Exercise Progression

Exercise Progression: Exercise progression refers to increasing the demand of an exercise to promote adaptation. This can be accomplished by modifying several acute variables , including reps , load , tempo , set strategies , sets/exercise , and/or challenges to an individual's stability.

• Opposite Term: Exercise Regression
• At the Brookbush Institute (BI), the term "exercise progression" is most often used to describe an exercise or series of exercises that increase the difficulty of maintaining stability and proper form. Common progressions involve changes in body position, base of support, unstable surfaces, unstable loads, and asymmetrical loads. Proper progression ensures continued adaptation while minimizing compensations and injury risk.
  • Sample Exercise Progression: Kneeling Chop to Standing Chop to Single-leg Chop

Exercise Progression and Regression Courses:

• Resistance Training
  • Chest/Pushing Progressions
  • Back/Pulling Progressions
  • Shoulder/Overhead Pressing Progressions
  • Legs/Triple Extension Progressions
  • Deadlift Progressions
  • Integrated Movement Patterns Progression
• Core
  • Quadrupeds (TVA Activation) Progressions
  • Chops Progressions
  • Bridge Progressions
  • Crunch Professions
  • Plank Progressions

Frequently Asked Questions

Compare and contrast the exercise principles of exercise progression and overload.

• Progression is a purposeful modification of an exercise to increase difficulty and ensure continuous adaptation. This can involve increasing resistance, adjusting movement complexity, or challenging stability. In contrast, overload is a broader principle that implies the body must be subjected to a greater-than-usual stimulus to drive adaptation. Overload can be achieved through progression but also other variables like volume and intensity.

Can progressing exercise have a positive effect on the function of Parkinson's patients?

• Yes. Research suggests that progressive resistance training and neuromuscular challenges (such as balance and coordination exercises) can improve motor control, strength, and functional mobility in individuals with Parkinson’s disease. Properly planned progressions help maintain neuroplasticity, enhance movement efficiency, and reduce fall risk.

Does increasing or decreasing the number of sets per exercise count as a progression or regression?

• Yes. Adjusting the number of sets per exercise is a progression or regression depending on the exerciser's goal. Increasing the number of sets can enhance volume and workload, leading to greater muscular endurance or hypertrophy. Decreasing the number of sets can reduce overall training volume and stress, which is often used for recovery or regression when needed.

Should I try to progress with every exercise?

• Not necessarily. While progression is key to long-term improvement, it’s important to focus on quality over quantity. Progress should be applied strategically. Some exercises may serve a stability, activation, or ancillary exercise role and require less frequent progressions. Prioritize progression in primary movements and movements likely to have the largest influence on you or your client's goals.

Should I try to progress every session?

• No. While gradual progression is necessary for adaptation, progressing every session can increase the risk of injury or overtraining. Instead, progression should be applied based on individual readiness, recovery, and training goals. Monitoring performance, fatigue, and movement quality ensures optimal timing for progression.

What is the difference between exercise progression and exercise regression ?

• Exercise progression increases the difficulty of an exercise to promote adaptation. Exercise regression simplifies an exercise to reduce difficulty, often used for beginners, rehabilitation, or refining movement patterns. Both are essential for individualized programming, ensuring that exercises match a person’s current ability level while facilitating long-term improvement.