How Often Should I Change My Workouts?
There is no firm scientific proof to indicate that there is a correct time to change your workout, but 6 to 8 weeks as a guideline is a good starting point.
The most important thing is to listen to your body and change when your strength developments or performances are not increasing to the same level as before, or that you do not find it as hard as you used to. It may be because you are simply bored and are ready for new goals and challenges to spice it up and give you the drive to continue.
Why should I change my workout?
The main reason to regularly change is as follows: if you do the same workout for long periods of time you will hit a plateau and will not receive the same benefits as before. You will be simply maintaining what you have already achieved and even in some cases you will start to lose some of your strength and fitness – those important goals that you have worked so hard at.
Why not change your programme more frequently?
Your body needs time to adapt to the new exercises, to learn and remember the movements and the way these new movements cause physical stress. Your body needs to be able to do these new exercises perfectly before moving up to the next level.
When you get used to the new movements, you will then begin to handle the new stresses and will perform them more easily than at the start. It is only when you reach this stage that you can start thinking about a new program, but remember: give your body a chance to conquer the one you are on first!
3 points to remember when you change your workout to a harder level:
- Add more rest between exercises as they will be harder for your body and will need more time to recover. There is no need to rush through them.
- If your diet is not already perfect, make sure you improve the nutrients you feed your body so that you give it every opportunity to get maximum benefit from the new workout.
- When designing your new program try and make sure that you are not doing any of the same exercises from your last program. Variety is one of the key elements to gain maximum benefits and I would go as far to say pick your least favourite piece of equipment to use as it will be this piece that you will find the hardest and therefore it will be the exercise that gives your body maximum benefits.
For exercise and program ideas please refer to ‘The Experiment’ by clicking here
June 15th, 2008 at 6:31 pm
This is so true. Forever I seemed to be stuck in a rut of not being able to lose those last few pounds. After I changed my workout, I was able to shed those pounds in 4 weeks!
June 23rd, 2008 at 8:42 am
absolutely true.. a lot of people who are having workout that don’t feel they have progress.. it takes 6 to 8 weeks that our muscles will react to that load..
October 18th, 2008 at 11:30 pm
I just do it monthly for simplicity because I do a general review at the end of every month. Besides, time to insert a new planner refill into its cover (2 page a day monthly Day Timer, where I also record my training).
June 23rd, 2010 at 12:52 am
You definitely do need to change your workout periodically! One key to remember is that you need to go back and do phases you’ve done before. Make sure that the phases are planned and not random from one to another. It’s awesome to go to a phase that you haven’t done for a couple months and see how you’ve improved! Great article!