Tired man in the gym

5 Signs It's Time to Change Up Your Workout Routine

12 min read


01 Mar 2024

Grab your cheat sheet

  1. Why you need to change your workout
  2. How to avoid a plateau
  3. Signs it might be time to switch up workout routine
  4. How to change your workout
  5. How to change your workout based on your goals
  6. Boost performance with Crazy Nutrition

Tired of hitting the wall with your workouts? Feel like you're stuck in a fitness rut, with the same routine going through the motions without seeing any progress? 

It’s time to shake it up.

We believe that adding variety to your exercise routine is the secret sauce for reaching your goals. 

While consistency is important, stepping outside your comfort zone can bring exciting changes and maximise your progress.

It's time to push your limits and see what awaits on the other side.

Here, we’re going to cover why you need to change your training program to get the best results, how to do it, and what signs to watch out for to avoid it happening again. 

Let’s go!

Why you need to change your workout

The power of change is a pretty strong one. When you break free from routine and challenge your body, you can reach heights you never thought possible. 

It’s time to shake it up and switch up your workout routine to prevent hitting a plateau and unlock the best version of yourself.

We’re going to talk about why you need to change your training program below.


When you hit that gym floor for the same routine or pound the pavement, your muscles and cardiovascular system step up their game in a major way.

They adapt to the regularity of your workouts and settle into a comfortable rhythm. Same fitness routine, same requirements from the body.

Get this: Through progressive overload, your muscles adapt by getting bigger, stronger, and more efficient. Picture those tiny muscle fibres tearing and repairing themselves, coming back stronger for round two.

And the science backs it too. Studies show that varying your workout routines and avoiding the same exercise routine for long periods of time can lead to incredible benefits and results.

Building your endurance and strength through diverse workouts not only boosts your athletic performance but can also delay age-related diseases.

Keep those muscles guessing rather than working the same muscle groups will keep your muscles growing and getting stronger.

Heart health

Now let’s talk about your heart.

Cardiovascular adaptation is the game here. 

Regular aerobic exercise leads to long-term cardiovascular adaptations that all add up to awesome cardiovascular health and reduce the risk of cardiovascular diseases. 

These adaptations are accompanied by amazing changes in the structure and function of the heart, blood vessels, and blood flow regulation mechanisms.

Your heart gets stronger, pumping that blood like a boss. And not only that.

Your blood vessels become more efficient, and you become a badass oxygen-utilising machine.

But wait. Your cardiovascular system can also hit a plateau if you stick to the same old routine —there’s a pattern here.

What lesson can we take from this? The body adapts, so it needs a challenge to grow. 

Challenge yourself & progress

Woman working out hard

Get ready to level up your fitness game, because we're talking about the power of pushing your limits! 

Just like climbing up the career ladder requires extra hustle, achieving fitness gains demands some serious dedication.

By doing this, you shock your body with new movements, intensities, and muscle groups that it's never experienced before. And as your body adapts to the change, your progress will also increase as the challenge level does.

Get ready to feel the burn in all the right places!

This constant challenge is your ticket to muscular strength, endurance, and total fitness development. 

So, if you're serious about unlocking jaw-dropping progress—it's time to step outside your cozy comfort zone and dare to take it up a notch. 

Continually challenging yourself is the secret sauce to massive gains. 

Work new muscles and improve fitness 

People working out in gym

Diversifying your workout routine is a total body game-changer.

By spicing things up with different exercises and working all the muscles in your body, you'll activate muscles that are begging for attention. Talk about a power move.

Not only will this balanced approach give you a killer physique, but it also reduces the risk of imbalances and injuries.

Say goodbye to lopsided muscles and hello to a well-rounded, injury-resistant body. 

Mix it up, work those neglected muscles, and watch as your body transforms into a resilient powerhouse. 


Alright, let's talk about mental stimulation and sustained motivation.

Just like a relationship that falls into a monotonous routine, sticking to the same workout regimen can zap the enthusiasm right out of you. And let's be honest, who wants dull and lifeless when it comes to fitness?

That's where changing up your workout routines comes in. It injects excitement, novelty, and mental stimulation into your fitness journey. Revitalising your mind like a shot of espresso on a Monday morning. 

