10 May 2020

Why its good to progress gradually


Progress safely

I am definitely from the school of slow and steady progression.  Many a time I have heard about someone coming back from an injury too soon, pushed it too much and wham bam – back to where they started with their injury!! I know most of us are impatient to improve and progress, I know I am or certainly was.

I have ALWAYS been into sport, whether it was athletics, hockey or rowing – I loved it all and though I wasn’t confident with school work, I was definitely confident and happy doing sport.  When I was young it was great, we got taught something and improved quite quickly.  However, then I grew up and I started getting niggles here and there – runners knee, or Achilles problems.  Often they were down to pounding the streets adding mileage too quickly, or just running and not thinking about any cross training and ignoring I needed to strengthen my glutes.

That was all before I became a personal trainer – wow I trained 15 or 16 years ago now – eeek where does time go!!  Over these past 15 years I have changed how I work and carried on with my learning and education – mainly in women’s health work.  In that time I have learnt more and more about how important PATIENCE is.  It is one of the hardest things to teach people but I do love it when I see the great results from those who really listen and take it slowly.

Being in ‘lock down’ or ‘staying at home’ these last 7 weeks I have actually been working quite hard.  It has given me more time to work at my business, to sit and think about HOW I can help and support people through my classes.  It has also given me time to think about creating something for anyone – a free progression series.

4 Week Exercise Progression Series

So yes, with all this time NOT going to and fro to classes, it has given me more time to plan.  Harriet actually 1st got me thinking about the Exercise Progression Series as she suggested something each week in May.  It then escalated and I came up with showing anyone how we can progress some basic strength moves and build them up over 4 weeks.

Those who know me know I am a stickler for the quality of exercises.  Nicola, a long time client and friend always laughs at me and says my logo should be ‘Quality NOT quantity’!!  That does basically sum me and my business up!

I do hope that you will take up the 4 week progressions.  They say ‘4 weeks’ but actually it may take some of you 8 weeks to progress, if you do it properly and to suit your body.  It is a very ‘general’ programme and though it is suitable for those who are pregnant or had a baby – it is for those with no issues.  They still may want to take 2 weeks to progress with each workout.  Also IF anyone begins to get some niggles from any of the exercises then I always say get in touch.

I hope that the series helps or raises awareness of gradual progressions, especially during these times where there are a lot of classes on offer. Here is the link: https://www.vickihill.co.uk/free-exercise-videos/


Still not sure which fitness class is for you?

Are you a woman who has pelvic girdle pain? Do you have pelvic floor issues? Have you had a C-section, episiotomy or tears? Do you have a Diastasis Recti or weak deep abdominals? Are you peri – menopausal? Do you want to get fit in a safe environment? I can help, get in touch to find out more.


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