How Often Should You Switch Up Your Workout Split? A Guide To Keeping Your Routine Fresh And Effective

Workout split is a strategy that divides training sessions to target various muscle groups on different days for maximum gains.

Ishaan Arora
Written by: Ishaan AroraUpdated at: May 17, 2023 16:32 IST
How Often Should You Switch Up Your Workout Split? A Guide To Keeping Your Routine Fresh And Effective

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Let’s consider the case of Archit Sharma, 16, a dedicated fitness enthusiast from Noida, who follows a powerlifting style of workout. Initially, he saw significant improvements in strength and muscle gains. But as he approached the sixth week, his progress had halted and he started facing difficulty in breaking through plateaus. This could be an indication that it was time for Sharma to switch up his workout split and introduce new stimuli to his training routine.

Sticking to the same training routine for an extended period of time is necessary for physical transformation, yet it frequently leads to stagnation. It's critical to alter your workout split on a regular basis to ensure continued growth and enjoyment. So, if you're new to working out or looking for techniques to break through a plateau, let's start by understanding the signs that it's time to change your routine, how often to change your workout routine and more. 

Signs That You Need To Change Your Routine

No Visible Change 

If you are seeing no change in your strength gains, muscle growth, or weight loss plateaued despite the consistent effort, it's a strong indicator that your body has adapted to your current routine and requires a new stimulus. After months of regular weightlifting, Himanshi Tanwar, 22 years old B-tech student, found herself in the same position as her muscle gain stopped, and she struggles to improve her strength.


No Motivation

Arjun Pasbola, 21 years old Delhi University student, dreads going to the gym and finds himself going through the motions without enthusiasm. This feeling of boredom during your workouts is a clear sign that your routine has become monotonous and needs refreshing. His lack of interest and energy suggests it's time for a change.

Also Read: Power Training For Weight Loss: What Is It And How To Incorporate It In Your Workout?

Muscle Soreness

Constant soreness or excessive fatigue could indicate overtraining or repetitive strain on certain muscle groups. Switching up your workout split can alleviate these symptoms and promote balanced muscle development.

How Often Should You Switch Up Your Workout Split?

There is no fixed timeline that suits everyone, as it depends on individual factors such as fitness level, goals, and personal preferences. According to Mohit Gautam, a K11 certified personal trainer and nutritionist, a person should change their routine every eight to 12 weeks. He said, "This timeframe prevents boredom and plateaus while allowing for sufficient adaptation to take place." The best way is to listen to your body, look for above mentioned signs and make adjustments accordingly.

Strategies To Keep Your Routine Fresh 

Perform A Variety Of Workouts

Don't get obsessed with one type of exercise, like weightlifting or running. Instead, incorporate different types of exercises such as strength training, cardiovascular exercises, flexibility work, and functional movements. This diversity challenges your body in various ways, preventing adaptation and promoting overall fitness.

Also Read: Push-Pull-Leg Split: Beginner's Guide To Getting Started

Modify Your Training Style

Alter the number of sets, reps, and rest periods to provide a new stimulus to your muscles. For example, switch from high-rep, low-weight workouts to low-rep, high-weight sessions to shock your system and promote strength gains.

Join Workout Classes

Participate in various fitness courses or activities such as yoga, Pilates, or dance to challenge your body in new ways. The best part of taking fitness classes is that you get to meet other individuals who share your interests, which boosts your confidence and motivation.

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