At some point, you will need to make changes to your workout routine. Changing workout routine benefits include: 

Avoiding a plateau in performance and results  

Avoiding change may lead to a plateau in workout performance. When you do the same exercises all the time, your body gets used to the stress of the workout and becomes efficient. This may sound good, but this means that your body will not get stronger. It also means that you will burn fewer calories even though you’re doing the same exercises, meaning that you may reach a weight-loss plateau.1  

Preventing boredom 

Doing the same workout for too long can also lead to boredom. This may lead to you missing workouts or quitting altogether, thus delaying or preventing progress. Even if you are a very disciplined person who never skips a workout, boredom from doing the same workout all the time is something to look out for because it makes workouts less enjoyable.  

Preventing overuse injuries 

Change is also needed to prevent overuse injuries(2). When you do the same repetitive motions, such as running, you may experience repetitive stress injury. You need to change your exercises to allow overused muscles and joints time to recover. Exercising with damaged muscles and joints can lead to injuries and a decline in workout performance and progress.  

When to change workout routine? 

Though it is recommended to change your workout routine to maintain and/or improve progress, changing your workout routine too often can be counterproductive. After all, progress is made through consistency over a sufficient period of time.  

Here are four main signs it’s time to make some changes to your workouts you need to be aware of:  

• You are not seeing results  
• You are losing interest in your workouts  
• Your workouts do not feel challenging anymore  
• You are always sore and hurt after workouts 

How to switch up workout routine 

There are many ways you can change up your workout routine such as: 

1. Increasing frequency: for instance, you can increase your workout routine from 2 or 3 times a week to 4 or 5 times a week.  

2. Increase intensity: you can increase the intensity of your workouts by adding weights, increasing reps, or taking less time to rest between sets  

3. Change exercises: instead of doing the same exercise all the time, you can try a different exercise that works the same muscles. For example, you can do push-ups instead of crunches or burpees instead of jumping jacks.  

4. Change your workout days: you can change the order of your workout days, like having a leg day before a HIIT workout day, for example. 

Importance of recovery after workout 

When planning your workout routine, be sure to include regular recovery days.  

When you exercise, microscopic tears form in your muscle tissues. This could explain why, with each leg day, for example, you may be asking yourself the same question: why do my legs hurt when I exercise? This is why recovery days are important- it allows time for your muscles to repair and recover after workouts. Exercising with damaged or weak muscles is a bad idea as it can increase your risk of injury as well as reducing your performance.  

Not only that, but recovery methods can also be sport-specific. Check out tips' footballers, snowboarders, and skiers.

But wait, there’s more. Recovery isn’t just important post-workout or sports practice. Ever taken a long walk and found that your legs hurt afterward? Find out how to soothe the pain away from the comfort of your home.

Leg muscle recovery 

In addition to taking a rest day, you can also use compression devices like SPRYNG to alleviate leg pain after exercise. Using SPRYNG is the best way to recover from leg day as SPRYNG helps increase blood circulation to the legs. Increased blood circulation is important because it allows muscles to repair faster and reduces inflammation. To learn more about SPRYNG, The Science of SPRYNG™ (spryngme.com) 

(1) Getting past a weight-loss plateau - Mayo Clinic 

(2) How to avoid overuse injuries – Mayo Clinic News Network