We all look for the perfect formula that best shows the results of our exercise efforts. We are looking for ideal exercises, weights, number of repetitions etc. And when we finally find this formula we have the motive to apply it as often as possible. But after a while the results of our training program are not what we expect.
This is due to the fact that the body quickly becomes accustomed to following routines. Movements and weights become known to the body and it begins to learn how to deal with them.
Therefore, if you want to see progress from your exercises, you will have to arrange a couple of surprises on the body that will need to deal with, and at the same time will change physically.
But be careful, because too frequent changes in your training program can slow down your progress if you do not leave the body enough time to accumulate strength for the new exercises.
Always consult with a qualified healthcare professional or certified personal trainer before starting any new exercise program. The information provided in this article is for general informational purposes only and does not constitute medical advice.
There is no exact timings to change your fitness program but it depends upon your experience and endurance level. A beginner should stick to routine for 6-12 weeks for strong foundation and perfect form. An advanced trainee may switch it up every 3-6 weeks to prevent plateaus and challenging the body. Finding new ways to challenge your body after some time is a key, because after some time the fitness routine starts to feel predictable to the body. Without variety you will start losing the stimulus and motivation needed to make gains.
When should you change the program?
There is no universal answer to this question because it depends on many factors. But your body gives you enough signs to show you it’s time for change. These are the three most obvious:
1. Your body does not change – during one or two months you have seen progress, but for some time you stagnate.Your body’s main motive is efficiency, when you repeat the same exercises or intensity, your muscles, metabolism and nervous system all adapt. If you do not change intensity, your body will never learn how to grow and endure.
2. You can not increase the weight with which you exercise – if for a long time you do not manage to increase the weight with which you practice, it’s time to make another change in your training program that will help you to leave the comfort zone.If you can’t increase weight or intensity it doesn’t mean–it’s a failure. It means your body has already adapted. To keep progressing you need to modify different things just to build strength, endurance and stamina.
3. You lose enthusiasm – if you no longer feel a strong need to push your body to the limits of endurance, it’s a sign that the training program has become boring. If you are repeating the same routine or program for long without changing, it can make you physically less motivated and mentally boring.
Humans thrive on novelty and change, new challenges keep us motivated and engaged. Make a change to re-enter the gym with a goal and willingness to do everything to achieve it.
How to change your training program?
You can modify the program from many aspects to cause changes in your body and make visible progress.
Sets and Repetitions
Do you practice 5 sets of 10 reps each time? Increase the number of repetitions to force the body to fight to stand for a long time. Try 4 sets of 15 reps, without making any changes to the weights.
Pause
When doing hard exercises, it is normal to make longer breaks for recovery between sets. But try to reduce the rest time to take the body out of the comfort zone.Adopt different techniques like super-sets and drop-sets.
Weight
Do not grab the same weights every time, set your own limits! Gradually increase the weight you lift, paying careful attention to your form and listening to your body. If you experience pain, stop immediately and consult with a trainer.
If you are already exercising with heavy weights, try to reduce them by increasing the time of tension. In a short time you will notice what effect this has on your body.Change the training style like if you are lifting weight only try cardio for endurance and if cardio is already doing introduce strength training to build muscles and boost metabolism.
Tempo
Changing the pace of exercise is a great way to surprise your body with more effort, because the pace changes the time for which the muscles are under tension.Sometimes small changes in tempo can make exercise more challenging. By grouping your exercise in sets of two, create supersets that can help increase work capacity while challenging the body.
Although you may feel great in your training program, that does not mean that it is the best for you. It is therefore important to set clear goals that you expect to achieve by yourself.
If you work for a specific purpose you will be able to measure the progress. So you will know immediately when it’s time to change. And then, do something that will take you out of the track and give a new challenge to your body. Only this way will you achieve the change that you want.
Thanks for reading this post! – MyPlugin