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For Men When is the best time to switch your workout routines?

Sadly, most of us do not even realise that we are meant to switch out our workout routines, talk more of knowing when to.

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Sadly, most of us do not even realise that we are meant to switch out our workout routines, talk more of knowing when to.

In order to avoid hitting a plateau in fitness and not continuing to see progress, you’ve got to switch things up and change your workouts from time to time.

Although how often, and how to, do this will depend on many factors such as, your level of fitness, your goals, your DNA, there are some general rules of thumb you can follow.

“Generally, you should change your routine every six to eight weeks to allow for appropriate physiological adaptations, like changes in body composition, for example,” says trainer Rolando Garcia, E at Equinox Manager.

All the same, depending on your level of experience as an athlete, you may adapt faster or slower, he adds.

This means it’s important to have a structured program and a way to assess your progress.

If your routine is still getting you measurable results, then stick with it.

“The general rule is that if performance drops on some level or you have a general lack of motivation, it’s time to change it up,” says Garcia.

"There isn't a lot of science to explain why or how we plateau despite consistency," says Garcia, but the sure sign that it is time to change things up is when, for whatever reason, your performance plateau decreases.

"With all the technology available to gym users nowadays, it is important to get assessed," says Garcia.

Some gyms and wellness centers offer full fitness assessments where you can come in and have your body fat measured, V02 Max estimated, and more.

It's a pretty pricey endeavour, but worth it if you're serious about tracking your progress over time.

For a less expensive DIY option, try the Skult Aim which will give you a tool that can measure your total body fat, plus fat in particular areas.

At a bare minimum, record your weight, body fat percentage, and muscle circumference every four weeks. 

How to change up your workouts

There’s no one set way to do this.

“It really depends on the program, but the idea is that with progressive overload, more sets, more reps, less rest, and so on.

"You should be able to elicit physiological adaptations and see your body change the way you want,” says Garcia.

So, before you change the actual exercises you’re doing, consider adding more sets and/or reps or scale down the amount of rest you’re taking.

You can also try using new equipment, if you’ve been working with dumbbells, try incorporating medicine balls, the cable machine, or kettlebells.

You don’t have to make huge, drastic changes to switch things up and see results.

Try making small tweaks, like changing your grip when doing moves like deadlifts, pull-ups, and push-ups.

Simply put, If you’re not feeling challenged, or if your results plateau, make some changes.

“The more you challenge the body, the more you are forcing it to adapt,” says Garcia.

As we all know, adapting equals getting stronger, leaner, and fitter.

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