How to Overcome the Workout Routine Rut

Oct 17, 2024

Reading time: 5 Minutes

Woman hunched over a treadmill

If your workouts are starting to feel like the movie Groundhog Day, don’t worry! We’ve got a strategy to shake things up.

 

It is not uncommon to hit a point where your workout routine starts to feel monotonous. You drag yourself to the same fitness classes, run the same route, or lift the same weights, and soon the excitement you once had just isn’t there anymore.

 

Obviously, adding variety is a good start. But the key to truly overcoming workout boredom lies in making strategic changes to keep things fresh and interesting. A few intentional shifts can help prevent mental burnout and benefit your body in significant ways.

 

Change is Good for You

Let’s consider the “why” behind setting a workout strategy first. Here are a few good reasons to change things up.

 

Change boosts metabolism: When you stick to the same routine for too long, your body adapts, and the efficiency of your workouts can start to decline. Making changes to your routine can challenge different muscle groups, help prevent plateaus, and increase your metabolic rate by stimulating new growth and development.

 

Change prevents injury: Repetitive motions over a long period can lead to overuse injuries. By incorporating different exercises or varying the intensity, you give certain muscles a break while engaging others, which promotes balance and reduces injury risk.

 

Change improves overall fitness: A well-rounded workout routine — one that incorporates strength, flexibility, cardio, and mobility — ensures that your entire body benefits. Varying your exercise helps to build a more complete level of fitness.

 

A Strategy for Change

So, what exactly can you do to escape the workout rut? Here are some strategies to make your workouts exciting again.

 

  1. Set New Goals

    If you’re feeling uninspired, it might be time to set new fitness goals. Having a goal can be mentally and physically motivating, as you strive to achieve something that you consider personally challenging. A new goal might include mastering a different skill (like swimming or boxing) or achieving a certain milestone (such as lifting a particular weight or running a faster mile). Make each goal SMART — Specific, Measurable, Achievable, Relevant, and Time-bound. New goals can provide the sense of purpose and direction that your workouts may be missing.

 

  1. Change Your Rewards

    If you’ve been rewarding yourself in the same way for a while, it may be time to mix things up. Instead of a typical post-workout treat, try something different — perhaps something larger that can be tied to your new goal. When you hit that personal goal, maybe you could consider buying a new outfit, upgrading your workout gear, or treating yourself to an experience like a massage or a weekend hiking trip. Changing your rewards system can help make the hard work feel more gratifying and motivate you to keep pushing forward.

 

  1. Change the Intensity

    A common cause of boredom is doing workouts at the same intensity week after week. Try shaking things up by increasing your intensity, whether it’s through High-Intensity Interval Training (HIIT) or by progressively adding more weight to your strength routine. Another option is to incorporate new techniques, like plyometrics or agility drills, which can help increase your heart rate and challenge your muscles in new ways. The key is to keep your body guessing in an effort to break through plateaus.

Woman in the gym working out

  1. Join a Group

    Working out doesn’t have to be a solo activity. In fact, many people find renewed motivation when they surround themselves with others on the same journey. Whether it’s a cycling class, Pilates session, outdoor boot camp, or even step aerobics (which I’m told is considered cool again!), being around others can create a sense of community and accountability. Plus, you may learn new exercises or techniques that you wouldn’t have tried on your own.

 

  1. Change the Environment

    Personally, I get tired looking at the same training room day after day. Sometimes, a change of scenery is all you need to break out of a rut. If you’ve been working out in the same location, whether it’s your living room, a gym, or a park, consider switching it up strategically from time to time. Try an outdoor workout if you’re used to being indoors, or vice versa. The new environment can engage your senses and inspire you to push harder. This simple shift can help you rediscover the joy in your routine.

    Music can also have a powerful impact on the environment. A new playlist or different genre can energize your workouts, boost your mood, and help create an exciting atmosphere that motivates you to perform at your best.

 

  1. Schedule Variety into Your Workouts

    English poet William Cowper coined the phrase “Variety is the very spice of life” — and it can also be the spice of fitness. Instead of waiting for a rut before adding variety, intentionally schedule variety into your workout routine.

    Cross-training can be a great way to prevent boredom and improve your overall fitness level. If you usually run, try adding some strength training or Pilates into your routine on certain days of the week. If you focus on lifting weights, consider incorporating more cardio or flexibility work. Preemptively adding variety doesn’t just keep training interesting, it also ensures you’re addressing all aspects of your fitness and preventing overuse injuries.

 

Conclusion

 

When boredom with your workouts starts to creep its way into the picture, see it as an opportunity to make positive changes. Whether it’s setting new goals, switching up your environment, or adding intensity to your routine, these strategies will help you break free from monotony and keep your workouts exciting and effective. Keep things fresh, and your body—and mind—will thank you for it!

1 Corinthians 9:24Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.

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