Shake Up Your Workout Routine for Better Results
Sticking to the same workout plan might be “comfortable,” but it can limit your progress. Fitness experts suggest changing your routine to maximize the benefits for your body and mind. Switching your routine up every 6–8 weeks provides immense benefits to your fitness journey and overall physical health, and it doesn’t have to be expensive! MFA member gyms and wellness facilities have the workout variations you need.
Prevent Overuse Injuries
Repeating the same exercises over time can often cause injury from extensive strain on muscles and joints. One of the best ways to prevent potential injuries from strain is to shake up your workout routine. Transitioning between varying movements, like weight training, running, yoga, and CrossFit, is a helpful aid in physical fitness.
Overcome Fitness Plateaus
The body is designed to adapt to the various movements found in fitness and everyday life. The muscle memory that results from routine exercises makes your body more capable and efficient at performing routine workouts. In this sense, the “problem” with muscle memory is that it results in fewer calories burned the more efficient your body becomes at performing exercises. To continue progressing, show your body new exercises, change the level of intensity, or mix up the order of your workout routine. Minor variations, like switching from barbells to resistance bands, may reignite muscle growth.
Feed Your Head
Sometimes, when a workout routine becomes consistent, boredom can become a problem. Your excitement and anticipation of getting a good pump can disappear if your routine feels monotonous. Karl Erickson, a performance specialist at Mayo Clinic Sports Medicine in Rochester, Minn., suggests that changing workouts provides mental benefits such as new challenges, learning, and variety. Studies have shown that exercise is good for your brain and memory, and switching up your routine can only help! “Mental engagement is huge,” he explains. “We’re still doing similar movement patterns, but they challenge muscles differently.” Trying new activities keeps your workouts fresh and mentally stimulating.
Warning Signs
Concentrating on a single form of exercise, such as weightlifting or running, inhibits general fitness and causes muscular imbalances. “Let’s just say you’re going in consistently, you don’t miss, you’re seeing stagnant results, or you’re actually decreasing in performance,” Erickson speculates. “When you see a decrease in performance, chronic injuries, you’re not enjoying the workouts—those are telltale signs.” Strength training, flexibility, and aerobic exercise are all components of a well-rounded program. This strategy guarantees balanced muscle growth, increases general endurance, and improves mobility.
How to Switch Things Up
If you’re unsure how to adjust your workout routine, try the 3-2-1 method:
- Three days of strength training to build muscle and bone density.
- Two days of Pilates or yoga to improve flexibility and core strength.
- One day of cardio to support heart health and endurance.
You don’t have to overhaul everything at once—minor tweaks, like changing the number of reps, adding new equipment, or taking your workout outdoors, can make a big difference. Kathryn Larson, co-director of Rochester’s Mayo Sports Cardiology Clinic, recommends long-term exercise. To make your workouts more enjoyable, experiment with different exercises. Consider exercising alone or with others, inside or outside. “I don’t know that there’s a golden rule in cardiac health,” Larson explains, “in terms of switching up or modifying the schedule, so much as just being consistent in getting some sort of aerobic exercise for at least 150 minutes weekly.”
By embracing variety in your workouts, you’ll see better results and stay engaged and excited about fitness. Keep challenging yourself, and your body will thank you. First and foremost, people looking to change their workout routines should listen to themselves; whatever makes you happy is the key to shaking things up and enjoying exercise.