Why "One Size Fits All" is the Biggest Lie in Fitness

Walking into a gym in 2026 feels different than it did a decade ago. We have smarter equipment, better recovery tools, and more data on our wrists than NASA had in the 60s. Yet, one stubborn myth refuses to die: the idea that a single workout program can work for everyone.

You see it everywhere. The "30-Day Shred" that promises abs for grandmas and bodybuilders alike. The influencer selling a PDF that supposedly built their glutes, claiming it will build yours too.

Let’s be honest. If you are a 45-year-old accountant with lower back pain and two kids, you should not be training like a 22-year-old Division 1 athlete. Fitness is not a t-shirt. One size does not fit all. In fact, "one size fits all" usually fits no one particularly well.

A solid blueprint is great. But the magic lies in the art of scaling that blueprint to fit you.

The Danger of the Cookie-Cutter Approach

When you buy into a generic program, you are essentially gambling with your physiology. These programs assume we all have the same biomechanics, injury history, stress levels, and recovery capacity.

Imagine a doctor prescribing the exact same dosage of medication to every patient who walks through the door, regardless of their weight, age, or symptoms. That sounds absurd, right? Yet, we accept this logic with exercise every day.

The problem isn't usually the exercises themselves. A squat is a great movement. But how you squat, how heavy, how often, and with what volume—that is where individuality reigns supreme. Following a rigid plan often leads to two outcomes: burnout from doing too much, or stagnation from doing too little.

How to Check Your "Volume Gauge"

Before you can scale a workout up or down, you need to know where you currently stand. Are you doing too much, too little, or just the right amount? This is about finding your "Maximum Recoverable Volume" (MRV).

Your body is constantly giving you feedback. You just have to listen.

Signs you are doing too much volume/intensity:

• Persistent soreness: Being sore for 24 hours is normal. Being unable to walk down stairs three days later is a warning sign.

• Poor sleep: Overtraining spikes cortisol, which keeps you wired and tired at night.

• Dread: If you mentally check out before you even tie your shoes, your nervous system might be fried.

• Regression: If your weights are going down instead of up, you aren't recovering.

Signs you are doing too little:

• Boredom: You finish a set and feel like you could have done 10 more reps while checking emails.

• No progress: You’ve been lifting the same 15lb dumbbells for six months with zero struggle.

• Lack of pump or fatigue: You leave the gym feeling exactly the same as when you walked in.

The sweet spot lies in the middle. You should feel challenged but capable. You should leave the gym feeling better than when you arrived, not like you were hit by a truck.

Scaling Up: The Easy Part

Most people think progress only means adding another plate to the bar. While that is true, scaling up is actually the simpler side of the equation. If you have mastered the basics and your recovery is on point, increasing the difficulty is straightforward.

We call this Progressive Overload, and it doesn't just mean "heavy."

1. Increase the Load

This is the classic method. If you squatted 100 lbs for 10 reps last week, try 105 lbs this week. Simple.

2. Increase the Volume

Add more sets or reps. If 3 sets of 10 felt easy, try 4 sets. Or push for 12 reps instead of 10.

3. Change the Tempo

This is often overlooked. Instead of pumping out reps quickly, slow down. Take three seconds to lower the weight. Pause for a second at the bottom. Increasing "time under tension" makes a light weight feel incredibly heavy without the joint stress of maximum loads.

4. Complexity

Move from a machine press to a dumbbell press. Move from a seated row to a bent-over row. By removing stability, you force your body to work harder to control the movement.

Scaling Down: The Lost Art of Regression

This is where the real coaching magic happens. Scaling down—or regression—is much harder for the ego to accept, but it is often exactly what the body needs.

In our "more is better" culture, doing less feels like failure. But if you have mobility restrictions, past injuries, or high life stress, scaling down is the only way to move forward.

Regression isn't about being weak; it's about being smart.

1. Reduce the Range of Motion

Can't squat to depth without your back rounding? Don't force it. Scale down to a box squat. By limiting how far you go down, you can build strength safely within your current range of motion.

2. Reduce the Complexity

If a barbell back squat hurts your lower back, switch to a goblet squat holding a single dumbbell at your chest. This shifts the weight to a safer position, engages your core more, and allows you to squat deep with less spinal compression. You are still squatting, but you’ve scaled the movement to fit your body.

3. Cut the Volume

Sometimes, life gets in the way. If you are sleeping four hours a night because of a new baby or a work deadline, doing 20 sets of legs is a recipe for injury. Scale down to 8 high-quality sets. You maintain your muscle, respect your recovery limits, and live to fight another day.

4. Lower the Intensity

Not every session needs to be a 10/10 effort. "Deload" weeks or lighter days allow your joints and connective tissues to heal.

Listen to Your Body, Not the Algorithm

The best fitness plan is the one you can sustain. In 2026, we are too smart to fall for the "one size fits all" propaganda.

Your workout should serve your life, not the other way around. If a program demands 6 days a week and you can only give 3, change the program. If a movement hurts, swap it out.

Be the architect of your own fitness. Use the blueprint, but don't be afraid to renovate the house until it fits you perfectly.