Ladder workouts are a great way to gradually push your limits in a workout. A ladder workout follows the simple form of increasing or decreasing the difficulty of your workout by small increments. Below are some of the most common ladder workout formats, as well as a few example workouts for each variation.
Ladder Workouts to Improve Strength and Endurance:
Strength Ladder Workout:
This type of ladder workout is best for strength-building moves, such as bodyweight exercises, weightlifting, or weight machines. You can make your strength workout into a ladder by increasing the number of reps per set, or the amount of weight per set. A strength ladder workout will help push you to new max weight, or new max reps.
Example strength ladder workouts:
HIIT Ladder Workout:
If you want to get a really efficient HIIT workout in, then try structuring it in a ladder! This can be applied to running, walking, swimming, cycling, and other forms of cardio exercise. You can divide your intervals up into a ladder by time, or by distance. A HIIT ladder workout will help you complete more intervals, more quickly, and improve your overall stamina.
Example HIIT Ladder Workouts:
Reverse Ladder Workout:
The reverse ladder is great for those who have trouble finishing an entire workout, because psychologically “counting down” keeps people more motivated than “counting up”. You can apply the reverse ladder format to nearly any strength & cardio workout.