While it's important for beginners to do the same exercises for a period of time, once you get past the beginning phase, you may find this traditional progression a little boring. As you explore your options, you may discover new ways to lift weights that don't always follow the 'rules.'
I regularly break the rules with my clients, giving them different workouts every week with new exercises and different areas of focus. Sometimes we focus on strength and other times we focus on endurance. Some workouts include more cardio while others have none at all. This type of training wouldn't work for someone training for a specific sport or event but, for the average person who wants to be strong, lose fat and get fit, this approach keeps them challenged, interested and more motivated to do their workouts.
I'm curious about you. Do you follow a certain strength program for a period of time with traditional changes or do you shake things up in non-traditional ways? How do you change your strength workouts to keep your body and mind engaged and challenged? Vote in this week's poll and leave a comment about how you change your strength workouts.
More About Changing Your Workouts
I think you need a “all of the above.” I do all of the first four.
I change my routine whenever i find a more helpful exercise. So I add/remove workouts in my routine to my liking.
At the moment I’m trying HIIT on the treadmill 3 days a week and advanced burpees 2 days a week. Any MMA related advise is much appreciated.
My workouts are always different. This makes them interesting and something for the client to look forward to. My format however is similar. Three exercises per set for 2 sets. They include 1 resistance exercise, 1 cardio drill, and 1 pilates exercise. Mix it up – make it atack different angles and mental stresses.
I change my weight lifting routine based on how I feel. Sometimes I lift lighter weights with more reps, especially if I have a long cardio session. Other times I go heavy with fewer reps, if I have extra energy or feel strong that day. I change it up in order to keep from getting burned and at least I am at the gym working out.
I have 5 different exercise routines (yours) taped to the wall in my workout room and rotate through them. It never gets boring and I increase the challenge by increasing the weight. I also have a stretch routine taped on the wall for after the workout.
I start with stretching, then to a cardio warm up. Then I move to resistance training, supersetting apposing muscle groups. I work the same muscle groups together, changing weights, reps, and sets. I also change what days I work each group of muscles. I also change grips or vary the exercise to work the muscles from different angles. Stretching again concludes the work out.
Recovery ability is limited. So training should be also. The goal is to induce an adaptive response(stressor) to stimulate the production of muscle tissue while PRESERVING as much of existing muscle tissue as possible. As an individual becomes stronger training volume and frequency should be decreased to counter increased stress levels of lifting heavier weights. RIP Mike Mentzer
I change things up every now and then to “jump-start” my body and my muscles into losing more weight, or getting more fit. But basically I do the same routine. Sometimes I vary the time or intensity of my cardio workouts depending on my knees (I have osteoarthritis). If my knees are having a “good” day, I go longer. If not, I go shorter. I find if I push past the pain too far, I damage myself too much and can’t work out at all the next day. I find that “slow and steady wins the race” applies t me and cardio exercise. Strength training I can do no problem, particularly upper body.