When To Change My Fitness Program
In order to avoid hitting a plateau in fitness and not continuing to see progress, you’ve got to switch things up and change your workouts from time to time. And although how often—and how—you should do that will depend on many factors (your level of fitness, your goals, your DNA), there are some general rules of thumb you can follow.
“Generally, you should change your routine every six to eight weeks to allow for appropriate physiological adaptations (like changes in body composition, for example),” says trainer Rolando Garcia, E at Equinox Opens a New Window. Manager. But, depending on your level of experience as an athlete, you may adapt faster or slower, he adds. That means it’s important to have a structured program—and a way to assess your progress.
How should one alternate their workouts to avoid adaptation?
What should you change?
- Amount of days you workout
- Length of workout
This change would make a substantial difference in muscle gains and would help you easily break out of a plateau.
- Weeks 1-2: Squats – 4 Sets x 8-12 Reps
- Weeks 3-4: Squats – 6 Sets x 6 Reps
- Weeks 5-6: Squats – 10 Sets x 3 Reps
- Weeks 7-8: Repeat
This is a very unconventional yet extremely effective method to break out of plateaus. In this case, the total volume is approximately the same but the total weight lifted (tonnage) is much higher. For example, if you perform 3 Sets x 10 Reps x 200 lbs for the bench press then your total tonnage would be 6000 lbs. However, by switching to 10 Sets x 3 Reps x 250 lbs, your total tonnage would be 7500 lbs.
In general, you want to change your reps every 4 to 6 weeks. However, there are many exceptions and your workout design will determine how frequently you need to make changes.
It isn’t bad to work out every day. Doing some form of physical activity each day is smart when you’re trying to slim down. But if you want to lose weight, repeating the same workout mode, intensity, or duration day after day won’t work. … On the remaining days, mix in a cycling workout and a day of walk/run intervals.
It’s possible that your routine is so repetitive that your body doesn’t have the opportunity to properly rebuild itself after each workout. Again, you need to switch up your workouts.
Perhaps the biggest sign that your body is bored with your workout is, well, boredom. If you’re doing a workout for several weeks, you’re loving it, and suddenly you’re not in the mood to do it any more, it’s your body saying, ‘we are sick of this’. And what’s the point of doing a workout you’re just not into? “Let’s keep it fun. If you aren’t having fun, you need to give yourself the freedom to do something different”