How Often Should You Change Your Workout Routine?
Key takeaways:
How often you change your workout routine depends on your fitness goals.
Generally, experts recommend changing your routine every 4 to 6 weeks to prevent plateaus and help you progress toward your goals.
Switching things up too often can make it hard for your body to adapt to exercise. Instead of overhauling your entire routine, try making small changes regularly –– like trying new or harder exercises.
Whether you’re a seasoned gym-goer or a fitness newbie, you might wonder how often to change your workout routine. Should you try different exercises every day? Is routine more important than variety?
While change has its benefits, consistency is also valuable when it comes to your workout routine. Here’s what experts say about when and how to change it up.
How often should you change your workouts?
There isn’t a set rule for how often you should change your workouts. It depends mainly on your fitness goals. For example, if you’re training for a half marathon, your workout plan and how often you change it will differ from someone training to become a weightlifter. That said, it’s generally recommended to adjust part of your workout plan every month or so.
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"It’s essential to keep your workouts fresh and challenging if you want to continue to see progress and avoid plateaus," said Renata Joy, a certified personal trainer and founder of Pure Joy Wellness. "For cardio and strength training, I generally have my clients change their routine every 4 to 6 weeks."
This time frame helps your body adapt to the demands of your current workouts, Joy explained. As your body adjusts, your fitness improves. Research suggests that endurance may start improving in as little as 2 weeks with regular cardio workouts. And you may notice minor increases in muscle strength after 2 to 3 weeks of resistance training.
Eventually, your fitness gains might come to a halt without new or more strenuous exercises. That's when switching things up comes in handy. "By keeping your body guessing, you will continue to make progress," said Joy. This doesn't mean you have to overhaul your entire fitness plan. You can make small changes –– like trying a new exercise or increasing reps and sets –– based on your goals.
How do you know when it’s time to change your workouts?
General exercise guidelines are helpful but should be adjusted based on your fitness level, goals, and preferences. "When you’re just starting out, the most important factor is to be consistent," said Joy. "So find a routine that works for you and that you’ll stick with."
If that routine is still effective and enjoyable after 4 to 6 weeks, you shouldn’t feel pressured to change it. Changing your training too much or too often could sabotage your progress because your body won’t have time to adjust to your workouts.
Joy says you’ll know when it’s time to level up. Here are some signs that it’s time to change all or part of your workout plan:
Your progress stalls: If you hit a plateau, you’ll stop seeing improvements like increased strength or endurance.
Your workouts feel much easier: When your once-challenging workouts feel too easy, it's time to make a change.
Your sweat sessions feel like a chore: If your go-to workouts become boring, you may be less likely to stick with them.
You have more muscle soreness or new injuries: Doing the same exercises over and over is a recipe for injury or overuse.
Stuck in a (workout) rut? Try expert-approved tips to break out of a fitness plateau.
Cross-train to keep your fitness routine fresh. This training method includes different types of exercise into one fitness plan. Here’s how to start cross-training.
Or, try new fitness equipment: Rebounder or mini trampoline exercises can be a fun way to shake up your routine and boost your fitness.
What are the benefits of switching up your workout regimen?
There are physical and mental health benefits of changing your workouts.
Improves fitness
Changing various aspects of your workouts can maximize your fitness gains. You’ll engage multiple muscle groups in new or more challenging ways, helping you build well-rounded fitness. For example, varying your routine may increase muscle mass and strength.
In a review, researchers compared periodized and non-periodized resistance training. They found that periodized training –– routinely changing exercise intensity, volume, or frequency –– was more effective for building muscle strength.
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Prevents plateaus
A plateau occurs when your body gets used to the same workouts, making them less effective as your fitness improves. The best way to push past a plateau –– or avoid one altogether –– is to add variety to your workouts. "Plateaus are counteracted by progress," said Joy. "And to make progress, you have to keep (gradually) challenging yourself."
Reduces injury risk
Sticking to the same exercise routine for too long can increase the risk of overuse injuries, such as muscle strains and sprains. You can avoid overworking your muscles by changing your exercise type and intensity. These changes help reduce strain on your muscles and joints, said Joy. And this can reduce your risk of overuse injuries.
Boosts motivation
Doing the same workouts day after day can get boring for anyone. Adjusting your exercise volume, intensity, or activity can help you beat boredom and stay motivated to work out. "In the long run, it makes you more likely to stick with your fitness regimen,” said Joy.
According to a small study, exercise variety may also boost mood and help you feel more energized during or after workouts.
Tips for how to switch up your workout
There are several ways to switch up your workout routine, said Joy. Consider the following tips when you’re ready for some variety:
Practice new exercises or variations of the same exercise.
Try a new activity, like Pilates, rock climbing, or water aerobics.
Adjust the number of exercise reps or sets.
Increase intensity by adding resistance or increasing speed.
Switch the order of exercises in your workouts.
Change your workout frequency or duration.
Try different workouts with online or in-person fitness classes.
Use new equipment, such as an aerobic step or weighted Hula-Hoop.
The possibilities are endless as long as you learn proper form and recover between workouts.
The bottom line
Experts suggest changing your workouts every 4 to 6 weeks. But how often you adjust your routine depends on your fitness level, goals, and preferences. Changing things up can be a fun way to challenge your muscles, progress toward your goals, and stay motivated to exercise. But you don’t have to ditch your entire routine. Try periodically changing different variables, like intensity or frequency, to keep making gains.
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References
Evans, J. W., et al. (2019). Periodized resistance training for enhancing skeletal muscle hypertrophy and strength: A mini-review. Frontiers in Physiology.
Farrell, C., et al. (2023). Normal versus chronic adaptations to aerobic exercise. StatPearls.
Gelman, R., et al. (2022). A subject-tailored variability-based platform for overcoming the plateau effect in sports training: A narrative review. International Journal of Environmental Research and Public Health.
Hughes, D. C., et al. (2018). Adaptations to endurance and strength training. Cold Spring Harbor Perspectives in Medicine.
Sylvester, B. D., et al. (2016). Effects of variety support on exercise-related well-being. Health and Wellbeing.
Witalo, K., et al. (2022). Does varying resistance exercises promote superior muscle hypertrophy and strength gains? A systematic review. Journal of Strength and Conditioning Research.
