Why Progression Help You Reach Your Goals

Ever heard your coach say, “We’ll be working on a progression of the strict pull-up today,” and wondered what that actually means? Progressions are the building blocks that take you from where you are now to where you want to be. Whether your goal is to build muscle, lose weight, recover from an injury, or learn a new skill, progressions provide a structured path to success.

What Are Progressions?

Progressions are simply the steps that help you build strength, skill, or endurance over time. They challenge your body to adapt by increasing weights, reps, or complexity. Starting small and scaling movements ensures you stay healthy, injury-free, and on the fastest path to your goals.

For example, working toward a strict pull-up might look like this:

1. Static Bar Hang

2. Scap Pull-Up

3. Ring Row

4. Banded or Assisted Pull-Up

5. Strict Pull-Up

6. Kipping Pull-Up

It’s tempting to skip ahead, but remember: you have to “walk before you run.” Developing grip strength and control with static holds and strict pull-ups prepares your body for the more dynamic demands of kipping pull-ups.

The Bigger Picture

At Seacoast Athletics, everything you do in the gym contributes to your goals. Movements like farmer’s carries, hanging knee raises, rows, curls, and even rowing all build the strength and endurance needed for exercises like pull-ups.

Trust the Process

Consistency is key. Show up, follow the progressions, and trust that every step is bringing you closer to your goals. With patience and effort, that first strict pull-up—or whatever your next milestone may be—is well within reach!