts is when injuries arise. It’s common for athletes to take a break when they get hurt, but abandoning training isn’t the most productive choice. Instead, smart scaling keeps you active and working toward your goals, even when circumstances change.
For example:
Knee Injury? Focus on upper-body strength or core work.
Shoulder Injury? Build up your legs so you can generate more power when you’re back to full strength.
Unless you're in a full-body cast, there’s always something you can do to stay on track. Injuries are just temporary detours—not the end of the road. Consistency is key, and scaling ensures you don’t have to start from scratch when you recover.
The Role of Coaches in Scaling
Scaling isn’t always straightforward, which is why it’s important to communicate with your coach. They can help you decide the best approach based on your abilities, experience, and goals. Whether you're dealing with a difficult movement or an injury, your coach can adjust your training to keep you moving forward without compromising your progress.
Final Thoughts
Scaling is more than just a way to modify workouts—it’s a tool that keeps training accessible, sustainable, and meaningful. Whether you’re a beginner refining technique, an intermediate lifter seeking a challenge, or an injured athlete finding ways to stay active, scaling allows you to show up, work hard, and continue progressing.
The most important thing is to stay consistent. Keep showing up, scale when necessary, and trust that every bit of effort adds up. Progress may not always be linear, but it’s always within reach.