During your fitness journey, there comes a time when change becomes necessary to keep progressing and avoiding plateaus. The question arises: when and how often should you change your workout routine? We spoke to Ishaan Arora, Karnal-Based Body Building India Certified Fitness Trainer, who currently provides online fitness-related tips, to know the optimal timing for switching up your exercise regimen and the considerations to keep in mind when doing so.
When You Should Change Your Workout Routine
“The need to change your workout routine arises primarily from the principle of adaptation. Over time, your body becomes accustomed to the stresses and demands of your current routine, which can lead to diminished results,” said Arora.
The signs indicating the need for change can vary from person to person, but a few common indicators include:
Plateaued Progress
“If you notice that your strength, endurance, or weight loss has stagnated despite consistent effort, it might be time to change things up. The body’s ability to adapt can hinder your progress, making it essential to challenge it in new ways,” said the expert.
Also Read: Breaking Through Plateaus: Common Fitness Mistakes That Stall Progress
Boredom and Lack of Motivation
“Mental fatigue can be just as detrimental as physical fatigue. If you find yourself dreading your workouts or feeling unenthusiastic, introducing novel exercises can reignite your passion and motivation,” said Arora.
Injury or Pain
The expert said that if you’re experiencing persistent pain or have suffered an injury, your current routine might be exacerbating the issue. Switching to exercises that don’t strain the affected area can aid recovery and prevent further harm.
Change in Goals
“As your fitness goals evolve, so should your workout routine. If you started with a focus on weight loss and have now shifted to building muscle, your exercises should reflect this change,” said Arora.
How Often You Should Change Your Workout Routine
While change is necessary, too frequent alterations can hinder progress. “Abruptly modifying your routine every week may prevent your body from adapting to the exercises, thus impeding growth. Conversely, sticking with the same routine for months on end can lead to plateaus. So, striking a balance is crucial,” said Arora.
Here are some guidelines to consider:
Every 4-6 Weeks
Arora recommended adjusting your workout routine every 4-6 weeks. “This timeframe allows your body to adapt to the exercises while preventing stagnation,” he said. “This doesn’t mean a complete overhaul; minor changes, such as varying sets, and reps, or introducing new exercises, can suffice,” he added.
Listen to Your Body
“Pay attention to how your body responds. If you’re experiencing excessive fatigue, persistent soreness, or lack of progress, it might be an indicator that a change is needed, even if you’re within the 4-6 week window,” said Arora.
Also Read: The Last 5 Kilos Are The Hardest To Lose, Here’s How To Break The Plateau
Progressive Overload
“Instead of changing the entire routine, focus on the principle of progressive overload. Gradually increase the intensity, weight, or duration of your exercises to continually challenge your body without the need for frequent routine changes,” highlighted Arora.
Periodisation
“For more advanced athletes or those with specific performance goals, periodisation can be a useful strategy. This involves dividing your training into distinct periods, each with a different emphasis on intensity, volume, and exercise selection,” suggested Arora.
Conclusion
Knowing when and how often to change your workout routine can make a significant difference in your progress and overall enjoyment of your fitness journey. While there is no one-size-fits-all answer, paying attention to your body’s signals, staying adaptable, and adhering to the principles of progression can guide you toward sustained success. Remember, the key is to strike a balance between consistency and innovation, ensuring that your journey remains both effective and exciting.
[Disclaimer: This article is for informational purposes only. Consult your healthcare provider to get a thorough diagnosis and treatment as per your health needs.]
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