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Are Your Workouts Giving You What You Want?

How much thought have you put into the exercises you're going to use for your next workout, especially now that gyms are closed around Washington due to the COVID-19 pandemic? Have you been scouring the internet, Youtube, or the latest fitness magazine for a good workout? The workout you found online or in that magazine what was it designed for? Do those goals match yours? Have your thought about if those exercises are even safe for you? Using the wrong program and exercises can lead to wasting time, frustration, plateaus in progress, and Injury. Let's take a closer look at what goes into designing a workout program and the cost of getting it wrong.

Exercise Selection

There are many things to think about when choosing specific exercises. Machine vs. free weights, isolation vs. compound lifts, number of reps and sets to name a few. Due to gyms closed how are you choosing your exercises to overload your body to build or maintain muscle? One way we are able to build muscle and strength during our workouts at Rehab United Seattle is through Blood Flow Restriction (BFR). BFR creates an “Artificial High Intensity Environment” to improve muscle strength, and cardiovascular fitness to name a few of its benefits. I’ve included a link below to a video by the BFR pros outlining a little bit more about BFR training. (I will be doing a blog in the future all about BFR training…..stay tuned!)


If you choose the right exercises, but don't know how to do them properly you will again limit your results, or worse, end up injured. Poor technique leads to inefficient movement and limits the power your muscles can create. It also changes the load on your muscles, joints, and ligaments which can lead to pain and injury.


Volume is a way of thinking about how much work you're doing during a workout. Doing a few reps with a heavy weight or a lot of reps with a light weight could end up being the same volume. Same goes for running a shorter distance quickly uphill vs a longer run at a slower pace on flat terrain. If your volume is too great you won't recover well between workouts and create the possibility of injury. Too little volume and you won't see results.


If you've been doing the same exercises with the same weight and the same number of reps and sets, you're not progressing. Same goes if you jump on the treadmill for the same amount of time with the same settings each time. To make progress, things have to change and the program that works for your first 6 months won't work for you 2 years down the road.

Designing an exercise program is a complex challenge with a lot of factors to consider. Most people have a history of injuries and don't have perfect movement in every joint which further complicates things and can lead to injury. If you're not making progress or just want to make sure your workouts are as effective as they can be, our physical therapists at Rehab United Seattle are a valuable resource to help you during this period of home and park workouts. At Rehab United Seattle we have many options that you can take advantage of to stay fit during the COVID-19 pandemic. At Rehab United Seattle we offer wellness programs and BFR rentals to keep you fit and strong all without the need of expensive machinery or a gym. If you are interested in taking advantage of either a BFR rental or a wellness program you can reach out to us via phone at 206-524-4977 or email

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