How Often Should You Change Your Workout Routine?

How Often Should You Change Your Workout Routine?

When it comes to seeing results with your workout routine … consistency is key.

While this is true, it's also important to make sure that you aren't sticking with the same routine for too long.

Changing up your workout routine every now and then can be key to earning the best results. Now, there is a balance here. You don't want to switch things up too often.

At the same time, you don't want to do the same thing over and over again.

I know this may seem a little confusing, but that's what I'm here to talk about today.

If you want to reach your goals and continue to make progress, keep reading. I'll go over everything you need to know about changing up your workout routine.

Let's start with how often you should change your workout routine. The answer may surprise you!

How Often Should You Change Your Workout Routine?

So, how often should you change your workout routine? I would say this depends on a few different factors.

These factors include your goals, training experience, and even how you respond to training.

Overall, my recommendation is to stick with a program for 4-12 weeks. This is what most experienced trainers and fitness professionals recommend as well.

You see, sticking to a program for a set amount of time can actually be beneficial. Based on the research I've done, adhering to a program can improve how your muscles grow and adapt (1).

However, sticking to the same workout routine too long can eventually slow your progress.

At the end of the day, your body gets used to everything you do. If you aren't constantly challenging yourself, you can't improve. I would argue this to be true in your workouts and life in general!

For exercise though, introducing a new stimulus can be essential for progress. Especially if you're looking to build muscle, you literally NEED to give your muscles a new load to overcome. This is measured in volume (Sets x Reps x Weight).

If you aren't increasing your volume over time, you can't build new muscle.

But for progress in general, yes, you should aim to switch up your workout routine every 4-12 weeks. Now, what are the benefits of switching up your workout routine?

What Are The Benefits to Changing Your Workout Routine?

There are many benefits that can come with changing your workout routine. Not only can it improve your journey as a whole, but it can also keep you progressing in the long run. 

Here are just 3 of the many benefits that can come from changing your workout routine: 

Changing Your Workout Routine Can Prevent Plateaus

The main reason it's good to switch up your workout routine is to avoid plateaus. Like I touched on earlier, volume is important for seeing progress with your workouts. If you're trying to build muscle, you have to increase your volume over time.

Part of changing your workout routine could be adding more overall volume. This can help you push past plateaus with your results and make progress.

Changing Your Workout Routine Can Target Muscles Differently

If you do the same exercises, you could miss out on activating your muscles differently. You see, different exercises can target your muscles in different ways.

By changing your workout routine and exercises ... you may see better results from this alone. With how many different muscles there are in your body, I couldn't recommend this more!

Changing Your Workout Routine Can Prevent Boredom

A lot of people burn out on working out because it gets boring and repetitive. Well, one way to prevent this is by changing your workout routine.

For me, I know it's always exciting to start something new. This may also help you stay motivated for longer. Trying new workouts can re-excite you and extend your adherence to your program.

But, now that you know how changing your workout routine can be beneficial ... How exactly do you change it?

How To Change Your Workout Routine

How do you change your workout routine? Well, there are several different ways you can do this. Just keep in mind that if your goal is to make progress ... You should be choosing a workout routine that challenges you in a new way.

Let's talk about some different ways you can do this...

Increase Volume

If you are a weightlifter, one of the best ways to change your workout routine is by adding more volume. With a goal to build muscle, again, this is something you need to do.

You can increase the weights you use. You can increase the number of sets you do. You can increase the reps you do. All of these would be great ways to increase your overall volume in a weight lifting workout. But, what if you don't lift weights?

If you run, swim, bike, or do any other form of exercise that can't be measured in terms of your reps, sets, and weight ... How do you increase volume? I would say this is as simple as doing more. If you're used to running 3 miles, you could try running 4 instead.

On top of that, you can technically increase "weight" in these workouts by adding resistance. So, if you bike, it could be biking up more hills.

Increase Intensity

It sounds obvious, but if you want to make progress, your workouts have to get harder over time. You have to make your workout routine more intense. Well, intensity is a great way to switch it up.

For a weight lifter, this could mean taking less rest between sets or tempo training. For a runner, this could be adding sprints or pacing yourself faster. However you choose to do it, adding intensity is a great way to change up your workout routine.

Do Different Exercises or Split Up Your Training Differently

This is my favorite way to switch up my workout routine. Let's say you lift weights and always do the same 5 exercises on your leg days. Well, switching things up could be as simple as trying out 5 new exercises.

There is one thing you need to keep in mind. If you're trying to make progress, volume is still an important part of this equation. For this reason, you should continue to increase your volume throughout your workout program. If you don't, switching up your workouts can only be so beneficial.

Just because you change up the exercises, doesn't mean you're giving your muscles a new stimulus to adapt to. However, as I mentioned earlier, different exercises can target your muscles differently. This can have it's own advantages too.

I also like to break up my workouts into different days by muscle group. This is a common practice amongst most weightlifters. Let's say you're used to alternating between an upper body day and a lower body day. Your next workout routine could be a push, pull, and leg program.

1st Phorm Post Workout Stack

One Last Tip For Changing Your Workout Routine

Like many things related to nutrition, training, and supplementation ... there is no one size fits all answer.

However, changing your workout routine is something everyone should do. For the most part, I recommend you switch things up every 4-12 weeks.

As you continue to make progress, reach your goals, and reach your goal physique ... you'll thank me! However, I know changing your workout routine can be difficult.

For most of us, it's hard enough to know exactly what to do in the gym to see results. That doesn't even account for your nutrition either. Both your workout routine and diet go hand-in-hand when it comes to seeing results.

Well, that's where we can help. At 1st Phorm, we make the process of seeing results simple. It's not going to be easy ... but with the help of the 1st Phorm App, It can be simple!

You see, inside the app, you'll get all the tools you need to look and feel your absolute best. That even includes a full library of different workout programs catered to your goals! So, if you're not sure how to switch up your workout routine, the app gives you a bunch to choose from.

You'll also get access to so many different features to help you reach your goals:

• 1-on-1 coaching with your own certified advisor
• Nutrition programming and tracking
• Result monitoring through body metrics and measurements
• A library of workout programs to help you reach your goals
• Daily live streams and instructional exercise videos
• A culture and community of accountability and support

...and much more! No matter what, we have your back.

If there's ever anything we can do to help out, never hesitate to reach out. Our team of NASM Certified Personal Trainers and Certified Nutrition Coaches is here every day from 6 AM to 10 PM Central! Just send us an email at or give us a call at 1-800-409-9732 anytime.

Want to simplify your fitness journey and get the workout routines and resources you need in one place? All you have to do is download the 1st Phorm App now!

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(1). Kassiano, Witalo et al. “Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review.” Journal of strength and conditioning research vol. 36,6 (2022): 1753-1762. doi:10.1519/JSC.0000000000004258