Ditch the Exercise Levels: How to Build Strength Without Labels or Limits

9 May

📌Pin this for later

I’ve been teaching movement in all sorts of ways for over 20 years—dance, Pilates, aerobics, strength and conditioning. And in all that time, across all those different styles, I’ve decided: Levels are limiting.

Think about it—when you walk into a class or start a workout program and see "Beginner," "Intermediate," or "Advanced," where do you place yourself? More importantly, how does that label make you feel?

Maybe you’ve been lifting weights for years, but your mobility isn’t great. Maybe you’re super strong in your legs but struggle with upper-body exercises. Maybe you’re returning to movement after a break, and some things feel easy while others feel impossible.

This is why I don’t believe in levels. Instead, I believe in starting where you are, choosing a challenge that makes sense for today, and progressing from there.

Let me explain……

A Personalised Approach to Progress

When you work with me we don’t slap a label on your fitness level and leave it at that. We take an approach that gives you autonomy, builds confidence, and ensures you always have options.

I like to think of it as layering progress, rather than labelling progress.

Here’s how it works:

1. Start with something that feels easy or achievable. This isn’t about "regressing" an exercise. It’s about choosing an entry point that works for you.

2. Increase the challenge gradually. Maybe that means adding more weight, increasing reps, or trying a slightly harder variation—but only when you feel ready.

3. Recognise that progress isn’t linear. Some days, you’ll feel strong and capable. Other days, just showing up is enough. And that’s okay.

The Press-Up Example

Let’s talk about press-ups (push-ups).

I’ll be honest—my legs are strong, but my upper body? That’s a different story. If I followed a traditional "levels" system, I’d be doing advanced squat variations while struggling through "beginner" press-ups.

But in reality, I approach both movements with the same mindset:

✔ For squats, I might start with an easy variation to warm up before progressing to something more challenging.

✔ For press-ups, I start with a variation that feels right for me today, and I build from there.

This way, I’m always working at a level that’s both challenging and achievable—without feeling like I’m being "demoted" or "not strong enough."

Why This Builds Confidence (And Keeps You Moving)

The traditional "levels" system can be discouraging. It assumes that if you start at Level 1, you have to "earn your way" to Level 2 or 3. But what happens when a movement feels too easy in some ways and too hard in others?

You feel stuck. Frustrated. Maybe even like you’re failing.

That’s why I focus on options instead of levels. Some days, you push yourself. Other days, you stick with the basics. But either way, you’re building confidence—because you know you always have a choice.

To stay on track and monitor your progress, I've created a Fitness Habit Tracker specifically for busy women like you.

This tracker will help you:

Build awareness around your habits
Identify patterns
Make adjustments as needed

It's available for download on my website lisadawnbeckwith.com/tracker

Use this tool to stay accountable, celebrate your wins, and prioritise your health and well-being.

Grab it TODAY

So, Where Do You Start?

If you’re ready to build strength in a way that actually works for your body—without getting caught up in labels—my one-to-one coaching is for you.

✔ We’ll create a movement practice that feels doable, not overwhelming.
✔ You’ll learn how to challenge yourself without second-guessing what level you “should” be at.
✔ And you’ll build the kind of strength and confidence that comes from truly working with your body, not against it.

Whether you’re starting from scratch or picking things back up, I’ll meet you where you are—and help you move forward in a way that feels good.

👉 Learn more about 1:1 coaching here and let’s get you moving, your way.

P.S. Want more tips like this?
Your Weekly Boost is my bite-sized newsletter where I share honest thoughts, simple movement tips, and gentle nudges to help you feel more at home in your body.
💌 Sign up here to get it in your inbox every week.