What Is an Adaptive Workout?
Adaptive workouts are designed to fit your body—whether you have limited mobility, fragile bones, or a disability. It’s not about doing less; it’s about making movement work for you. Whether you need to modify an exercise to reduce impact, adjust positioning or range of motion, or use alternative equipment, adapting a workout keeps you in the game. It keeps you moving and gives you the opportunity to get stronger and improve mobility and your overall heatlh.
Why Modifying a Workout Isn’t Weakness—It’s Strength
Many people hesitate to modify exercises because they think it means they’re “not doing it right” or “not strong enough.” That’s a myth. Modifying exercises is a power move. It means you’re taking control of your fitness, staying active, and working with your body’s abilities instead of against them.
Whether you’re adjusting a plank by doing it on an incline, swapping out high-impact jumps for controlled step-ups, or focusing on resistance bands instead of free weights, you’re still making progress.
Any Movement Is Good Movement
When it comes to fitness, the best workout is the one you can do consistently. It doesn’t matter if you’re seated or standing, using light weights or just your body weight—if you’re moving, you’re winning.
For people with Osteogenesis Imperfecta (O.I.), osteoporosis, or osteopenia, high-impact moves might not be safe, but adaptive workouts offer safe, effective ways to strengthen muscles and protect bone health.
How to Build Effective Adaptive Workouts
- Listen to Your Body – If an exercise feels painful or unsafe, modify it to fit your needs.
- Focus on Strength, Not Just Movement – Controlled movements using resistance bands or body weight can build strength safely.
- Include Seated & Standing Options – Just because you’re seated doesn’t mean you’re not getting a great workout.
- Prioritize Form Over Intensity – A well-executed modified move is more effective than a high-intensity exercise done incorrectly.
- Stay Consistent – Progress comes from showing up and moving, no matter how small the adjustments.
Join the Stronger Bones Coaching Group for More Adaptive Workouts
If you’re looking for expert guidance on safe, effective adaptive workouts, join my Stronger Bones Coaching Group! You’ll get live workouts, coaching calls, a workout library, and a supportive community to help you stay active and build strength at your own pace.
🔗 Sign up today! Click here to learn more.
