Changing Your Workouts to Achieve Results

I was working out the other day at the gym where I train some of my clients and a gym member approached me and said, “I have been working out for several years now and lately I’m finding it more difficult to achieve any type of results.” So I asked him what about his routine had changed. And he said, “nothing….I’m doing the same thing as before, but it doesn’t seem to be working.” So I looked at him said, “EXACTLY!”

After he stood there just staring at me as if I had spoken to him in Japanese I explained to him that the body is an amazing efficient machine that will adapt to stimulus.  We humans are creatures of habit.  So we tend to not change much in our routines.  The phrase, “If it ain’t broke don’t fix it” does not apply to one’s fitness regimen.  The best way to make any progress towards a fitness goal is to incorporate an ever-changing routine.  Something as little as reversing the order of the exercises in a workout will do the job.  Other ways to change up your exercise program are:

1. Increase or lower the amount of reps performed.  Different muscle fibers are used during strength training than endurance training.  When you lift a heavy weight you utilize more fast twitch fibers as opposed to slow twitch fibers, which are more oxidative and can work longer.  So if you have been lifting heavy weights, lighten up and go for more reps or vice verse.

2. Shorten or lengthen the amount of rest between sets.  If you shorten the amount of time spent resting you will cause your heart rate to remain high which in turn will keep the body burning those calories at a faster pace.  If you take bigger breaks you will be able to replenish your energy to lift heavier weights, thereby putting the fibers under greater stress resulting in an increase in the size of the fibers.

3. Change the days of the week you work out.  Are you on a 3 days on 2 days off workout schedule?  If so, then try to workout every other day.  Or workout 5 days in a row and take the next two off.  Just make sure that whatever you do allows the muscles worked enough rest before training them again.  Use the 48 hours rule.  Do not work the same muscle group until they have rested for at least 48 hours. 

4. If you use machines switch to free-weights.  You use more muscles when using free weights.  The reason being that you have to stabilize the joints associated with the movement, which involves more of the smaller muscles around the joint.  Also most times the core is activated more to maintain correct body alignment.

5. Make your environment less stable.  No, that doesn’t mean stop taking your meds.  If you perform a chest press on a bench try doing it on a stability ball.  Or use only one dumbbell with the other hand on your hip.  Both require more core stabilization.  Do a single leg squat instead of a regular squat, or perform a shoulder press with one arm while standing on one leg.  Anything that challenges your balance will make the exercise more unstable. 

How often should you change your routine?  You do not want to do the same routine longer than 8 weeks.  However you do not have to wait that long to change it up.  If you like, you can make every workout different.  The key is to not let the body get used to your exercise program. 

(Photo: Getty Images)

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A.C.E.- and N.A.S.M.-certified, Bobby Solorio has been personal training for 10 years. You might recognize him from Bravo TV's "Kathy Griffin: My Life on the D-List," where he trains his now-A-list client. For more info check out Bobby's website. 

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