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How often should you change your training routine?


It’s easy to get into habits with fitness, but how often should you switch it up?

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There are usually two different scenarios when it comes to how people exercise. One approach is to find a workout you like (like running, spinning or Yoga) and then do the workout every day. The second scenario is the general fitness enthusiast who tries a different workout every day, or trains differently depending on his mood.

There is nothing wrong with any of the scenarios – train at all, especially during a pandemic, is an achievement – the previous scenario is more common. And since many people do the same thing every day, I talked to a trainer to find out what you need to know about the importance of variation in your workout routine.

Is it OK to do the same exercise every day?

In general, you do not want to do the same workouts, activities or routines with the same intensity every day. “Our bodies are incredibly smart and they learn to adapt to stress relatively quickly,” says Alissa Tucker, master trainer at AKT Studios. So to get stronger or improve your overall fitness, you need to keep challenging yourself, like adding heavier weights or working new muscle groups in a different way.

If you train yourself in a gym, it may be easier to change your training routine because you can structure your own training. But if you go to lessons or a gym, you may be used to doing what the instructor tells you and feel that you can not control the training.

The good news is that if you read in a studio, you can think of it as the same workout every day, but behind the scenes, the probability team will probably change the class content regularly even if you do not realize it. Tucker says, for example, that AKT Studios offers four different types of classes, and the content for each class changes every three weeks. “This is perfect because you have three weeks to get better and stronger, then we change it, which shocks your body and challenges it in different ways so that you never get plateaued or bored,” says Tucker.

So if you are currently taking lessons in a studio, try a different class format or try to switch classes a few times a week. For example, if your studio offers strength training and cardio classes, try changing days and adding another yoga or stretch class to change things up. Also, try to make sure you move on to something new every three weeks as you will be challenging yourself just as your body begins to become comfortable with your current routine.


It is important that you change training so that you do not become a plateau and prevent injuries.

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Why your exercise routine needs variety

In addition to challenging your body and keeping you from getting bored, there are several other reasons to change your workouts.

You can plateau

If you consistently spend time exercising every day but do not see the progress you want, you may have hit a plateau. This happens when you do the same exercise often and your body has adapted, which means that you do not really get stronger and your body will remain the same. To get closer to your goal, you need to change things or add a challenge.

“Doing the same type of exercise every day will eventually lead to a plateau in your results,” says Tucker.

Muscle imbalances can lead to injury

When you do the same exercise every day, you work with the same muscle groups. Although you may not encounter it in the short term, you may develop muscle imbalances over time. This happens when you use one muscle or muscle group too much compared to other groups.

“Depending on the type of exercise you can do the same routine on a daily basis, it can also damage your body and can lead to muscle imbalances if you constantly train the same muscle groups or just move in one movement plan,” says Tucker.

To meet hormone fluctuations throughout the month

Changing your workouts can also benefit your hormones, which is why Tucker recommends women consider cycling synchronization of their workouts. “Women are very different from men at the biochemical level. It is important for women to change their exercise routines and do lower-intensity exercise during certain parts of their monthly cycle,” says Tucker.

Cycle synchronization is the idea to train based on how your hormones change throughout the month for optimal performance and results. A study from 2016 showed that women who adapted their workouts to their monthly cycles lost more weight than those who did not.

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The information in this article is intended for educational and informational purposes only and is not intended as health or medical advice. Always consult a doctor or other qualified healthcare provider regarding any questions you may have about a medical condition or health goal.

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