RX vs. Scaling: Finding Your Perfect "Dose" for Progress

We see it on the whiteboard and TV every day: RX and Scaled. But what does it mean to “scale” and what does it mean to “RX” a workout? If we want to get fitter, stay injury-free, and actually enjoy coming to the gym, we need to change how we look at these terms. Let’s break down what they actually mean and why your choice today dictates your results tomorrow.

Defining the Terms

What is RX? In the medical world, "RX" stands for a prescription. In the gym, it’s the same thing. It means completing the workout exactly as written—no substitutions for movements, weights, or rep counts. When you RX, you are following the "prescribed" dose intended to produce a specific physiological response.

What is Scaling? Scaling is simply modifying the workout to match your current fitness level, skill set, or physical condition on a specific day. It—and I cannot stress this enough—is NOT "cheating" or "doing less." It is adjusting the volume or intensity so that you get the same workout stimulus as the person next to you.

The "Stimulus" is the SecretSauce

Every workout has a "goal." If the workout is a 7-minute sprint but the RX weight is so heavy that it takes you 20 minutes, you didn’t get the intended workout. By scaling the weight down, you keep your heart rate in the target zone and get the metabolic "burn" the coach intended. In this scenario, the person who scaled actually got a better workout for their fitness than the person who struggled through RX just to say they did it.

Why Scaling is a Superpower

It’s easy to think of scaling as a step backward, but it’s actually a tool for growth. Here is why:

• Longevity: Scaling allows you to move with perfect mechanics. Pushing RX weights with "ugly" form is a fast track to the sidelines.
• Consistency: Some days you’re stressed, tired, or sore. Scaling recognizes that your 100% effort today might look different than it did last Tuesday.
• Building the Foundation: You wouldn't try to run a marathon before you can walk a mile. Scaling gives you the bridge to eventually hit those RX movements safely.

A Note from Your Coaches

If you’re ever unsure whether a movement is "RX" or if a scale is right for you, just ask. We aren't here to judge your weight on the bar; we’re here to make sure you leave the gym better than you walked in.

Even your coaches scale! We do it to work on weaknesses, protect our joints, or simply because our bodies need a "recovery" stimulus that day.

The Bottom Line

The whiteboard is a tool for tracking progress, not a measure of your worth as an athlete. Whether there is an "RX" next to your name or a list of modifications, the only thing that matters is that you showed up, moved well, and gave it your all.

Next time you walk in, ask yourself: "What version of this workout will make me better today?"