How Often Should You Change Your Workout Routine
There isn’t a set rule for how often you should change your workouts. It depends mainly on your fitness goals. For example, if you’re training for a half marathon, your workout plan and how often you change it will differ from someone training to become a weightlifter. That said, it’s generally recommended to adjust part of your workout plan every month or so.
Renata Joy, a certified personal trainer and the creator of Pure Joy Wellness, stated that in order to maintain development and prevent plateaus, it is crucial to make your workouts interesting and demanding. “I usually have my customers switch up their strength and cardio training regimen every four to six weeks.”
This time frame helps your body adapt to the demands of your current workouts, Joy explained. As your body adjusts, your fitness improves. Research suggests that endurance may start improving in as little as 2 weeks with regular cardio workouts. And you may notice minor increases in muscle strength after 2 to 3 weeks of resistance training.
Without new or more challenging routines, your fitness gains may eventually plateau. This is where it is helpful to change things up. Joy stated, “You will continue to make improvements if you keep your body guessing.” This does not require you to completely restructure your exercise regimen. Depending on your objectives, you can make minor adjustments, like as attempting a new workout or upping the number of repetitions and sets.
How do you know when it’s time to change your workouts?
Although general exercise recommendations are beneficial, you should modify them according to your tastes, goals, and degree of fitness. Joy stated that “being consistent is the most critical element when you are just starting out.” “So establish a schedule that you will stay with and that works for you.”
If that routine is still effective and enjoyable after 4 to 6 weeks, you shouldn’t feel pressured to change it. Changing your training too much or too often could sabotage your progress because your body won’t have time to adjust to your workouts.
You will know when it is time to level up, according to Joy. The following are indicators that it is time to modify your exercise regimen entirely or in part:
1.Your progress stalls:You will not experience gains in strength or endurance if you reach a plateau.
2.Your workouts feel much easier:When your once-challenging workouts feel too easy, it’s time to make a change.
3.You have more muscle soreness or new injuries:Repeatedly performing the same workouts increases the risk of overuse or injury.
4.Your sweat sessions feel like a chore:If your go-to workouts become boring, you may be less likely to stick with them.
What are the benefits of switching up your workout regimen?
There are physical and mental health benefits of changing your workouts.
Improves fitness:
You can increase your fitness gains by varying different parts of your training. You will develop well-rounded fitness by using a variety of muscle groups in novel or difficult ways. For instance, changing up your regimen can help you gain strength and muscle mass.
In a review, researchers compared periodized and non-periodized resistance training. They found that periodized training routinely changing exercise intensity, volume, or frequency was more effective for building muscle strength.
Prevents plateaus:
When your body grows accustomed to the same exercises, it might reach a plateau and become less efficient as your fitness level rises. Adding diversity to your workouts is the best method to overcome a plateau or prevent one entirely. “Progress counteracts plateaus,” Joy stated. “And you have to keep (gradually) challenging yourself if you want to make progress.”
Reduces injury risk:
Sticking to the same exercise routine for too long can increase the risk of overuse injuries, such as muscle strains and sprains. You can avoid overworking your muscles by changing your exercise type and intensity. These changes help reduce strain on your muscles and joints, said Joy. And this can reduce your risk of overuse injuries.
Boosts motivation:
It might become monotonous for anyone to perform the same exercises every day. You may overcome boredom and maintain your motivation to work out by varying the volume, intensity, or activity of your workouts. “Over time, it increases your likelihood of maintaining your exercise routine,” Joy added.
Tips for how to switch up your workout:
There are several ways to switch up your workout routine.Here are some ideas:
1.Adjust Your Sets, Reps, or Weight:If you’ve been lifting lighter weights for higher reps, try heavier weights with fewer reps and vice versa.
2.Try New Exercises:Swap out old exercises for new ones targeting the same muscle groups. For instance, replace squats with lunges or bench presses with push-ups.
3.Incorporate Different Training Styles:To exercise your muscles in a different way, try circuit training, yoga, Pilates, or HIIT (High-Intensity Interval Training).
4.Change Your Equipment:If you’ve been using machines, transition to free weights or resistance bands to improve stability and engage more muscles.
5.Add Variety to Cardio: Mix up your cardio by alternating between running, cycling, swimming, or rowing.
Experts suggest changing your workouts every 4 to 6 weeks. But how often you adjust your routine depends on your fitness level, goals, and preferences. Changing things up can be a fun way to challenge your muscles, progress toward your goals, and stay motivated to exercise. But you don’t have to ditch your entire routine. Try periodically changing different variables, like intensity or frequency, to keep making gains.