It has been observed that doing the same daily workout is OK for some but not everyone, following the same workout routine every week can be right or wrong, depending on your goals.
Still you think “should i do the same workout routine every week” its actually quite good to do the same exercises every week smartly like you are tracking your progress and increasing the intensity as well, then the same routine can prove to be very effective for you. But if the progress has stopped, then you definitely need to make changes in your workout plan.
You should avoid getting used to the same thing all the time, so it is better to make some variations in the exercise routine. Along with a good plan, adopt a new workout routine, this way you can also perform your training in a smart way.
Same Workout Routine Pros :
Consistency and Habit Building: By following the same routine, discipline and strong dedication keeps growing inside you.
It has been seen that do the same workout moves beginners need this very much, this great same workout routine helps them a lot in making a habit of it.
Skill and Form Improvement: When you perform the same exercise many times, you learn it very well. This reduces your chances of injury and you perform the movements very well.
Strength and Progress Tracking: Following the same workout routine allows you to track your progress and see if your strength is increasing or not over time, and also if you are able to do progressive overload so you can perform the exercises properly for the best results.
Same Workout Routine Cons :
Muscle Adaptation: Most experts believe that if you keep doing the same exercise or workout, your body will get used to that routine and you will not get good results.
Boredom & Lack of Motivation: Most of the time you get bored by following the same routine, which has a very bad effect on your workout performance. This can also have a negative impact on your motivation, which will later make you not enjoy exercising at all and may even make you feel like skipping your workout.
Muscle Imbalance & Injury Risk: By following the same workout routine for a long time, we are not able to train all the parts of our body properly. Many body parts are left out due to the same routine, due to which they start to look weak and can lead to injury in the future and muscle imbalance also starts occurring.
Should I Do The Same Workout Routine Every Week? A smart approach
Follow Progressive Overload: If you want to keep your routine same then you should always keep in mind that you keep doing progressive overload every week and also keep increasing reps and sets so that you can achieve your goals, this type of approach has also been scientifically proven to increase muscle mass.
Include Exercise Variations: You should add some variations in your routine like instead of barbell sometimes do dumbbell bench press, if you are doing squats then sometimes you should also try lunges so that you can get better results and also avoid muscle adaptation.
How long should you do the same workout routine?
Following the same routine for a long time can slow down or even stop your progress. And on the other hand, if you start changing your workout routine too frequently, your body will not be able to adapt to it properly, which can have a bad effect on your exercise.
Most experts say that the ideal time to follow a workout routine is 4 to 8 weeks. But this completely depends on your fitness goals and how your body is reacting during exercise.
You should always keep track of your progress to decide how long to continue your workout or exercise routine and also keep an eye on how well your body is adapting to that routine or not.
It has been observed that as long as you are getting progress or benefits in your exercise, you should continue that routine. But as soon as your growth stops or your body hits a plateau, you should change your routine at that very moment so that your motivation level does not go down
How often to change workout routine?
The answer to this totally depends on what your goal is and how your body is responding. Changing it is not a hard fast rule, normally small changes are required in 4-8 weeks so that you keep getting continuous gains in each week.
How frequently you should change your workout routine also depends on some important factors, such as:
If you are beginners
A beginner should always follow the same workout routine for 5-8 weeks in the starting phase of his workout so that your body can adapt to that routine well and you can also find out about your strength and endurance.
A beginner should never rush into heavy weight training as using heavy weights or changing routines too quickly can prove to be dangerous for him.
If you are intermediate
For an intermediate athlete, it is considered appropriate to do same workout routine for 4 to 6 months.
An intermediate athlete should always keep changing their workout by modifying their exercises or adding new challenges so that your body never faces plateau.
If you are advanced
For athletes who have been exercising for 4 years or more, 3-4 weeks are enough to follow the same workout routine. Because an advanced level athlete has proper knowledge of performing exercises and reps and their body can easily adapt to high volume and pressure. For them, it is very important to make a new workout plan and change the intensity.
Should i do the same workout everyday to build muscle?
There is no benefit in doing the same workout routine every day to gain muscle, on the contrary it can be harmful. Doing the same workout daily can hamper both your performance and progress and can also increase the chances of injury, this also wastes your valuable time.
You should always vary your workouts, do progressive overload and take a good diet so that you can gain maximum.
Decide a different day for each muscle group and target that particular muscle group on that day so that you can get maximum gain.
Working on a muscle group daily makes the muscles worse because they do not get proper rest, which increases the chances of injuries. Without rest, the muscles gradually go into stress and are not able to recover properly.
For a muscle to grow well, it needs proper rest along with weight tension so that it can recover properly during that rest time and perform the exercise with even more energy the next time.
Can you do the same workout everyday and lose weight?
Yes definitely! You can lose weight only upto a limit if you do the same exercise every day. This depends on many factors like your body type, workout intensity and your lifestyle.
Variations in exercises are very important to get results. Always follow a good workout plan along with a low calorie diet so that your weight loss goal can be achieved in time.
There are many factors due to which you are losing weight even after doing the same workout, let me break it down for you in detail:
1. If you perform your workout in such a way that you are in calorie deficit, then you can easily lose weight, even if you do the same workout every day. Calorie deficit plays a very important role in your burning process. You can also keep your calories under control according to your diet.
2. Progressive overload can help you a lot in your weight loss journey if you know its mechanism smartly. You should keep working out in the evening but always keep making it challenging. For example:
• If you are doing cardio, then you can increase the speed or time of cardio which will help you a lot.
• In strength training, you can increase the weight, sets and reps.
If you do this, your body will always remain in the challenge zone and you will also be better.
How to design workout routine?
Designing an effective workout plan can be a bit complex and tricky if you are a beginner. For an expert or intermediate, it can be quite easy. It can be easy if you design it with a combination of your goals, fitness level, time etc.
If you keep these few points in mind, you can design a great workout routine.
1.what is your real goal :
Is it weight loss?
Is it muscle building?
Is it strength gain?
Is it general fitness maintenance?
Or do you want to take training for a specific sport?
You should always design your workout plan according to your goals.
2.Understand your fitness level : If you are new then do not do heavy workouts, do light ones. If you are an intermediate then you can make your workout a little hard, and if you are an advanced then you can make it intensive.
3. Make a Weekly Plan : If you want good results then always divide your workout plan into strength training, cardio, mobility and rest day.
4. Choose the Workout’s Length and Intensity Duration:
45- to 1-hour workout is good enough. Light weights and moderate intensity are ideal for beginners. Experts can experiment with high intensity and large weights.
Sets and Reps:
For strength – perform 3–4 sets of 4-6 repetitions with heavy weights.
For muscle building – 3–4 sets, 8–12 repetitions (moderate weights) are recommended
For endurance: 2 to 3 sets of light weights, 15+ reps
