How often should you change your exercise plan?

People who ask for exercise advice are usually looking for a straightforward answer. Do this instead of that. Do a lot of that, for that amount of time. Get those benefits. In reality, things are never that straightforward.

That’s certainly true of the age-old question of how often you should change up your exercise routine. Unfortunately, there’s no single, perfectly designed study that answers that question precisely; a lot depends on factors like how fit you are, what your goals are, and how you train.

However, if you are thinking about changing your habits, here are some factors to consider.

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Read more: Lift massive or lighter weights with high reps? It all depends on your goal

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Progressive congestion and diminishing returns

The idea of ​​adding variety to your exercise routine likely comes from the concepts of progressive overload (when a stimulus is needed to make continuous progress) and the principle of diminishing returns (the more experience you have at something, the less progress you make with a given stimulus).

One way people try to incorporate these principles into training is through something called “periodization.”

Here you can manipulate certain aspects of your training program, such as exercise volume, intensity, and frequency.

Periodization models typically rely on a fixed exercise selection for a set period of time, usually 8 to 12 weeks.

The two main models of periodization are linear and undulating. Linear periodization involves a gradual raise in the variable. For example, in an eight-week program, the loads may be heavier, but the number of sets or reps you do is lower.

Wave periodization involves manipulating different variables (usually volume and intensity) on different days. So you might do some massive lifting on Monday, then focus on higher reps on Tuesday, and then prioritize explosive speed the next day.

Studies show that periodic programs seem to they surpass their non-periodized counterparts, with no difference between wavy and linear models.

Even if you don’t consciously follow a periodized exercise plan, most exercise programs last between 8 and 12 weeks and include some of the standard linear progressions listed above.

It depends on your goals

What about mixing up the exercises themselves? Studies have shown that people gain comparative Or greater muscle strength and size when choosing a variable exercise selection versus a fixed exercise selection.

A variable exercise selection is one in which you don’t always stick to the same exercise for the same muscle groups. For example, you might swap squats and leg presses from one session to the next. Alternatively, a fixed selection means you stick to the same exercise (say, a squat) for the entire duration of the program.

And using a variety of choices can improve motivation.

On the other hand, excessive exercise rotation seems to have negative influence about increasing muscle mass.

When it really comes down to it, many moves are skill based; if you don’t exercise as much, you might not progress as quickly. This probably only applies to compound exercises, such as those performed with a barbell (as opposed to, say, exercise machines).

Does it matter? If you have a performance goal to lift a certain amount or something like that, then maybe it does. But if you train for health and well-being, this may not be a factor for you.

What about running?

Many of us run the same loop, at the same pace, for weeks and years. Is that a problem?

Some researchers recommend increasing the training stimulus after six months of endurance exercises, as the greatest benefits appear after three to six months, followed by a period of stagnation without any change in training regimen.

But is this enough for health? Our current national recommendations for physical activity they don’t mention the need for progression or variation in exercise. They simply state the amount, intensity, and type of exercise for health benefits. Exercise for performance or continuous improvement seems to be a different story.

When considering how often we should change exercises, take into account the time it takes for your body to adapt after exercise.

Studies have shown that muscle growth can occur at an early stage three weeks into an endurance training program and reaches a plateau about three months in previously untrained persons.

Adaptations to the efficiency of the cardiovascular system can occur already at the age of approx. one week to the training program, but it has been shown that plateau in three weeks if no additional progressive overload is applied.

Even after a progressive, long-term aerobic exercise program, measurements of cardiovascular fitness tend to plateau of about nine months for training.

Do what you like and what you can stick to

So how do we evaluate all the above evidence?

Adaptation occurs rapidly, but without a continuous stimulus it quickly reaches a stable level.

Despite everything, we all have a certain “ceiling” of adaptation, beyond which it will require significant effort in order to develop.

This refers to the principle of diminishing returns, which states that the more you practice, the less chance you have of improving.

All things considered, the established approach of changing your program every 12 weeks can make sense to prevent plateaus. However, there is no challenging and rapid rule on how often you should mix it up.

Perhaps the best approach is to do what you are most likely to stick with and what you enjoy most.

After all, you won’t make any profits if you don’t put in the work.