Expert Tips: How Frequently to Modify Your Fitness Regimen

When you discover an exercise routine that resonates with you, whether it’s running, weight lifting or yoga, it’s easy to stick with it for an extended period. However, incorporating variety into your workout routine is not just about breaking the monotony but can also lead to improved fitness results.

Continuously repeating the same exercise routines can cause your muscles, joints, and nervous system to become more efficient at those movements, thus causing your progress to plateau. Erin Nitschke, a certified personal trainer, emphasizes that changing your routine periodically can significantly enhance your strength, endurance, and overall fitness while keeping the workouts mentally engaging.

When to Modify Your Fitness Exercise Plan

If your fitness goals are centered on staying active and healthy without a specific objective like building muscle or losing weight, you may not see a need to change your routine. However, if your goal is to continuously improve and progress, it’s essential to progressively challenge your body beyond its current capacity. As Brad Schoenfeld, PhD, a professor of exercise science at Lehman College puts it, “You won’t see gains without change.”

If you notice your go-to workout becoming easier, it’s probably time to level up and challenge your body further. Sarah Pope, a certified personal trainer, suggests changing your routine every four to six weeks depending on your progress. Even if optimizing fitness results is not your primary concern, varying your routine can prevent boredom, burnout, and repetitive strain injuries.

Introducing Changes to Your Workout Routine

Changing your workout routine doesn’t necessarily mean a dramatic shift from one form of exercise to another. Small modifications such as incorporating new exercises, increasing the weight or reps, altering the order of movements, or adjusting rest periods can be sufficient to stimulate new growth and prevent plateaus.

For example, strength trainers could increase the weight they lift or include new exercises. Runners might consider replacing a couple of their weekly jogs with Pilates or weight lifting to work their body in new ways and alleviate joint stress.

What to Consider When Changing Your Exercise Routine

Before incorporating new exercises into your routine, it’s crucial to understand how to perform them properly. Consult with a trainer or instructor or watch instructional videos to avoid injuries. And remember, when transitioning to a new exercise, class format, or form of cardio, it is advisable to gradually increase the intensity and volume rather than going all in on the first day.

The Key to an Effective Workout Routine

Our bodies tend to become comfortable with routines, and this comfort can lead to stagnation in fitness progress. Aiming for versatility in your workouts can help you keep making gains while minimizing the risk of boredom or repetitive-use injuries. Whether it’s adding in new exercises, gradually increasing weight or reps, or incorporating some cross-training into your schedule, change doesn’t have to be dramatic, but should be consistent. Your body and mind will thank you.