How To Know When To Change Exercises
Introduction
So you want to know when to change up your exercises. It could very well be the case that your exercise selection is currently holding you back for a number of reasons. Changing things up can be exactly what the doctor ordered. Let’s dive right in!
To begin, ask yourself these questions…
Are you still progressing with said exercise?
Are you bored with said exercise?
Is the exercise causing BAD pain?
However, before we can start answering these questions in earnest, we need to be sure we understand progression, boredom, and pain.
How Do We Define Progression?
The development of technique whose execution FEELS very good.
Mind-muscle connection improvements. Can better “feel” the muscle groups we are aiming to grow.
Improved muscle pumps and good soreness.
PR’s (personal records) for amount of weight lifted/reps performed.
What Do We Mean By Boredom?
It is probably more useful to define what boredom is not due to the fact that not only can boredom be a misunderstood emotional state, but because it would be a mistake to allow (what could be) temporary emotional states to get in the way of listening to what our bodies and logbooks are telling us is working.
Boredom is NOT when an exercise is difficult to perform.
Boredom is NOT when an exercise causes you stress.
Boredom is NOT self doubt.
Boredom is NOT fear of a lack of variation.
It’s okay to do the same workouts for a long time as long as it’s working. This can mean up to a year in some cases. Not letting weird social pressure stop you from doing what works is a mistake. Listen to your body and your progression.
What Kind Of Pain?
Weird aches and pains in connective tissue.
Pains that are getting worse despite employing technical fixes/adaptations.
Joint stress and pain that could lead to future pain and injury.
Self-Assessment
Yes, No, No: Progressing, Not bored, No Pain.
Congrats, you are in the ideal state. Keep going! (why are even you reading this?)
Yes, Yes, No: Progressing, Bored, No Pain.
If you’re bored with the exercise but are still progressing on the lift week to week, it becomes very subjective as to whether or not you should change the exercise. Personally, I would consider giving the lift another month before making your decision.
Yes, No, Yes: Progressing, Not Bored, Experiencing Pain.
You really don’t want to be experiencing pain. It is 9 times out of 10 in your best interests to change the exercise if this is the case.
It’s also hard to imagine being both in pain, progressing and enthusiastic about the lift. But assuming it’s true. Unless you can VERY CAREFULLY adjust your execution of the lift so that you are no longer feeling pain, it’s time to change it up.
Yes, Yes, Yes: Progressing, Bored, Experiencing Pain.
Your lifts are progressing, but the lift has become stale and you’re getting weird pain from the lift. In this case, it’s kind of strange that you’re progressing still if you’re getting discomfort and are bored with the lift. Either way, it’s definitely time to switch things up!
No, No, No: Not Progressing, Not Bored, No Pain.
It may be the case that you need to allow yourself more time to develop your technique. Unless you’ve been at it for many months without seeing improvements that lead to better technique and by extension progress, you should probably continue using the exercise and focus heavily on improving your execution.
No, No, Yes: Not Progressing, Not Bored, Experiencing Pain.
With just about every scenario involving pain, it’s probably in your best interest to change the exercise. In the case of not only experiencing pain but also not progressing, you have an easy answer here. Change it up!
No, Yes, Yes: Not Progressing, Bored, Experiencing Pain.
What are you waiting for? Change it up!!
No, Yes, No: Not Progressing, Bored, No Pain.
If you’re bored, it’s likely you’ve given this exercise enough time to develop good technique. If, in addition, you’re not progressing on top of being bored of the exercise, 3 out of 4 times, I'd tell you to consider changing it up.
Happy Gains
-Michael