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How Often Should You Change Your Exercise Routine?


It’s easy to get used to habits with fitness, but how often should you change them?

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There are usually two different scenarios when it comes to how people exercise. One approach is to find a workout that you love (like To run, be crazy or yoga) and then do the workout every day. The second scenario is the general fitness enthusiast who tries a different workout each day or trains differently depending on their mood.

While there is nothing wrong with either scenario – exercise at allespecially during a pandemicis an accomplishment – the former scenario is more common. And since many people do the same thing every day, I spoke to a fitness instructor to find out what you need to know about the importance of variety in your fitness program.

Is it okay to do the same workout every day?

In general, you don’t want to do the same exercise moves, activities, or routines at the same intensity every day. “Our bodies are incredibly intelligent and learn to adapt to stress relatively quickly,” says Alissa Tucker, master trainer at AKT Studios. So, in order to get stronger or improve your general fitness, you will have to keep challenging yourself, for example by adding heavier weights or otherwise working out new muscle groups.

If you work out in a gym on your own, you may find it easier to change your exercise routine because you can structure your own workouts. However, when you go to classes or the gym you may be used to doing what the instructor tells you to do and feel like you have no control over the workout.

The good news is if you’re teaching in a studio you can think of it as the same workout every day, but behind the scenes, the training team is most likely regularly changing the classroom even if you don’t notice. For example, according to Tucker, AKT Studios offers four different types of classes, and the content for each class changes every three weeks. “This is ideal because you have three weeks to improve and get stronger. Then we change it, which shocks your body and challenges your body in different ways, so you never plateau or get bored,” says Tucker.

If you are currently taking classes in a studio, try a different class format or switch classes a few times a week. For example, if your studio offers weight training and cardio classes, try switching days and adding another yoga or stretching class to make changes. Also, make sure you move on to something new every three weeks as you will be challenging yourself as your body begins to get used to your current routine.


It is important that you make changes to your workouts so you don’t plateau and avoid injury.

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Why your exercise routine needs variety

Aside from challenging your body and not getting bored, there are several other reasons to change your workouts.

You can plateau

If you consistently invest your time each day but don’t see the progress you want, you may have hit a plateau. This happens when you do the same workout many times and your body has adjusted, which means you don’t really get stronger and your body stays the same. To get any closer to your goal, you need to change things or add a challenge.

“If you do the same type of exercise every day, it will eventually plateau your results,” says Tucker.

Muscle imbalances can lead to injury

If you do the same workout every day, you will be training the same muscle groups. While you may not have any problems with this in the short term, over time you can develop muscle imbalances. This happens when you use a muscle or muscle group too often compared to other groups.

“Depending on the type of exercise you’re doing, doing the same routine every day can also damage your body and lead to muscle imbalances if you’re constantly exercising the same muscle groups or only moving in one plane,” says Tucker.

To account for hormone fluctuations during the month

Changing your workouts can also benefit your hormones, which is why Tucker recommends that women consider cycling their workouts. “Women are very different from men in biochemical terms. It’s important that women change their exercise routines and exercise less intensely during certain parts of their monthly cycle,” says Tucker.

Cycle syncing is the idea of ​​training based on how your hormones change over the course of the month for optimal performance and results. A 2016 study showed that women who adjusted their workouts to their monthly cycles lost more weight than those who didn’t.

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The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a doctor or other qualified health care provider with any questions about a disease or health goals.

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