Do You Need To Switch Up Your Exercise Routine?

We all know that sticking to an exercise routine can be hard at times, but have you ever wondered if you’re doing too much of the same thing?

If your workouts feel more like a chore than a thrill, it could be time to switch up your exercise routine. But how exactly do you do this?

From signs it’s time for a change to practical tips to refresh your workouts, we’ll get you ready to reignite your fitness journey.

What does it mean to switch up an exercise routine?

Switching up your exercise routine simply means making changes to your workout to include variety — whether you’re changing from strength to cardio, swimming to yoga, or even just switching up the intensity of your usual routine for a slower or faster pace.

The idea is to keep your mind and body engaged and avoid fitness plateaus (where your progress seems to grind to a halt). Essentially, think of it like this: it’s not about overhauling your entire routine but about tweaking it to keep things fresh and challenging.

Why do you need to switch up an exercise routine?

Not only does switching up your routine keep your fitness journey exciting, but it also plays a crucial role in achieving long-term success.

But why do you need to switch it up?

1. Prevent plateaus

Imagine working hard at the gym and suddenly finding that your progress stalls without a clear reason as to why. That’s the classic sign of a plateau, and it often happens when your body becomes too accustomed to the same exercises.

When you consistently perform the same routine, your muscles adapt to the workload, and over time, this adaptation can lead to diminished returns. For example, if you’ve been doing the same set of squats for months, try incorporating lunges or step-ups to target your muscles in a different way and reignite your progress.

2. Avoid boredom

Let’s face it: doing the same workout day in and day out can become boring pretty quickly. When your routine lacks variety, it’s easy to lose interest and motivation — in fact, nearly half of people find exercise boring and only go to the gym to socialise with their friends. At Fitness First, that’s something we’re trying to change. Our range of fitness classes includes everything from Spin to H20 HIIT, Zumba and more.

This change of pace not only keeps you mentally stimulated but also makes it easier to stay committed to your fitness goals.

3. Reduces risk of injury

Repetition isn’t just mentally exhausting; it can also damage your body. Repeatedly performing the same movements can lead to overuse injuries, like strains or joint pains, because certain muscles and joints are frequently put under a lot of stress.

By incorporating different activities into your routine, you distribute the workload across different muscle groups and reduce the risk of injury. For example, if you’re constantly doing heavy bench presses, adding exercises like push-ups or rows can balance the stress placed on the shoulder and chest.

How often should you change your workout routine?

There’s no one-size-fits-all answer, but as a general rule of thumb, it would be a good idea to reassess your routine every 6 - 8 weeks. This time frame allows your body to adapt to new exercises whilst also giving you a chance to prevent boredom and your routine stagnating.

However, it’s worth noting that if you’re feeling unmotivated or stuck, it might be time to make a change sooner. The most important thing is to listen to your body and your motivation levels to determine the best timing for you.

Can you stick to a routine and still see results?

Absolutely! Consistency is key to fitness, and sticking to a well-structured routine can certainly help you achieve great results.

However, even the most dedicated fitness fanatics will benefit from occasional adjustments to their plan. It’s all about finding the right balance between consistency and variety. If your routine is well-designed and tailored to your goals, it’ll still yield results but don’t be afraid to make tweaks to progress.

Signs it’s time to change your routine

Including hitting a plateau and feeling bored during your workout, there are a few other signs it might be time to change up your routine.

1. You’re not feeling challenged

If you're breezing through your workouts without breaking a sweat or feeling any significant effort, it’s a clear sign that your current routine might not be providing the challenge your body needs.

When exercise becomes too easy, your muscles no longer need to adapt, which means you’re not making the most of your sessions. That’s why it can be a good idea to increase the intensity by doing things like adding weights, performing more challenging variations of exercises, or shortening your rest period between sets.

2. You’ve achieved your goal

Whether you’ve run a 10K, hit a personal best in lifting, or achieved a specific body composition goal, it’s important to celebrate your achievements and then set new targets.

This could mean shifting from building strength to enhancing your endurance or from weight loss to improving overall fitness. Setting new goals keeps your routine dynamic and means you can continue with the progress you’ve been making.

3. You’re experiencing mental fatigue

Sometimes, it’s not just your body that needs to change; your mind does, too. Mental fatigue from your workouts can manifest as a lack of enthusiasm, increased stress, or simply feeling overwhelmed by your routine.

If you find yourself feeling mentally drained rather than invigorated after workouts, it might be time to try something different. Incorporating new exercises, opting for group classes, or exploring a different form of exercise can help re-energise your routine and refresh your mental outlook.

How can you change your exercise routine?

Revamping your exercise routine doesn’t have to be complex; there are plenty of simple tweaks and effective ways to introduce variety and keep things fresh!

1. Alter the exercise order

Changing the sequence of your exercises can make a surprising difference. If you’ve been doing the same workout in the same order for a while, your body may have adapted to this specific pattern, making it less challenging over time.

If you usually start with cardio and then move to strength training, try swapping them around and see how it feels. Start with strength exercises when your energy levels are high, and finish with a cardio session to push yourself even further.

2. Increase intensity

One of the most straightforward ways to intensify your workout is by increasing the challenge. You can do this by:

Adding weights — If you’re used to bodyweight exercises, incorporating dumbbells, kettlebells or resistance bands can significantly boost the intensity. For instance, if you’ve been doing push-ups, try adding a weighted vest or using a resistance band to make the exercise more demanding.
Increasing your speed — Speeding up your movements, especially during cardio workouts, can increase your heart rate and in turn, increase how many calories you burn. If you’re running on a treadmill, try incorporating intervals of faster running or sprinting to challenge your cardiovascular system.
Extending the duration of your workout — Adding a few extra minutes to your workout or increasing the number of sets and reps can push your endurance and strength. If you typically do 20 minutes of cardio, why not try extending it to 30?

3. Join new classes

At Fitness First, we have a wide range of classes designed to push you to your limits and give your routine the upgrade it deserves. Some of our classes include:

High-energy spin — Spin classes are known for their intense cardiovascular work and motivating atmosphere. If you’re looking for a class that will have you burning calories while pedalling to your favourite beats, this is the one for you. Book a spin class today.
Calming Pilates — Pilates focuses on core strength, flexibility and overall body alignment. It’s a great way to balance out high-intensity workouts and improve your posture and core stability. Our pilates classes are suitable for complete beginners, so book now as a Fitness First member.
Intense boxercise — Based on the training methods used by boxers, boxercise is an intense workout that sees you hitting focus pads, not opponents. It’s a great stress reliever and is available for everyone of all fitness levels. Book a boxercise class now.

Become a member of Fitness First today and take advantage of our extensive class schedule across all of our gyms, or book a visit to see what we have to offer.

Is it possible to mix your routine up too much?

Yes, it can be possible to overdo it when it comes to mixing up your routine. If you’re constantly changing the way you workout without allowing time for your body to adapt, it can lead to confusion and potential injuries.

It’s important to strike a balance between introducing new elements and allowing time for your body to get used to the changes it’s feeling. Aim for a mix of consistent core exercises to really work your muscles and period changes to keep things fresh without overwhelming yourself.

Give your exercise routine a shake-up with Fitness First

Sticking to a workout routine can be tough, but with a bit of creativity and willingness to mix things up, you can keep your fitness journey exciting and rewarding.

Remember, the key to long-term success is finding joy in exercise and celebrating every achievement along the way, no matter how big or small.

Book a visit, find your nearest gym today or head over to our blog to find out everything there is to know about fitness, nutrition and more.