Train right - How to take your training to the next level

Scaling your training isn't about chickening out – it's about training smart.

Smart scaling helps you continue to develop, push yourself, and adapt your training to your current capacity.

If you feel stuck in the same old modifications, it's time to break the pattern. Scaling isn't about making the workouts easier, but about making them more effective for your development.

What is smart scaling?

Smart scaling means adapting the workouts so that the purpose of the training is preserved – but the level matches where you are right now.

Many people get scaling wrong because they don’t understand the goal of the workout. So let’s start there.

Step 1: Understand the goal of the workout

Every workout is written with a purpose. It could be building strength, endurance, improving technique, or conditioning.

Focus for different workout types:

• Short workouts (under 5 minutes): Maximum strength, explosiveness.

• Medium-length workouts (5–15 minutes): High-intensity training, mixed energy systems.

• Long workouts (15+ minutes): Endurance and pacing.

Scaling should always preserve the purpose of the workout.

For example: don’t turn a 3-minute sprint workout into a pleasant walk. Adjust the weights, reps, or movements to find the right intensity so you’re challenged.

Step 2: Break your patterns

Using the same modification – like a green resistance band for pull-ups – feels comfortable. You know how the exercise feels. But this becomes a factor that holds you back.

Try different variations Instead of using the same scaling method, like the green resistance band, try variations such as tempo pull-ups, negative pull-ups, or ring rows at a more challenging angle. Scaling should challenge you and help you grow. It shouldn't make you too comfortable to try something new.

By varying techniques and difficulty, you keep your training alive, stimulating, and developing.

Step 3: The scaling framework

To scale smartly, you need to be aware of three key areas:

1. Movement competency You need to master the basics first: squats, push-ups, presses. Good technique is the foundation for everything. Assess your mobility, body control, and core engagement. Here, smart scaling will help you gradually approach an advanced exercise.

2. Strength levels Know your numbers. What loads can you handle in different exercises? It’s a good idea to update a table with your personal bests. It helps you get a rough idea of what you’re bringing into the workout and can help you realistically adjust weights for each unique training session.

3. Conditioning level How long can you sustain the pace? How quickly do you recover? How long can you maintain a certain intensity in various time intervals?

Scaling your training should give you the right training effect without crossing the line into losing technique, or needing to stop to catch your breath.

Step 4: Smart scaling in practice

Scaling weights Forget “halve the weight” as a universal solution. Think smart: if you’re doing deadlifts and box jumps, keep a heavier weight in the deadlifts (since it’s a stronger position), but lower the height of the box. The purpose of the workout is preserved, while reducing the risk of injury with box jumps.

Progression over time View your progress like a staircase. Want to learn muscle-ups? Start with ring rows and dips. Move on to assisted transitions with resistance bands, learn false-grip with band support, and practice step by step. Build confidence and skill gradually.

Volume management Avoid “feeding” 100 pull-ups in one huge block. Split it up into, for example, 10x10 with rest between each set instead. High-rep quality and individually tailored intensity will build long-term capacity.

Example: AMRAP 15 minutes:

• 15 thrusters

• 15 cal row

Adjust the weight on thrusters or the number of calories on the rower, but keep the time frame for the workout. The important thing is to maintain intensity throughout the workout.

Step 5: Track your progress

Scaling isn’t a guessing game. Track your results. If you’re serious about your training, you should track your development over time. And this is best done by:

• Logging times, weights, and reps

• Filming your technique and comparing week by week

• Data helps you see where you're developing and where you need to work more.

Step 6: Avoid the "RX trap"

Striving for RX too early can hold you back or, in the worst case, lead to injury and training setbacks. That’s why it’s always better to scale and succeed than blindly follow the RX standard and risk crashing.

• Prioritize technique over heavy weights

• Focus on consistency rather than rushing progress

• For example, in "Fran": focus on smooth, controlled thrusters and pull-ups – even in the scaled version. It pays off in the long run.

Conclusion: Train smart, develop long-term

Smart scaling isn’t about making the training easier. It’s about making it effective for you, here and now.

By focusing on movement quality, smart progressions, and patience, you build a foundation for real development. Every scaled workout becomes a conscious step towards more strength, better technique, and improved conditioning.

Think of smart scaling as your inner compass. Follow it, and every workout becomes an investment in a stronger you in the future.