Let’s face it. Even the most devoted exercisers can get bored doing the same workouts week after week. And, if the mind is getting bored you can bet that the body is probably too, which means it isn’t being challenged as much as it should.
But, with the many, many training options to utilise, being bored should not even be an option. This is especially true when it comes to strength training. Variety with resistance training is of paramount importance and has endless options – from different pieces of equipment, training techniques, sequences and more.
Remember that to succeed with your strength training regime, it must be constantly reviewed and adapted to your improvements. To maintain progress at a good rate, and ensure you continually move forward and do not plateau, then it is generally advised that you re-programme this routine every 6-8 weeks.
Below however, are 10 more ways to change your strength workout to ensure your body is optimally challenged and that boredom is kept at bay.
Change your exercises: It’s easy to get comfortable doing the exercises you are most familiar with but it’s important to try new ones. Find new ways to train the same muscle group, but in different ways. And, there are so many different exercises you could easily try new exercises every week for an entire year!
Try different equipment: Don’t get in the exercise machine rut. Try exercises using dumbbells, resistance bands, fitness ball, kettlebells and others. You get far more benefits from working muscles in more than one plane of motion – exercise machines tend to only work one plane, and are therefore less effective if you have other options open to you.
Try circuit training: This training method requires you to perform a series of exercise moves one right after the other with little to no rest between the exercises, the variety of circuit sessions you can create is limitless. Ensure you work one muscle group, followed by a different muscle group to avoid over-training, injury and in-balance.
Alter the order of exercises:Simply changing which exercise you do first, last and in the middle can have big results on the effectiveness of your routine.
Change the intensity:If you normally push yourself to lift weights that fatigue you quickly (less than 8 reps), try lowering the weight size and simultaneously increasing the number of reps. Resistance training effects are more geared around total volume, so it doesn’t always matter what repetition range you fall into.
Try a super set program: This type of workout technique has you perform several sets of two for agonist and antagonist muscles (opposing muscles). An example of this would be leg curls followed by leg extensions.
Alter the speed of your training technique:A typical exercise might require 8 seconds to perform a rep. To change that up you may try 15 seconds per exercise. This will overload the muscles quicker in the rep range forcing you to perform less reps, but ‘feel the burn’ quicker.
Change your workout frequency: Try increasing from 2 to 3 days per week or instead decreasing the number of weekly workouts you perform.
Don’t ignore rest and recovery time: Sometimes you’ll want to keep your rest time between sets to a minimum and other times you may want it to be as much as 1-2 minutes. You need to allow the muscles to recover so that your next set can be worked effectively. Also, some weeks you may want to allow for several days of recovery between workout sessions and others may only need 48 hours. Remember that it is during the recovery phases of the workouts where your strength work benefits are developed.
Ask for help: To push yourself to your potential, you may want to occasionally try the assisted training technique. This requires you have a spotter who assists you to perform an additional 2-4 reps when you think you have reached your limit. Also, don’t be afraid to ask for help with fine tuning your strength work out – you have limited time to perform it, so ensure your time is well spent! Invest in a Professional Trainer who studies strength training, and can help programme your training routine through a series of periodisation, this will help steer away from boredom and allow for continual improvement.
Best of luck with the training, stay focussed on your goal and stay close to those wanting similar goals to you to help maintain motivation…
Work Hard – Train Harder!
Don’t Just Take Part – Do Something Incredible!
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