It is common for trainers or gym instructors to recommend that you vary your training routine from time to time. In fact, group classes also change their choreographies to generate new stimuli in the muscles. The human body has a brutal adaptability, so when you think you're reaching the limit, you are able to push yourself a little more. Once you've settled in, sticking with the same routine may keep you going, but you won't notice any additional gain and may regress if you get bored.
How often should we change the training routine?
Changing routines every three to four weeks is a good general measure, but it's just that, a general measure. If you want to achieve the best results, you should vary the exercises depending on your level of experience and where you are on the path to your goal. There will be parts of the routine that can (and should) stay the same for longer, and there will be parts that can vary each week.
It is about preparing your body for continuous adaptations and going beyond the muscular level. The body also responds to strength training at the hormonal level, within the central nervous system, and in connective tissues. Depending on the amount of training, you will need more or less time to train, recover, and continue to make positive adaptations.
If you are a beginner or doing exercises for the first time, it will take a few two weeks in organizing neuromuscular coordination and joint position to learn each movement pattern. Then you will need other three weeks to make anatomical adaptations. So you would have to do a series of movements for five weeks before changing them.
That being said, all athletes should perform dynamic warm-up exercises before changing it.
Dynamic warm-up exercises, such as overhead lateral lunges, squats, and other bodyweight compound movements, are an excellent way to address many imbalances and movement issues that may require more time to learn and adapt. It would be advisable to keep them practically the same for two to four months.
How to change your exercise routine?
Changing exercises are not the only way to alter the routine. You may want to repeat the same exercise for several weeks before changing it up, so you can play changing loads more often. The load is what creates your perceived intensity and how “hard” an exercise is for you. You can change the load by increasing the weight or by varying the number of times, sets, or repetitions.
For example, if you do a basic deadlift for three sets of 10 reps, to change the load, you'll do five sets of 5 reps with a higher weight. Or you can also change the time, performing four sets of 3-4 four repetitions, and taking three seconds to rise and three seconds to lower.
load varies every 7-10 days and you will notice how you see long-term benefits.
You can also plan to change up your strength routine by varying your resistance routine. For example, by increasing resistance training, lowering the volume, and bypassing the weight room. It is interesting that you continue to work on your weaknesses and on other muscles involved in those exercises.
Of course, do not forget to set a full recovery. You must unload and rest on a regular basis so that your muscles and nervous system can fully recover from that workout. It's all about reducing the stress you put on the body.
So, in conclusion, I recommend changing up your training routine every three to four weeks, depending on your experience level and the time of year. Remember that you need to master the technique for several weeks first, and then vary the load more often.