How to Modify Workouts Based on Your Symptoms
Exercise can feel overwhelming when your energy and symptoms fluctuate. Some days, movement feels great. Other days, even the warm-up feels impossible. Instead of forcing yourself into rigid workout plans, let’s talk about how to adjust based on what your body needs today.
Step 1: How Many Spoons Did You Bring?
Your starting energy level matters. Some days, you’ll come into a workout feeling rested and ready to go. Other days, stress, pain, or fatigue might mean you’re working with fewer spoons. That’s normal—and it’s why many hypermobile clients I work with don’t follow strict sets and
reps. Instead, I encourage: ✅Pushing harder on good days—when you have more energy, challenge yourself! ✅Dialing it back on tough days—sometimes, just showing up and doing a few reps is enough.
Step 2: How Many Spoons Does This Workout Cost?
Here’s something a client with hypermobility once told me:
“The same exercise that cost two spoons yesterday cost six today.”
This is the reality of training with a body that doesn’t always respond predictably. Your goal should be adapting in the moment. Some examples:
● On a low-energy day, you might swap intense strength training for gentle core activation.
● If you’re in a pain flare-up, a session might focus on manual therapy and breathwork instead of movement.
Over time, progress isn’t measured by any one workout but by your overall trend
—more strength, better resilience, and greater self-trust.
Step 3: What’s After the Workout?
The last piece? Planning for what comes next. If you have a long day ahead—picking up kids, making dinner, working late—your workout should leave you with enough energy to handle those tasks. On the other hand, if you’re heading home to relax afterward, you might be able to push a little harder. A good trainer, PT, or coach will help you make these calls instead of forcing you into a one-size-fits-all plan.
The Big Picture
Listening to your body isn’t a weakness—it’s a skill. By learning to adjust your workouts based on your symptoms, you’ll build a sustainable movement routine that supports your health instead of draining it. Some days will be easier, some harder—but every step forward is still
progress.
Train smart, trust your body, and keep moving in the way that works for you!
