We all should consider varied workouts for two fundamental reasons: (1) to prevent boredom associated with doing the same things workout after workout and (2) to avoid or delay reaching a plateau in workout performance and, subsequently, training results. Research has shown that adding variety to an exercise program can improve adherence. Exercise scientists at the University of Florida observed that individuals who varied workouts as little as every two weeks over an eight-week period appeared to enjoy their workouts more and were more inclined to stick with their exercise programs when compared to individuals who followed the same workout regimens week after week.
Varying your workouts can also help you stay physically challenged. Many of the body’s physiological systems (e.g., the muscular system) adapt to an exercise program within approximately six to eight weeks. If you do not modify your exercise routine, you reach a plateau because your body has adapted to the repetitive training stimulus.
There are several ways you can spice up your current workouts, including boosting the intensity of your workouts. For instance, if you walk or run, try incorporating some intervals of jogging or sprinting or adding more hill work to your route. You can also cross train and perform different movements to provide your body with a new challenge. A nice alternative for resistance-training exercises involves changing the sequence in which you perform the training exercises like we do in classes. By fatiguing the muscles in a new order or pattern, you are requiring them to adapt to a new training stimulus.
Keep in mind that doing the exact same workout, day after day is not necessarily a bad thing. Some people enjoy a predictable, consistent routine. They don’t mind the possibility of experiencing a training plateau and are content to maintain their health and fitness levels with a comfortable exercise habit. However, many individuals need to push themselves to new levels and try different movements to stay enthusiastic and excited about their workouts. By varying their workouts, individuals can not only stay physically challenged, but mentally stimulated as well.