Have you ever felt stuck in your workout routine, wondering if it’s too predictable, or perhaps you’re on the other end, constantly switching things up without seeing results?
The debate between having a stable or spontaneous routine is as old as fitness itself. Finding your ideal workout flow can make a world of difference in your results.
Let’s dive into how you can strike the perfect balance.
Understanding Routine Stability
Routine stability is all about consistency. It’s sticking to a set workout schedule, repeating exercises, and progressively increasing the challenge.
The beauty of a stable routine lies in its predictability – you know exactly what you’re doing each day, which makes tracking progress and achieving specific goals more straightforward.
It’s perfect for those who thrive on structure and clear objectives. But as I found, too much routine can lead to boredom, and your body might get too comfortable, hitting a plateau.
Exploring the Role of Spontaneity
On the flip side, spontaneity in workouts has its own set of benefits. It’s about mixing things up, trying new exercises, and not being bound to a strict regimen.
This approach keeps your workouts exciting and can reignite your passion for fitness, especially on days when motivation is low. It’s also great for training different muscle groups and improving overall fitness adaptability.
However, most people think spontaneity means “no plan”. Without a plan, you might end up with inconsistent workouts and a higher risk of injury due to a lack of preparation.
Real World Examples
Emma, a Sqwod user found her ideal flow by combining strength training (routine) with random rock climbing sessions (spontaneity).
Or take my wife for example, who follows a lifting program but throws in yoga sessions.
The “ideal” workout flow is unique to each individual.
In my opinion, there are specific types of workouts that are better for a structured routine than for spontaneous activity.
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Structured Routine Workouts:
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Strength Training: Following a structured program is crucial for progressive overload, ensuring you gradually increase the weight or resistance to build muscle effectively.
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Endurance Training: Activities like long-distance running or cycling benefit from a structured approach to gradually increase distance and improve stamina.
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Skill-Based Sports: Sports requiring specific skill development, like gymnastics or martial arts, often need a consistent and structured practice schedule.
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Spontaneous Activity Workouts:
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High-Intensity Resistance Training (HIRT): This can be varied frequently to keep the body guessing and the mind engaged.
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Recreational Sports: Activities like basketball, soccer, or even rock climbing can be more spontaneous, providing both physical exercise and mental refreshment.
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Yoga or Pilates: While they can be practiced routinely, varying the types of classes or poses can introduce beneficial spontaneity.
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Remember, it’s not black and white. Even within a structured program, you can introduce elements of spontaneity to keep things fresh. The key is finding a balance that works for you.
Making It Work for You
To find your ideal flow, start experimenting. Introduce a new activity into your regular routine and see how you feel. Do you enjoy the surprise, or does it throw you off?
Remember, your body’s feedback is invaluable. Listen to it!
How often should I change my workout routine to avoid plateauing but still maintain consistency?
The frequency of changing your workout routine to avoid plateauing while maintaining consistency depends on several things like your fitness level, goals, and the type of workouts you’re doing.
Generally, a few guidelines can help:
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Every 4-6 Weeks: It’s often recommended to switch up your workout routine every 4-6 weeks. This change doesn’t have to be drastic; it can be as simple as altering the set and rep scheme, switching out a few exercises, or changing the order of your workout.
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Listen to Your Body: If you notice your progress stalling, or you’re not feeling challenged, it might be time to change things up. Conversely, if you’re still making progress and enjoying your workouts, there’s no need to change for the sake of change.
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Goal Specific: If you’re training for something specific, like a marathon or a weightlifting competition, your training changes might be more structured and scheduled, focusing on different phases leading up to the event.
Remember, consistency in your approach doesn’t mean doing the exact same workout every time. It means consistently working towards your goals, whether that’s through steady progression or through varied, challenging workouts that keep you engaged and improving.
Conclusion
Your workout routine can and should be as unique as you are. While some thrive on routine, others need a dash of spontaneity to keep the fire burning. What’s most important is that you get results and enjoy your training.
Other ways I can help you:
1. Use the exercises you see on my channel in an app
2. Learn Calisthenics with my book Urban Calisthenics
3. If you’re in Berlin, book a time in the Sqwod Pod Rentable Fitness Studio
4. Join my newsletter for actionable fitness and business tips
5. Book a 1:1 with Tee Major
Over the last decade, Tee Major has worked with top fitness brands such as Nike, Puma, Reebok, and Adidas as a fitness model. As a strength & conditioning coach, he trained Olympians, NFL, NCAA, the USMC, Army, USAF, SOCOM. As an entrepreneur, he authored Urban Calisthenics in 2018 with Penguin Random House. He runs a company called, Sqwod which creates products and services to help fitness creators build run, and scale fitness brands.