To get the most out of training, we need to repeatedly perform the same movements. If we don’t, the body has no reason to maximally improve in those movements… or any movement, for that matter.

The human body adapts to the experiences it encounters repeatedly. When it comes to improving our physical selves, we need to perform exercises frequently enough that the body is compelled to improve. Varying things too often, on the other hand, will result in dramatically slower progress and, at worst, progress that completely stalls out.

The Important of Frequency

Repetition and Mastery

Whether it’s during training or otherwise, if we want to improve at something, we need to invest time into that thing. This could be learning an instrument like the piano or guitar, a sport, or any other endeavor in life. No one became a master at anything by just dabbling in their craft. It took focused, repeated efforts in the same activities to allow them to hone their skills over time. This allows one to become incredibly proficient in what they focus on.

It’s often thought that varying routines is necessary for growth. To a small extent, this is true. However, introducing variation in training should be executed in a controlled and strategic manner to maximize progress.

Accurate Progress Tracking

Consistently executing the same movements for sustained periods allows us to regularly compare progress over time and in real-time. This real-time data tracking provides us with valuable information to see if what we’re implementing both inside and outside of training (e.g., changes in sleep, nutrition, or stress) is helping our goals or not.

If we change things regularly, we don’t gather enough consistent data for comparison, leaving us in the dark regarding our training progress. If we are left in the dark about our progress, then we can’t say with any certainty that we are actually making progress.

Making sound decisions should come from sound data, and the best way to obtain this data is by consistently performing the same lifts.

When to Maintain Consistency vs. Introducing Variety

If you are making progress with a specific lift, do not change it. At times, especially with a lift you haven’t done before or are generally very weak in, a movement may not change for months at a time. After all, if you consistently see progress, why would you even want to change it?

With that in mind, here’s a list of situations that may benefit from a movement or programming change:

• Performance Plateau. If you see that performance on a lift has not improved at all for a couple of weeks in a row (e.g., you can’t get a single extra rep or put on another pound) and your nutrition, sleep, and stress have stayed consistent during that time, it’s likely a good time to mix things up to another movement. However, if you see performance stall on multiple movements simultaneously, then it’s a sign that we need to take a brief deload rather than varying movements.
• Staleness. Even if a movement is still seeing progress, you may personally just feel tired of a movement. Staying consistent in training is, above all else, the most valuable thing we can do to elicit consistent progress. And arguably the best way to stay consistent is to ensure we’re training in a way that’s enjoyable. If you are not enjoying our training, something we’re ideally doing for the rest of our lives, then we’re not stacking the deck in our favor. If you have grown tired of a movement, consider switching it.
• Feels Suboptimal. Similar to staleness, even if we’re seeing regular progress on a movement, we may just feel disconnected from a movement. We may not be getting a solid mind-muscle connection, the “pump” we’re after never seems to arrive, or some other variable may just place a movement outside of our favor. If we’ve given a movement a few weeks of effort and things still aren’t clicking, then it’s within reason to vary the movement to a more preferred alternative.

Practical Tips for Sticking to the Fundamentals

• Developing a Focused Training Plan: Having a structured training plan helps to eliminate the guesswork. When we have a program, each time we go into the gym we have an understanding of what we’re going to be doing which allows us to execute like a machine. Additionally, structured programs inherently have, well, structure. We have set movements and associated performance tracking that allows us to see performance changes over time.
• Adjusting Training to Enhance Consistency: When we’re consistent, everything else is better. So to ensure you’re staying the course then it is imperative you do make adjustments when you feel they’re necessary (refer back to When to Maintain Consistency vs. Introducing Variety above). When we have a training program we enjoy we’re more likely to stick to it—fundamentals included or not.
• Avoiding the Temptation to Overhaul: Even with all else in line, you still might have the urge to change something. Sometimes we just need to find the discipline and stay on track even when we feel otherwise. Ask yourself—do you want long-term progress and success, or short-term satisfaction? Stick to the fundamentals and avoid variation and you allow yourself to have both. If you give in to temptation and regularly change things, then you are condemning yourself to never realizing your full potential.

To Review

Maintaining consistency in your training, even without strictly adhering to the fundamentals, will keep your body healthy. However, to truly maximize the benefits of your training and the time you invest, it is crucial to avoid frequent changes to your routine. Changes should be strategic and based on sound reasoning, ensuring that they are made at the appropriate time and place.