But when you mix it up, get ready for an explosion of excitement and renewed energy! It's fuel for your fitness journey—propelling you forward even when the going gets tough. 

When your muscular endurance steps up a notch, so will your enthusiasm to continue.

Because, let's face it, a little excitement and mental stimulation can do wonders for your long-term commitment to fitness.

How to avoid a plateau

Let’s talk about fitness plateaus. It's like hitting a brick wall in your fitness journey, right? 

You've been putting in the work, grinding day in and day out, but suddenly, BAM! Your progress comes to a screeching halt. 

Your workout plan isn’t…working.

It's frustrating, demoralising, and enough to make you want to grab a tub of ice cream and throw in the towel.

But don’t worry. As we know, our bodies love to adapt, and whatever we do, the body responds. They get comfortable with the same old routines and same muscles and become masters at conserving energy. 

That's when things start to slow down, gains become elusive, and you're left scratching your head in disbelief.

So, how do we overcome this plateau phenomenon? By introducing some serious variety, that’s how!

Shake things up, switch it around, and keep those muscles guessing. Bring on new exercises, different intensities, and challenging training methods. Give your body a kick in the rear and remind it who's boss.

You've got to shock your muscles, surprise them, and throw them off balance. It's time to get creative, think outside the box, and try things you've never attempted before. 

Add some spice to your workouts, like supersets, drop sets, and circuit training. If you shy away from lifting weights, give it a go.

Keep your body guessing and never let it settle into a comfort zone.

It's the ultimate strategy to overcome plateaus and keep moving forward.

Signs it might be time to switch up your workout routine

From physical to mental battles, let’s cover the five signs it may be time for you to change your workout routine.

You’re riding that plateau

If you've been following the same workout routine for a while and not seeing any improvement in your strength or endurance, you may have hit a plateau. 

Overloading your muscles is essential to see progress. And if you're comfortably performing exercises that used to challenge you but no longer do, it's time to add more weight, increase the reps or try new exercises that target different muscle fibres.

You're losing interest

Workout routines can get repetitive and boring, leading to a lack of motivation. Losing interest in working out or feeling like you're stuck in a rut is a clear sign that it's time to change things up. 

Trying a different type of exercise, exploring new equipment, or simply taking a few days off to recharge can help reignite interest and enthusiasm.

You're not mentally strong

Mental fatigue can be just as detrimental to your workout routine as physical fatigue. 

If you find yourself struggling to stay focused or finding excuses to skip your workouts, it's time to switch up your routine. Trying a new activity or working out with a partner can help re-energize your workouts and make them more fun.

You’re in pain or discomfort

Pain or discomfort during exercise can indicate that you need to take a break or change up your routine. 

Pushing through the pain can lead to serious injury, and it's crucial to listen to your body and make changes as necessary. Try incorporating low-impact exercises, or switch up your workout routine to focus on different muscle groups.

Feeling exhausted after workouts

Tired man after gym session

If you find yourself feeling drained and exhausted after completing your workouts, it could be a sign that you need to switch up your routine. 

It's possible that you're overtraining certain muscles and not allowing enough recovery time. 

How to change your workout routine

Let’s talk about how to switch up your workouts and kiss goodbye to the same exercises. We’re going to discuss general ways to add some variation before covering some more specific approaches according to your goals.

Buddy up

You don't have to workout alone. Grab a workout buddy and let the gains begin.

Working out with a buddy not only adds a social element but also keeps you motivated and accountable. Make workouts fun and push each other, try partner exercises, and celebrate those achievements together. 

It's an instant mood booster and an awesome way to energise your workouts. 

Change your training up

If you've been stuck in the same training method for ages, it's time to break free. 

And if you're a diehard weight lifter, try incorporating some bodyweight exercises or functional training into your routine. 

On the flip side, if you're all about cardio, give strength training a shot. Mixing up different training styles challenges your body in new ways and keeps your progress soaring.

Switch up those exercises

Wave goodbye to workout monotony by swapping out the tried and tested same exercises for new ones. 

Experiment with variations, try different grips, and explore alternate equipment. 

For example, if you typically do standard push-ups, give diamond push-ups or decline push-ups a go. 

Changing up exercises not only keeps things fresh, but it also targets different muscle fibres for greater gains.


