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People love routine. There’s comfort in doing the same things and knowing exactly what to expect—no surprises, no fear, no thinking required. And sometimes, routine can be a very good thing.
But when it comes to your workout, doing the same moves day in and day out isn’t doing much to help (or motivate) you. A lot of times we stick with a program because of that comfort zone. Maybe it’s all you know how to do, maybe you’re afraid of those odd contraptions, or, if you’re like most, maybe you don’t understand the importance of variety when it comes to exercise. Whatever your reason, it’s time to break out of that workout rut!
From this point on, consider the idea that your muscles are smart. When they do new things—whether dancing, martial arts, or strength training—they’re a little shaky at first. But they learn quickly, mastering these new moves, so much in fact, that they become MORE efficient at doing them. So, they don’t have to work as hard (or burn as many calories, or respond with positive gains) to keep up with the program.
For this reason, and the fact that you should always be challenging your body in order to keep improving your fitness level, you should deliberately alter your fitness routine “regularly”. This can mean different things for different people. Some will alter their exercises on a daily or weekly basis, but whatever frequency you choose, change your strength training program at least once every 4-6 weeks. This will help you avoid hitting a plateau in the first place.
If you need a little help accepting change, that’s where the Mix ‘N Match Workout comes in. Use the chart below to choose any exercise from each group (numbered 1-8 at the left) for your workout. Do your usual # of reps and sets. Then, change it up for your next workout. Pick a new exercise from the same row, and continue to alter your program regularly. This way, your muscles remain challenged—and you get fitter, stronger, and healthier over time.
*Always consult your health care provider before beginning this or any new exercise program.*
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Fitness Articles › SparkPeople WorkoutsThe Mix 'N Match WorkoutThe No-Brainer Way to Add Variety to Your Program-- By Nicole Nichols, Fitness InstructorSparkPeople advertisers help keep the site free! Learn more
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About The Author
Nicole Nichols
Nicole was named "America's Top Personal Trainer to Watch" in 2011. A certified personal trainer and fitness instructor with a bachelor's degree in health promotion and education, she loves living a healthy and fit lifestyle and helping others do the same. Her DVDs "Total Body Sculpting" and "28 Day Boot Camp" (a best seller) are available online and in stores nationwide. Read Nicole's full bio and blog posts. Follow Coach Nicole Online:   
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Bored at the gym? Having trouble getting yourself there? Turn that trend around with these tips!
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Member Comments
Thanks SP! - 9/13/2011 9:50:24 PM
They should put the exercises in order you should do them. I.e larger muscle groups should be first. - 5/15/2010 10:57:57 AM
I get bored easily so I have a number of workout videos and usually do one for two days and then switch. I think the longest I have ever done the same one is four days. Also, when I go to the gym, I do the treadmill and another machine, sometimes the stepper, sometimes the elliptical, just for a difference each day. I'ts good to know that variaty is good for the body too, and not just only becasue I get bored!
And the chart is a great help too! - 5/13/2010 4:38:33 AM