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5 Signs It's Time To Switch Up Your Workout Program

blog muscle science for women Dec 10, 2021

Most of us know that while our bodies crave routine, and it can take many months of dedication to a fitness program to start seeing results, it’s also important to recognize when it’s time to make adjustments to your training.

Here are some reliable signs that it may be time to switch things up with your workouts: 

1. You’re bored

Are you having a hard time focusing during your workout? Do you feel like you’re on autopilot and just going through the motions? Are you struggling to push yourself and just wishing you were somewhere else the whole time? These are all red flags that your training program isn’t working for you anymore.

A major component of an exercise regimen should be that it’s fun! Not only is that a better way to spend time, but it also means you’ll be more likely to stick to the plan and get the results you're after. 

There are so many ways to be fit and move your body, so if you aren’t enjoying your program anymore, it’s probably time to get a new one!

2. You’ve hit a plateau or you’re seeing declines in your performance

If you’re suddenly noticing a plateau in strength or lack of body composition changes from a training plan that has worked for you previously, this does not mean that you aren’t working hard enough or that you’re failing. It probably means that your body has become accustomed to the stimulus you’re giving it and is craving something different. 

It seems like the first instinct for many of us is to blame ourselves and label these plateaus as failures rather than perfectly normal parts of progression. The biggest hindrance to success is often our own negative mindset and tendency to give up when we experience these challenges, rather than see them for what they are -- information that will help us make positive changes!

3. You’re tired

Are you dragging your ass to the gym every day? Are you having trouble falling asleep or staying asleep at night? Do you feel sore and achy for days after your workouts? These may be signs that you’re going too hard in the gym, or perhaps just need to scale back in a few areas. 

In the Muscle Science For Women program, we dive deep into the root causes of low energy and explain why recovery plays such a huge role in getting and keeping the results you’re after.

Your workouts should invigorate you, not bring you down. 

4. You’ve had a major life change

Maybe you’ve been an avid CrossFitter or Orange Theory goer for years and you loved it -- you made a bunch of friends, you have a ton of great memories, and it helped you get closer to your initial goals.

But perhaps now you’ve stopped making progress, maybe you have a nagging injury, a busy new job, or a baby at home that’s taking a ton of your energy. While many people may feel compelled to push through these new challenges and keep busting their ass doing high-intensity workouts...a better option is probably to scale back and try something less stressful on your nervous system.

This does not mean you’re weaker, or you’re giving up; it means you know it’s time to start following a smart, intelligent program that aligns more with your current goals and lifestyle.

5. Your goals change

We often guilt ourselves a lot over this one. We equate changing goals with giving up, but that’s not usually the case. Sometimes, in the course of trying something, we realize it’s not actually what we want and we pivot to something else. 

Training, and life, are always about learning. If you decide a specific goal is no longer serving you... that’s a lesson, not a failure.

Instead of wasting time beating yourself up over changing goals, or sticking to one you no longer care about because you don’t want to "be a failure," why not instead use those experiences as information to better serve your new goals and get cracking on those instead?!

Want to learn more about intelligent programming for strength and muscle-building, and try our 12-week training program? Check out the Muscle Science For Women program: A 12-week program on the theory & application of strength & muscle-building.

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