Want results - Here's how often to change your workout plan
When to change your workout routine to achieve results (photo: Freepik)
Regularly updating your workout routine helps avoid progress plateaus and increases the effectiveness of your sessions. Health explains how often beginners and professional athletes should refresh their programs.
How often to change a workout routine
If you exercise simply to stay active and healthy without a specific goal, you don't need to change your routine often.
However, if your goal is progress, improvement, or building muscle, it's important to challenge your body gradually. You won't see results without changes.
If a workout feels easy, that's a signal that it's time to adjust your routine. How long it takes for a particular workout to feel easy depends on your body, but generally, try to update your routine every four to six weeks.
Variety can help prevent boredom, burnout, and injuries from repeating the same movements.
How to change your routine
Changes don't need to be radical, like replacing Pilates with powerlifting. Adding new exercises, increasing weights, or upping repetitions may be enough.
For example, if you mostly focus on strength training, there's no need to stop doing classic exercises like squats and deadlifts. Simply increase the weight and consider alternating in some new exercises to complement them.
However, if you run regularly, you can swap a few of your weekly runs for Pilates or weightlifting to train your body in a new way and give your joints a break.
How often to train
For maintaining health, aim for 150-300 minutes of moderate-intensity aerobic exercise per week, or 75-150 minutes of vigorous-intensity activity. Strength training should be done 2-3 times per week, targeting all major muscle groups.
For building muscle mass, strength training should be done 3-6 times per week, with cardio 1-3 times weekly to avoid interfering with recovery.
Earlier, we revealed the best time to consume protein for faster muscle growth.
