How Often Should You Change Your Workout Routine?

When you commit yourself to any workout routine. no matter what it is, realize the key to results is time and consistency. Before you think about changing your routine, ask yourself if you have fully mastered the program you are currently following.


Ask yourself why you think you need to change your routine. For some people, it’s because they feel as though they are no longer making progress. If you are someone who has truly put the time and effort towards following a specific routine but no longer seeing the results you are working towards, then that could be a sign that the program needs to be changed.  You could most surely be getting stronger and increasing the amount of weight your using each session, but if you’ve been on the same exact program for  multiple months, you may not see much of a progression and that too could be a sign that the program needs to be changed. A well designed program will most surely do its job, but it can only do it for so long and no longer seeing a progression is a sign that the routine has expired. You can always come back to it again and recycle it after you have taken a break from that specific one for an extended period of time.


Another reason why a workout routine needs to be changed is because we may feel bored with the one we are currently following. If you aren’t excited to workout with the routine you are currently on, then that’s a sure sign there’s needs to be change. We see changes in our physiques when we are really giving it our best and feeling good about the way we are training. There’s so many different styles to fitness and methods of training that it’s okay to no longer be passionate about the one you have been following for so long. At the end of the day you have to do what works for you and genuinely feel good about it, and I assure you that you will flourish.


You will need to change your training program if you are going from a bulk to a cut or vise versa, a cut to a bulk. We should not be training the exact same way for both because we will experience plateaus in our progression. When we’re building muscle, we are focused more on heavier weights, lower reps and when we’re focused on losing fat our training is geared towards lighter weights and higher reps. As we bulk, we have more energy which means more fuel to increase the weight and make strength gains so that when it’s time to cut we have that foundation of solid muscle mass in place. As you cut down, you will see more of the muscle mass you have built and how you were truly able to change your physique. A typical bulking program will have you train 4-5 days a week with minimal cardio and a fat-loss cutting program will be more of a 5-6 days a week split with more cardio added in as you continue to get leaner and leaner.


If you experienced some sort of injury or you can no longer dedicate X amount of time to the gym, that may warrant a change to your training program. If we go through surgery and can’t utilize a specific body part for a specific amount of time, we will need to focus on the other muscle groups that we still utilize. I remember when I got breast augmentation, I couldn’t train upper body for 2 weeks so my training program was completely altered to match what my current situation was. I focused more on my legs and light cardio because that was the best thing for me at the time to insure a speedy recovery. If you only have an hour to workout, I suggest shortening your rest periods and push harder in amount of time you allotted to yourself. Your heart rate will remain high and you will burn more calories in a shorter period of time.


Here are some simple changes you can make to your current workout routine:

  1. Instead of doing standing dumbbell Hammer Curls, try seated incline dumbbell Hammer Curls.
  2. Instead of doing dumbbell tricep kick backs, try using a cable to prom the same type of movement
  3. Instead of doing Flat Barbell Bench Press try doing Incline Barbell Bench Press
  4. Instead of doing a regular barbell squat, try putting a band around your needs or try Barbell Front Squats
  5. Instead of doing dumbbell shoulder press, try doing barbell over head press

There are plenty more variations to the movements we do during our workout routine and little changes like these can keep our progression going and left feeling satisfied by the end of the workout 🙂


For me personally, I like to change my routine every 6-8 weeks. I really try and master the one I follow before I think about making a change. I know that if I change my routine too much, it’s actually counter productive and it will be hard to make much progress all together. Realize training is not everything, your diet needs to match the specific goals you have. I’m sure you’ve heard the saying, you can’t out work a bad diet and that is for sure the case. You have to in some way know your intake and have it align with the goals you have for yourself. If you need help with a training program or a meal program email: and get started on your fitness journey today 🙂

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