You want the best results possible. How do you know when it’s time to change your workouts?
First things first…
Are you following a quality workout program? You may be wondering, “How do I know if my workout program is a good one?”
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Before you change your workouts...Double check your workout includes:
Minimum of 4 days per week.
If you’re new to strength training, you can work up to 4 days per week. You do not need to start here. Consistency is the primary consideration.
It’s better if you can workout two days a week consistently than periodically working out 4 days a week. Give yourself a few weeks to create consistency with 2 or 3 days a week before jumping into 4 days a week.
Work all your major muscle groups
Your workout routine should include exercises for chest, tricep, biceps, back, quads, hamstrings and glutes. You may also want to include exercises for abs.
Give each muscle group time to rest
Give each muscle group at least one day rest before working the same muscle group again.
So, you could work your biceps on Monday and Wednesday. If you are working out on Tuesday, just work any other muscle group besides biceps.
TIP: If your workout fits all the above criteria then you do NOT have to change your workout routine.
Why you might want to change your workouts
Boredom
If changing your workouts gets you re-motivated, do it. I find that between 6 and 8 weeks, I’m ready for a change.
If you’re dreading your workouts, eventually you will stop. So, it’s ok to change them up a bit. How much should you change them? I’ll get to that in a moment.
Not seeing results
If your workout meets the criteria I mentioned above, then it’s probably not the workout plan that is the problem. It might be YOU (or how you are using the workout plan.) Before you change your workouts, read this.
It’s too much
The program could require more than you can commit to. For example, you picked a 5 -day per week program and now realize that you are only able to be consistent 3-days per week.
It's time to change your workouts
Let’s say you have a great workout routine and you’ve decided you are ready to make a change. How much should you change?
This is completely a personal decision; however, I like to make small “tweaks” to the program.
Here are some ways you can make minor changes and still feel re-motivated to keep going.
- Swap out an exercise for a similar one. For example, if you’ve been doing the dumbbell chest press, swap it with an incline dumbbell chest press or maybe a barbell flat chest press.
- If you’ve been doing sets of 10 – 12, try using a little heavier weight and going for sets of 6 – 8.
- Keep the exercises the same and change the order of them.
- Swap days. I do my chest exercises on Monday’s and Back on Tuesdays. I could swap them and do Back on Monday, Chest on Tuesday. Just that small change can make a difference.
Why I like to stick with at least most of the same exercises
To track results
Keeping my workout consistent makes it easier to track my progress. When I’m incorporating progressive overload (which is pretty much all the time), doing the same exercises week after week makes it easier to gauge how much stronger I’m getting.
It helps ensure that I’m always pushing myself.
Know when to rest
It’s also a great way to know when my body needs rest. For example, I may notice that I can’t lift as heavy or do as many reps as I have been.
If I notice this a couple weeks in a row, it’s time to give my body a short rest.
In Summary... It's time to change your workouts
Change your workouts no more often than every 4 weeks.
Aim to stick with your workout plan consistently for 8 – 12 weeks. If you need some variety, I recommend keeping the changes to a minimum.
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