Muscle Confusion and when to change your Gym Programme

"How do you have the energy to work all day and then go workout?"

"I have the energy to work all day because I workout"

It's a quote I read on Instagram this week that I find is very true. But it can be tough to get started. If you're a few weeks into the year and are having trouble staying on track or getting started with your 2022 fitness goals, try something new!

With most of my training and coaching, I find that switching things up every 3-4 weeks is the sweet spot. Whether that's in my Boot Camp sessions or programming a 6 Week Challenge for an Online client, after 3 weeks I like to switch up the training.

And, nope, it's not 'muscle confusion'. If a coach is telling you 'muscle confusion' for their reason to change every single session up, they're not coaching, they're just looking forward to creative ways to make you tired and sore. Anyone can do that.

My reasoning for changing things every three weeks:

Week 1: You get used to the new exercises. New movement patterns can bring about that soreness and stiffness. But if you focus more on practising the form while stopping 1-2 reps shy of failure, you won't be as sore and will gradually get better at performing the exercises.

Week 2: Now that you have a better idea of the exercises you are doing, you can push a little harder. Add more reps/weight, depending on the goal.

Week 3: You're familiar with what you are doing and, after 2 weeks, familiar with what you're capable of. You're motivated to push a little harder this week and get more out of the exercises.

In some cases, this is the perfect time to switch the programme up a little bit. I'm not talking about huge drastic changes like going from all gym to all running or a different form of fitness entirely. But change the squat variation, the push-up variation, add new challenges. Expand on current ones.

And in some cases, you may want another week or two max on the same programme to push towards a certain PB.

But find a type of training that you look forward to doing. If you're always dreading the workout or trying to find a way to motivate yourself to do the session, you either have to change your mindset or change your approach and type of training.

If you feel like you are going through the same old routine with your gym workout and can't fork out on an in-person Personal Trainer, HERE is a more affordable alternative.

The benefits of an Online Personal Coach:
- Have an experienced Coach tailor the programme to your fitness levels and needs
- Not have to worry about what exercises to do every time you set foot into the gym
- Have accountability for your sessions
- Get on the fast track towards better results
- Set a schedule for your routine
-Workout Progression each week

And if you are looking for coaching outside of the gym for running, triathlons or nutrition, check out the coaches at Any Given Training Day HERE