Don’t get stuck in the same location with the same walls or views. 

Take your workouts on the road and explore different spaces. Head to a local park for a bodyweight circuit, hit the beach for a sandy run, or find a nearby hiking trail for a challenging outdoor trek.

Changing your workout location invigorates both your mind and body, providing a refreshing change of scenery and a renewed sense of adventure.

Play with timings

If you're used to working out at the same time every day, it’s time to switch it up!

Try setting your alarm for an early morning sweat session or squeeze in a lunchtime workout if your schedule allows. 

You might be surprised at how a different timing can energise your workouts and kickstart your day with a boost of endorphins.

Join classes

Gym class

Why not explore the world of group fitness classes. 

From spinning to kickboxing, yoga to dance classes, there's a vast range of options out there. 

Not only do these classes offer variety, but they also provide expert guidance, a motivating atmosphere, and a chance to meet new fitness enthusiasts. 

Grab your workout buddy and book some classes!

Challenge your limits

It’s really important to challenge yourself with new goals or fitness challenges to keep things interesting. 

An easy way to do this is to sign up for a local race, set a personal record, or take on a 30-day fitness challenge. 

These challenges can reignite your passion for fitness, push you to new heights, and provide a roadmap for your training.

How to change your workout routine based on goals

Here's how to change your workout routine based on your specific goals whether it’s gaining muscle mass, getting shredded or crushing cardio.

Building muscle (bodybuilders)

  • Embrace progressive overload and crank up that weight or resistance. 
  • Try compound exercises like squats, deadlifts, bench presses, and overhead presses are your best friends. 
  • Go for fewer reps (six to -12) with heavier weights to stimulate muscle growth. 
  • Adjust your training split and frequency for proper recovery. 

Increasing endurance (cardio)

  • Prepare to amp up your cardio game! Keep it spicy by mixing intensity, duration, and types of cardio. 
  • HIIT workouts are your secret weapon. Killer bursts of high-intensity followed by recovery. 
  • Ditch the boredom with running, cycling, swimming, or rowing. 
  • Push yourself and gradually increase intensity and duration. 

Improving flexibility (low-impact flexibility)

  • Try dynamic stretches before and static stretches after workouts. 
  • Activities like yoga or Pilates are your flex heroes. 
  • Practise regularly and ramp up the intensity and duration of your stretching exercises. Don’t push too hard, though! 
  • Listen to your body and avoid injuries. 

Weight loss

  • HIIT or circuit training is your calorie-blasting partner in crime. 
  • Blend in resistance training to build lean muscle that revs up your metabolic rate. 
  • Go for compound exercises that work multiple muscle groups. 
  • Watch that diet – a balanced, calorie-controlled eating plan gets you closer to your weight loss goals. 

Lean muscle mass

  • Combine strength training with killer cardio. 
  • Compound movements like squats, lunges, deadlifts, and bench presses will bring out the beast. 
  • Gradually up the weight and intensity to challenge your muscles. 
  • Work in interval training or steady-state cardio to burn away excess fat and expose that definition. 
  • Fuel up with a balanced diet and a slight caloric deficit. 

Top tip: Check out our essential guide on essential 10-minute workouts for when you’re busy to keep active when you’re juggling a million plates.

Boost your performance with Crazy Nutrition

Man doing aerobic exercise

Looking to crush your fitness goals? Look no further than Crazy Nutrition.

We've got the perfect product or stack to help you reach new heights. Whether you're looking to bulk up, increase strength, enhance recovery, or more, our premium products are designed to give you that extra edge.

Why not jump all in with our Fitness Stack which gives your body the tools to maximize your energy, stamina, muscle build, and focus.

It contains three delicious powders that fuel your fitness…

  • Intensive Pre-Train, 100%: Designed with 23 powerhouse ingredients to help ignite the brain and body to drive focus and energy like a boss.

  • Tri-Protein: A blended formula made with four types of proteins have a groundbreaking three times the rate of absorption for longer-lasting muscle build and recovery. 

  • Ultimate CRN-5: High-quality creatine formula made with five grams of creatine plus electrolytes for replenishing lost water enabling you to lift harder than ever before.

Want more expert info on fitness and health? Check out our blog. It’s packed with the hottest tips and tricks to help you level up and beyond.