Why Repeat the Same Exercises Over & Over Again

It may seem boring to do the same exercises week after week but there is a reason. Let's get into it!

You might notice in my program that many fitness influencers repeat the same basic moves week in and week out. There might be some light variation but for the most part, they keep doing squats, deadlifts, lunges, presses, and curls. This seems like it can be extremely boring and pointless. In this blog, I will share with you the importance of performing the basics and how to change them up so you do not get too bored. 

Changing exercises from week to week is more likely to flatten your strength progression and overall progression of how you want to look. If you want jacked biceps and shoulders guess what you need to become stronger at doing those basic moves you are doing. Repeating the same workout plan from week to week will ensure your progression by adding volume incrementally to these specific basic moves and mastering the form and technique. In my programs, the first 3-4 weeks are the same exact split but by week 5 you will receive a different split but with a different variation of the move so you do not get mentally bored. I want you to be excited to go into the gym and crush a workout. Plus, when you finish a Fittwithmaddie program you can always repeat it, increase your weight, and use your better technique!

The variations I love to use are messing with the tempo of the exercise. So the timing of eccentric and concentric phases, doing holds, or 1 & ½ reps are all great ways to do the same exercise but not get bored. Doing a squat with a hold will help you gain strength in the hard parts of a squat at the bottom. So maybe try messing with the tempo of the moves before alienating the squat because it’s a great move, that’s why it has been around for more than a decade. 

The moves you see on Instagram and that influencers post can sometimes be confusing. You might see moves on Instagram that promise you to spot, reduce, or be able to increase your gains quicker but the truth is the basics always win out. Plus, some fitness influencer moves do not even work the muscle they are promising! It can also be confusing because your favorite influencer is posting 5 different workouts a week and those workouts change every week. Well, those aren’t the workouts they are doing every day( I am also guilty of this). Many influencers are pre-recording and trying different moves so their audiences do not get bored of watching them squatting and deadlifting. 

 Switching up the moves by even doing pauses and holds can help you keep consistent with your workouts by reducing boredom. Maybe try switching up the rep ranges and if you haven't taken a deload week in 6-8 weeks maybe that is what you need to get your mojo back! If you do not know what a deload week is it means to take a break from a normal workout routine by reducing intensity/volume to let your body fully rest/recover. These can be useful if you feel burnt out, extremely unmotivated, you feel super tired, and if you are dealing with a reoccurring injury!

I hope this can help you in some way! Comment below if you will be trying one of these ideas and do not be afraid to tag me on Instagram @fittwithmaddie of you doing them!