program changes

notworthstalking
notworthstalking Posts: 531 Member
in Fitness and Exercise
I am just wondering how often people change up their programs, like for weights and cardio? I have six weeks in my head, but want an idea from others too.

Replies

  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Not a direct answer to your question, but FWIW...

    Changing programs will make it harder to evaluate progress/results of said program, which depending on your goals may or may not be a problem. In that regard, I would say every 8 weeks for cardio, every 12 for weights. But wait and see what others think.
  • katevarner
    katevarner Posts: 884 Member
    I have a re-evaluation every 3 months at my gym, and that's my cue to change it up--trainer gives me new weights workout (at my request) and I change my cardio. That said, I add more cardio intensity and more weight as I can during the 3 months, so it's really always changing.
  • ravengirl1611
    ravengirl1611 Posts: 285 Member
    for me - I change up my program so to speak every 3 weeks or so - I do a full body workout 3x / week every week with cardio either before or after (depending on schedule) what changes is what particular exercises I do during that full body workout - some things are always on the menu but other things change - I tend to get bored fairly quickly and my trainer is a pretty smart cookie and seems to know when Im getting bored and changes things up on me. With cardio - it's either treadmill or bike - I cant use the elliptical unfortunately so I just do whichever one amuses me the most that day. Hope this help.s
  • Katalyst77
    Katalyst77 Posts: 79
    I think it just depends on the program. I need something more structured. So I am doing The New Rules of Lifting for Women. Just started phase 1, but it looks like this is roughly a six month program.
  • notworthstalking
    notworthstalking Posts: 531 Member
    At the moment I am doing a fairly full body routine three times a week. Also walk 3 -4 times a week as my cardio. Week days I can only do 30 mins most days, so my saturday walk is much longer.

    My fitness is improving and my weight and tummy are going down. I mostly do upper body weights, and while I am doing this for a good reason - to prevent reinjurying my neck and should, I feel like I am neglecting my legs. If I was to had in another move- thinking lunges - would that be changing things up too much? I am also thinking of making one strength day a core or maybe yoga day? I will be following a video for this. At the moment legs are worked out with squats and walking (some jogging) up and down hills. I do bent over rows and crunches for my core, as well as really concentrating on form when lifting. I still feel I would benifit from more core strength.
  • wrotruck
    wrotruck Posts: 72 Member
    I research and set up my programs to achieve certain goals and then I may change my program based on a new goal.

    For example, my current goal is to lose 10 lbs. and I am on a program that is cardio/HIIT intensive with some weight training in to try and maintain muscle. After I achieve that, I want to work on gaining some strength. So I'm goiing to use the Strong Lifts Program until I hit a goal that I have yet to determine.

    It's my opinion that the key is the program and a defined goal. If you use a well designed and proven program and have a defined goal that the program can meet, the results become about you and you don't have to question if the program is good or bad. Change happens when goals are attained.

    Just my opinion...
  • BarackMeLikeAHurricane
    BarackMeLikeAHurricane Posts: 3,400 Member
    I did 5/3/1 for four months and saw great results. I'm easily 2-3 times stronger than when I started. But now I'm still pretty small but with ape-like strength. I want to focus more on mass so I chose a hypertrophy program and I'm starting next week.
  • jimmie65
    jimmie65 Posts: 655 Member
    I've been bad about changing things up too often in the past, so now I stick with a plan at least 6 weeks before changing it up. I still modify if needed and if something's not working after 2 weeks, I toss it out and start over.
  • MellyGibson
    MellyGibson Posts: 297 Member
    I'm on the last 2 weeks of a 12-week program (that turned to 14 weeks due to Christmas & New Year's).

    After that I'll either do 5X5 or 5/3/1 for 2 months (minimum).

    With both of my programs I incorporate cardio 3 days/week (I teach Zumba 2 days/week). I switch up the extra day of cardio with one of 2 pre-made cardio sequences I do on my own, or I take a H.I.I.T. class. This doesn't change - I lift 4 days/week, cardio 3 days/week.

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