4 SIGNS YOU NEED TO CHANGE YOUR EXERCISE ROUTINE

When you’re new to working out or hitting the gym, it can be hard to get into a routine. Maybe you’re not sure where to start, what muscles to target, or how long to spend on your workouts. If you’re experience and you’ve committed long ago to making exercise a part of your lifestyle, you’ve likely found what works best for you – how to fuel properly, how to plan your workouts, and how to stay motivated. But is there a down side to never changing up your workout plans? Could getting too comfortable in your workouts make them less effective? Let’s explore some signs that mean it’s time to change your exercise routine.

1. YOU’RE NOT SEEING RESULTS

This might be the most obvious sign that it’s time for a change. If you’re trying to make muscle gains, lose weight, increase strength, speed or stamina – and not seeing any progress – it might be time to take a different approach. If you’re not sabotaging your progress by not eating well, you might need to change up your workouts. Not sure where to start? Ask if there are experts available at your gym or seek out a certified personal trainer who can help. They can talk to you about your goals and help target your training to get you on the right track.

Read more: 3 Tips For Re-Igniting Stalled Weight Loss

2. YOU’RE NOT FEELING THE BURN

If you find yourself just going through the motions during your workouts and never feeling tired when you’re finished, hungrier at your next meal, or sore at all the next day – ask yourself if you’re truly putting in the right amount of effort. Doing the same workout at the same intensity for long periods of time can make your body adapt – making it feel easy and not challenging enough to be effective (1). Your body gets better at handling the demands of a workout when it is the same every day. Everyone needs rest days, recovery days, or easy workouts as part of their training plan, but easy workouts should balance out the more difficult ones. If you are just going through the motions and hardly breaking a sweat, it might be time to reevaluate.

3. YOU CAN’T MAKE IT THROUGH YOUR WORKOUT

Maybe you’re feeling too sore to get started the next day or too exhausted to even think about the trip to the gym. If that is the case, it’s also time to re-examine your routine. Are you working in some easier days, active recovery or total recovery days each week? Sometimes your body is trying to give you signs that you need to slow it down or take a break. If you’re pushing through when you’re physically exhausted or trying to do too much, not only does your workout suffer, but you could be at risk for injury, too. Make sure you’re getting enough sleep and eating well – including refueling after your workouts when needed. Consider if taking a supplement or changing up your supplement routine could to help support your goals. Pre-workouts, energy drinks or protein powders are three supplements to help get you started.

4. IT’S REALLY DIFFICULT TO GET MOTIVATED

Another sign that it’s time for a change in routine is when you struggle with finding the motivation to get to the gym or to start your workout. Everyone has trouble getting started occasionally – often once you change into your workout clothes or walk in the door to the gym, it gets easier to get moving. If you find yourself really dreading your planned exercise day after day – it might be time to consider trying something different. You’re more likely to be successful completing a workout you’re looking forward to. Tired of lifting weights? Build some strength with bodyweight or HIIT training. Sick of the treadmill? Try out a new form of cardio – join a cycling class or sign up to play racquetball. Recruit an accountability partner to meet at the gym or challenge them to complete the same workout. If you find something you love doing, you’ll be eager to stick with it and put in your best work.

Read more: Motivation Killers to Avoid

CHANGING UP YOUR EXERCISE ROUTINE

If one or more of the signs above show that it is time for a change in your routine, you can think about three components to change: the time, type, or intensity of your workouts. Research shows that changing the duration (how long you spend working out), frequency (how often you workout), and mode (type of exercise) of training, helps resist adaptation(adaptation (1). Another study found that people who followed a more varied training schedule were more easily motivated to stick to their training plans (2).

BALANCING TYPES OF TRAINING

If you love distance running, experiment how some sprint training can help your overall speed. Add some strength training to help boost your overall fitness. If you usually do 30-minute workouts, expand to 45 minutes a few times per week. Add another set, try compound movements, or supersets while lifting. Shifting your balance of cardio, strength, and mobility workouts can help keep your body guessing. If you have no structure to your training plan, sign up for a race, commit to a group fitness class with friends, or set a concrete goal that you’re working toward.

HOW OFTEN SHOULD I CHANGE MY EXERCISE ROUTINE?

While a perfect answer would be nice, the best answer is – it depends. If you are new to lifting weights or trying a new form of cardio for the first time, it is good to practice the new skill consistently for a few weeks to lock in your form and become comfortable with the movements. Learning a new skill or movement pattern is inherently challenging, but you get better with practice and your body begins to adapt once it becomes less difficult.

Most experts agree that you should change your routine about every 4 to 8 weeks to build consistency and continue to see progress toward your goals (3). Even if you rotate your training between a few different workouts, continuing to experiment with changes in the intensity, frequency, and type of exercise can help you stay motivated, challenged, and committed to exercise for the long haul.

REFERENCES:

1. Hawley JA. Adaptations of skeletal muscle to prolonged, intense endurance training. Clin Exp Pharmacol Physiol. 2002 Mar;29(3):218-22. doi: 10.1046/j.1440-1681.2002.03623.x. PMID: 11906487.
2. Baz-Valle E, Schoenfeld BJ, Torres-Unda J, Santos-Concejero J, Balsalobre-Fernández C (2019) The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PLoS ONE 14(12): e0226989. https://doi.org/10.1371/journal.pone.0226989
3. Rodgers, W. M., Hall, C. R., Duncan, L. R., Pearson, E., & Milne, M. I. (2010). Becoming a regular exerciser: Examining change in behavioural regulations among exercise initiates. Psychology of Sport and exercise, 11(5), 378-386.