As a personal trainer, I hear clients tell me all the time that they started a new work-out routine and saw improvements in strength, energy levels, and overall fitness during the first 4-6 weeks. However, after performing the same routine past this initial period, they notice they are no longer seeing results and express frustration at the lack of progress. The client has hit a plateau, and this phenomenon is one of the most significant reasons why people give up exercising. In order to avoid this common pitfall, it is important to understand how to continually alter your fitness routine by applying the principle of Muscle Confusion.

Muscle Confusion, sometimes more properly called Periodization, is essential if you want to make continual gains in your muscle composition and strength, which in turn will increase resting metabolism and decrease body fat. The human body is quite skilled at adapting to its surroundings and by performing the same exercises at the same amount of weight and with the same number of repetitions during every workout, your muscles become accustomed to the workload and simply maintainrather than improving. According to the “Fitness Professionals Handbook,” Muscle Confusion or Periodization is “nothing more than a systematic variation in a resistance training program.” Basically, in order to see peak results you need to change your workout program regularly so your muscles do not have time to adapt to the work you put them through.

So how do you keep your muscles guessing?! Here are some easy ways to alter your workout routine:

1. Increase Intensity – Some examples of this include increasing the amount of weight you’re lifting, keeping the same resistance but increasing the number of repetitions, and/or reducing rest time between sets.
2. Change Exercises – Don’t perform the same exercises all the time and make sure your muscles are experiencing a wide array of activities
3. Switch Equipment – Instead of a Bicep Curl with dumbbells, try a Bicep Curl with a resistance band or try a Push-up with your own body weight versus a Chest Press with a barbell.
4. Vary The Days You Work Muscle Groups – If you work out your Lower Body and Abs on Monday, Chest and Triceps on Wednesday, and Back and Biceps on Friday, try to switch up the days you work these muscle groups. For instance, try Chest and Triceps on Monday, Back and Biceps on Wednesday, and Lower Body and Abs on Friday.
5. Change The Order Of Exercises – Perform the same routine for a few weeks, however switch up the order in which you perform those exercises during your routine.

Not only does Muscle Confusion help you build lean muscle mass and improve strength, it also helps prevent you from getting bored doing the same routine several days a week! If you need assistance in introducing this principle into your workouts, contact us to set up a Personal Training appointment as we are always here to help!