Whether you are training for specific goals or for general fitness, it’s a good idea to change your exercise routine every once in a while. Very often, the reason you are not sticking with the routine or not getting the results you want is simply because it is not the best option for you. Below are some examples of when changing your routine can be very beneficial.
1. You are not enjoying it
One of the best ways to ensure long-term adherence to physical fitness is to enjoy your chosen activity. There are so many ways one can stay fit that there is absolutely no point in trying to stick with a routine that feels like a chore. If you struggle to motivate yourself with your current exercise regimen it’s time to try something different.
Some people like the social aspect of exercise, others prefer their space. If the thought of going to the gym makes you feel uncomfortable, choose an activity that won’t cause you stress. You can do resistance training at home and get your cardio done outdoors. You can do zumba for cardio and lift some weights using online classes. With the amount of exercise options available nowadays, anyone can find something enjoyable that will improve their fitness.
2. Your form/skills/performance are not improving
If you’ve been going to the same class/gym for months or even longer but you’re still unable to perform numerous exercises with good form, it might be time to change things up. Instead of carrying on, it’s best to take a step back and address the issues. You can always choose exercises more suitable for your mobility, fitness level and body type. From there, you can build up towards more difficult variations.
Similarly if you struggle to increase the weight you lift you can switch to different variations. For example, you’ve been stuck with your chinups. You can try doing self-assisted chin-ups with your feet on the floor. This will allow you to focus on form, tempo and building strength instead of doing several band assisted chin-ups using momentum and bad form.
3. You can’t consistently maintain it
If your fitness routine starts getting in the way of your life it might be time for a change. Things come up in life and sometimes you just can’t continue with your usual exercise regimen. If you have a very ambitious exercise schedule but are often unable to make it, it can be very easy to go off track and stop exercising all together.
When it comes to exercise, it is more important to do it consistently long-term rather than the number of sessions per week. Furthermore, if you don’t get enough recovery/good sleep it will affect the quality of your workouts. Without a doubt, 2-3 good quality sessions per week is way better than 5 sessions when you are tired and simply go through the motions. Focus on incorporting exercise around your lifestyle rather than the other way around.
4. It doesn’t fit your goals
If your goal is to build muscle and change your body composition, doing lots of circuit classes won’t be the most effective way to achieve that goal. Similarly, if your goal is primarily to burn calories, but all you do is yoga and pilates, it might be time to include some cardio into your routine. While you should be doing the type of activity you enjoy, it is important to understand that different types of training will produce different results.
Muscle building requires a structured programme and progressive overload. Cardio is very important for heart health and to burn calories. This includes long duration steady state cardio and not just conveniently short HIIT workouts. If you have a specific fitness goal but do an activity that won’t help you achieve it, it’s time to change things up.
5. It’s not challenging enough
If everytime you go to the gym you simply go through the motions and don’t exert any significant effort it’s time to make your routine a bit more challenging. This doesn’t mean doing things your body is not prepared for. You can always make any exercise more difficult by slowing down the tempo, trying a different type of equipment, increasing reps/sets/weight, using unilateral variation or more challenging stances.
Similarly, when doing cardio you can increase the intensity you work at. Simply adding incline on the treadmill can make a big difference. While a good workout doesn’t mean you should feel like vomiting/passing out after it, it should be challenging enough. As you get fitter you should continuously increase the difficulty of your workouts to get the best out of them.
6. You’ve been doing the same routine for months
While practice makes perfect, repeating the exact same routine for months on end is not the most effective way to exercise. This is particularly relevant if you have specific fitness goals. At the same time, doing a completely different thing every week is not the best idea either. Finding a perfect balance of when to update your routine might take some experience and practice.
Generally, 4-6 weeks is a good number to keep in mind but it doesn’t mean you need to strictly stick to it. Furthermore, changing routine doesn’t necessarily mean changing all the exercises – it simply means introducing new stimuli to your muscles.
A good way to update your routine is to do it gradually. For example, you’ve been doing goblet squats, lunges, romanian deadlifts and glute bridges for 4 weeks. On week five, you can substitute lunges with split squats and glute bridges with hip thrusts. The week after, you can change romanian deadlifts to a single leg variation. Similarly, changing equipment you use or adding a pause at the bottom of a rep will create new stimulus for your muscles.
7. It’s lacking variety
Some of us are better at running, others are naturally strong and good at lifting weights and building muscles. We often only focus on the activity that we do best. Often, very important aspects of physical fitness can be ignored. If you love cardio you should still include some type of resistance training. It doesn’t mean you need to “become a bodybuilder”. What it means is doing full-body resistance training a few times a week at a moderate intensity. It won’t get in the way of your cardio activities. In fact, it will improve your performance.
Similarly, if you love lifting weights it is still important to train your heart. A balanced exercise routine will have a combination of cardio, resistance and mobility training. You can focus on your favorite type of activity, but try to also work on other aspects of fitness.
8. You don’t recover enough/get injured
If you are constantly sore, fatigued or getting joint pains the routine you are following might need to undergo significant changes. The fatigue and soreness comes from lack of recovery. The best way to address these issues is by changing the frequency and intensity of your sessions. For example, it can be difficult for your body to recover properly from very vigorous cardio and weight lifting. This might be a good time to change up your programme and allow your body more time to recover.
Injuries and nagging joint pains are likely caused by improper execution of exercises and muscle imbalances. For example, if you keep trying to do certain exercises and keep getting back pains, it is definitely time to change your training and focus on addressing your muscle imbalances and weaknesses.
When it comes to exercise one size definitely doesn’t fit all. Being able to recognize when your routine isn’t working for you and making necessary changes is very important if you want to be successful on your fitness journey. Finding a balanced routine that is enjoyable and works for you is the key to long-term well-being.