{"id":26474,"date":"2021-10-11T15:59:41","date_gmt":"2021-10-11T15:59:41","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=26474"},"modified":"2021-10-11T15:59:42","modified_gmt":"2021-10-11T15:59:42","slug":"how-often-should-you-change-your-workout-routine","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/how-often-should-you-change-your-workout-routine\/","title":{"rendered":"How Often Should You Change Your Workout Routine? Fitness Pros Weigh In."},"content":{"rendered":"

Change feels good. Whether it\u2019s refreshing your hairstyle or color, pulling your cold-weather knits out of storage, or getting a pump of flavor in your morning latte, change keeps life interesting.\u00a0<\/p>\n\n\n

The same holds true for your workout routine. It\u2019s amazing how simple tweaks like varying your running route or trying a new class can make all the difference in your motivation and even results.\u00a0<\/p>\n\n\n

That said, if you want to get the most out of your exercise routine, there is a science to changing your workouts. On the one hand, hopping around too much can sabotage your progress by not allowing your body time to adapt. But if your workouts get stuck on repeat, you\u2019ll stop making improvements after a while.<\/p>\n\n\n

So, where is the happy medium? We asked several fitness experts to clarify how often you should change your routine for optimal results.\u00a0\u00a0<\/p>\n\n\n

Do You Need to Change Your Workout Routine?<\/h2>\n\n\n

Like many exercise-related questions, the answer is: It depends.\u00a0<\/p>\n\n\n

\u201cKnowing if or when to change your exercise program is heavily influenced by a number of factors, which is why it\u2019s never as simple as answering \u2018yes\u2019 or \u2018no,\u2019\u201d says Jack McNamara, CSCS, an instructor with TRAINFITNESS<\/a>.<\/p>\n\n\n

One of the most important factors to consider is your goal. Are you looking to build muscle<\/a> or strength? Get better at a sport? Burn calories for weight loss<\/a>? Clarifying the purpose of your workouts will help you figure out whether you need to change things up.<\/p>\n\n\n\n

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\u201cFor some goals, it\u2019s optimal to change up your workouts on a regular basis,\u201d says Joe Johnson, personal trainer and owner of 9 to 5 Nutrition<\/a>. For example, if you\u2019re looking to improve fitness and burn some calories, it might pay to switch up your workouts often simply so you don\u2019t get bored and lose the motivation to work out, he says.\u00a0<\/p>\n\n\n

However, if you\u2019re still seeing progress and enjoying your training, you can stick to the same workouts for as long as you like, says Brett Durney, CPT, co-founder of Fitness Lab<\/a>.<\/p>\n\n\n

But if you do decide to switch things up, you may reap some of these benefits, experts say.<\/p>\n\n\n

What Are the Benefits of Changing Your Fitness Routine?<\/h2>\n\n\n

Greater progress<\/h3>\n\n\n

\u201cGetting fitter, faster, and stronger is your body\u2019s way of adapting to the stressors we place upon it, be that intentionally through exercise or unintentionally through our lifestyles,\u201d McNamara says. After a while, however, your body wises up and learns to adapt to your workouts more easily. \u201cThe longer you perform an exercise routine without changing it, the slower the progress,\u201d McNamara says. Eventually, the improvements stop (also known as a plateau<\/a>). To avoid plateaus, you have to introduce your body to new challenges if you want to keep seeing changes. That means switching up your routine in some form or another on a regular basis.\u00a0\u00a0<\/p>\n\n\n

The one caveat: If you change your routine too much, too often, your body won\u2019t get the opportunity to adapt to any of the stressors. This can also sabotage your progress, according to Durney.<\/p>\n\n\n

Fewer overuse injuries\u00a0<\/h3>\n\n\n

By varying your training, you may be able to avoid developing an overuse injury<\/a>. \u201cYour body has a limited ability to adapt, so if you repeatedly perform the same exercises time and time again, your tendons and ligaments are at a much higher risk of developing overuse injuries,\u201d McNamara says. Changing your routine can stress your body in different ways, which lowers the risk of excessive wear and tear on muscles, joints, and connective tissues.<\/p>\n\n\n

Helps you stay consistent<\/h3>\n\n\n

It\u2019s easier to convince yourself to skip your workout when you\u2019re sick of doing the same exercises, following the same routes, or going to the same classes. Switching things up on a regular basis lowers the risk of getting bored and quitting your exercise routine altogether. \u201cIf things feel fresh and interesting every session, it\u2019s more likely you\u2019ll stick to it,\u201d Durney says.<\/p>\n\n\n

How Often Should You Change Your Workout Routine?<\/h2>\n\n\n\n
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There\u2019s no one-size-fits-all answer for how often to change your workout routine. (And, as noted above, it can be a bit of a Goldilocks approach.) The right frequency for you will depend on your goal, as well as how long you\u2019ve been training. However, as a general guideline, aim to mix things up every 3-6 weeks, Durney says.\u00a0<\/p>\n\n\n

\u201cYou can also just change things whenever you feel like [your progress] is stalling,\u201d he notes. For example, if you haven\u2019t hit a personal best in a particular lift in a while, it may be time to vary your training.\u00a0<\/p>\n\n\n

Keep in mind that changing your routine doesn\u2019t necessarily mean you need to perform a complete overhaul. \u201cSmall changes to sets, reps, or even just one or two exercises can make a big difference,\u201d McNamara says.\u00a0<\/p>\n\n\n

But sometimes, a big change is exactly what you need. For example, a shift in seasons can be a great opportunity to shake things up, especially if you enjoy weather-dependent activities like skiing or mountain biking.<\/p>\n\n\n

Just be sure you have rationale behind any changes. \u201cEnsure that your program or workout is geared toward your goals, rather than just throwing a bunch of random exercises together,\u201d Durney says.<\/p>\n\n\n

How to Change Up Your Workout Routine<\/h2>\n\n\n

When you need a small change<\/h3>\n\n\n\n
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There are countless ways to change up your workouts. And they don\u2019t all involve remaking your routine from scratch, either, Durney says. (Though that\u2019s certainly an option.)<\/p>\n\n\n

\u201cTechnically, I change my workout routine every session,\u201d McNamara says. \u201cI always aim to include an extra repetition, change the weight, vary my rest<\/a> periods, or even increase my overall time under tension.\u201d (You can increase your time under tension by lifting a weight more slowly.)\u00a0<\/p>\n\n\n

Trying different variations of the same exercise can also make your workouts feel fresh, without changing them too dramatically. \u201cIf you normally do back squats, perhaps change that for front squats or Zercher squats instead,\u201d <\/strong>says Becky Derbyshire, NASM-certified personal trainer and owner of The Lifestyle Blogger UK<\/a>.<\/p>\n\n\n

You can make small tweaks to cardio workouts as well. Try adding 5 minutes to your steady-state run, pedaling your bike a little faster during uphill climbs, or increasing the resistance on your indoor rowing machine.\u00a0<\/p>\n\n\n

The following methods are all great ways to make small changes to your routine:<\/p>\n\n\n\n