If you’ve ever heard that you should switch up your workouts to “keep your muscles guessing,” this article is for you. Many people assume that constant variations in your workouts are required for progress, but the truth is that repeating your workouts for 4-5 weeks before switching things up is one of the most effective ways to build muscle, get toned, and see consistent strength gains.
While you might be thinking “But I don’t want to repeat workouts, that’s so boring!” I’m here to help you shift your mindset so you can start seeing more results and feeling less bored with your workouts.
That being said, this isn’t a post to trash workouts that switch things up a lot! I truly don’t subscribe to the thought process that says there’s only ONE way to do things. There are many ways to move your body effectively, and ultimately, any kind of movement is better than none. This article will mostly explain my methodology, beliefs, and what works for me when it comes to getting the best results from my workouts.
Let’s break down how often you should switch up your workouts and why!
Change Should Only Happen Every 4-5 Weeks (At Most)
When programming workouts for the FHM+ App, I do them on a monthly basis, meaning we stick with one program for the entire month at a time. This means we’re typically spending 4, sometimes 5, weeks doing the same workout.
But here’s the thing; the workouts aren’t the same every week because we’re focused on progressive overload, aka getting stronger and better each week we do it. That can mean better form, more reps, increased reps, more sets, a slower tempo, etc. We track and log our progress week to week and then set our goal to make progress when and where we can. This is what makes repeating workouts fun – it’s the personal “me vs me” challenge that you get to face each week.
The only way to get better, stronger, and more efficient at something is to do it repeatedly. If you’re constantly bouncing around from exercise to exercise, never repeating the same ones, you’ll never get the opportunity to master it and your body won’t be able to adapt, grow, and change as a result.
Why You Shouldn't Change Workouts Too Frequently
Let’s dig a little deeper into the “why” behind this. Here are some reasons why I don’t recommend changing your workout routine too frequently:
1. Your Muscles Need Time to Adapt
Your muscles don’t need to be “confused” to get results, they need time to build the movement pattern and build strength efficiently. If you’re changing your workouts every week, you’re not giving your muscles the opportunity to fully adapt, which will ultimately slow down your progress.
2. Progressive Overload is the Key to Results
Progressive overload is essential for building muscle. This means gradually increasing weights, reps, and intensity over time. If you’re always jumping from one program or set of exercises to the next, it’s really difficult to track your progress and challenge your body in a way that leads to real results.
3. Mastery Over Movements Leads to Strength & Safety
The continued focus on certain exercises each week will allow you to perfect your form, reduce your risk of injury, and build your confidence. If every week you’re presented with new exercises, you might be sacrificing your form which can lead to injury and inefficiency (you won’t get the most out of your workouts).
4. Consistency Wins
You can’t manage what you don’t measure and if you’re not doing the same thing consistently, it’s difficult to see measurable progress. By repeating the same workouts for 4-5 weeks (or more!) at a time, you’re able to see how much stronger you’re getting. It’s a feeling that far outweighs the need for novelty if you just give it a chance!
Switching things up too often can make it difficult to see measurable progress. Repeating the same routine for 4-5 weeks allows you to see how much stronger you’re getting—whether it’s lifting heavier, doing more reps, or feeling more in control of each movement.
When Should You Switch Things Up?
If you’re following a program like mine in the FHM+ App, you’ll get the chance to switch things up every month!
While I wholeheartedly believe that consistency is important, I am also of the opinion that 4-5 weeks with the same program is enough, especially if the next program is built off the previous one. There’s also a limit on your progressions within certain exercises, so sticking to the same workouts for too long can potentially lead to plateaus.
Here are some signs that indicate it’s time to switch things up:
- You’ve been doing the same exercises/routine for 4-5 weeks and aren’t able to make any additional progressions.
- Your workouts have started to feel too easy and you’re not feeling challenged anymore.
- You’re mentally bored or “checked out” and are losing motivation to keep showing up.
Final Thoughts
If you’re serious about changing your body composition (increasing lean muscle mass and decreasing fat), building strength, and improving your endurance, you might want to consider switching to a workout program or method that has you repairing the same workouts for a minimum of 4-5 weeks at a time.
At some point, your health and fitness journey needs to become about more than just chasing the next trend. It’s the boring basics that work. But the irony is that the basics aren’t boring when you make the connection to the results.
If you’ve yet to make the switch to workouts that repeat, this is your sign to take a chance, trust the process, and stick with a program for its entirety. Focus on progressive overload and take a “me vs me” approach to your workouts each week.
Results come from consistency, not constant variety. Pick a plan, stick with it, and see how you feel after dedicating 4-5 weeks to it. I’m positive that your body will thank you for it and you may even discover that this type of training is a very welcomed change to your sporadic routine.
