A Practical Guide To Level Up Your Exercise Routine
When you started working out as a beginner, your ultimate goal was probably building a consistent exercise routine. Of course, it’s one of the best habits to have since consistency is an essential element of discipline. But once your body has adapted to what you’re doing and reached a certain level of fitness, any change may be necessary.
Locking into your established workout routine for a long time can set you up to a plateau, demotivation, and even burnout. Note that you’re likely to see a decrease in performance when you experience any of these things. By all means, you would not want that to happen after working so hard on your fitness goals.
Thus, if you’re beginning to lose interest and focus during your workouts, it’s most likely one of the indicators that you need to switch things up. So, here is a practical guide to level up your exercise routine.
Make An Assessment
Before making any changes, it’s essential to assess where you are right now and what you’re currently doing in terms of your fitness goals. Are there any significant improvements? Or are you getting the same results? Do you want to see better changes in your body? Take the time to look at the areas where you excel and need some progress.
You may want to consider the following factors when making an assessment.
Whether your goal is to lose weight, gain weight, or get a ripped body, you must evaluate what you’re currently eating. Many people struggle with nutrition, which has a great impact on their bodies. Remember that what you’re feeding yourself can either build or ruin your fitness goals.
It’s also important to assess what exercise routines you are already doing and your progress in each of them. Are you performing endurance, strength, flexibility, and balance exercises? Or are you only focusing on one type of training or workout?
Besides assessing the forms of exercise you’re doing, you may also have to consider the following aspects:
- How hard are you working out?
- How often are you doing the exercise?
- And how long are you exercising?
Make Necessary Changes
Once you’re able to get an assessment of your current nutrition and exercise plan, it’s easier for you to make the necessary changes. That said, you have to adjust your goals and apply new steps to acquire the fitness level you desire.
Change Your Exercises
When you do the same exercises repeatedly, your mind space out as your body goes through the familiar patterns. As a result, you may experience boredom and eventually reach a plateau. That’s why adding variety to your exercise routine is the first alteration you may have to make if you want to level up.
Besides performing unilateral exercises, you may use something unstable like a ball or foam roller to add a challenge to your balance training. You can also do two exercises at once, such as squatting with an overhead press.
Varying your workout can help you stay physically challenged. But change it up based on your experience level and training cycle.
Change Your Frequency
How often you should do your routines depends on the type of training you’re doing and the goal you want to achieve. Let’s say you’re weightlifting, and your goal is to be fit and strong. You may stick with two or three days of bodyweight workouts every week. However, you may have to lift every day if you want to build lots of muscle.
When your goal is building up, it would always make sense to increase the frequency or the number of days you work out in a week. But then again, it’s advisable to change the number of workouts you have each week occasionally to prevent adaptation. For instance, you usually do four workouts per week. You can then try doing three workouts if you have hit a plateau.
Change Your Intensity
Another way to level up your exercise routine is to change your intensity. It’s basically how hard you are working out. Remember that intensity has nothing to do with how difficult or easy your workout session is. But it’s more of how much weight you lift in comparison with your reps.
If you notice you can do more reps than before, try to increase your workout intensity. You can do it by moving faster, adding vertical challenge, increasing resistance, cross-training, or interval training.
Pushing yourself outside of your comfort zone is necessary to level up your exercise routine to the next level. However, be mindful not to overdo it.
Change Your Workout Length
How long you should workout is a personal preference. But in order to make more consistent gains, you can alternative your workout length from time to time.
If you also want to increase your fitness level, you may try to work out six to nine hours a week. However, you must pay attention to how you feel before, during, and after every workout.
Change Your Diet
Fueling your body with essential nutrients is part of leveling up your exercise routine. Keep in mind that your body needs a certain amount and type of food to work out at an optimal level. Your muscles also need it to recover after doing a lot of physical activity. Taking supplements is a good thing to add to your diet plan to level up your fitness routine and performance.
There is no one-size-fits-all formula when it comes to taking your exercise routine to the next level. It depends on a number of factors, such as your current progress and desired fitness goals. But learning how to pay attention to how your body responds is of the utmost importance.