Why Is It Necessary To Frequently Update a Workout Program?

Variability within an exercise program is crucial. The adaptation seen after exercise will become stagnant if the same workout program is used for extensive periods of time. For the most rapid improvements, aim to switch up the sets, reps, weight, and exercises used every 4-6 weeks.

Why Does An Exercise Program Have To Be Updated

The literature says that an exercise program must constantly be updated to yield the best results.

When training, micro-tears form within the muscle fibres. With sleep, nutrition, and recovery protocols these fibres are built back stronger than before.

It is necessary to frequently update a workout program because when the same stimulus is presented each and every workout there’s no need for the body to adapt, and as a result, athletes will plateau in their training.

How Often Should You Change Your Workout Program?

It is recommended to update a workout program every 4-6 weeks to avoid a plateau in your fitness gains.

A novice athlete can perform the same exercises for up to 6 weeks (and sometimes beyond) while still seeing rapid improvements while someone with more experience will need to add variety every 3-4 weeks for best results.

A simple rule to follow is to change up your routine at the start of each month.


Updating a workout program is necessary for your muscles to adapt to each workout. The best performance improvements are seen in programs that update every 4-6 weeks.