The Importance of Mixing Up Your Workouts

The Importance of Mixing Up Your Workouts

It can be so easy to fall into the same routine, not just in your workouts but in every aspect of life. When you fall into the same routines with your workout you may find that you hit a weight-loss plateau that is common amongst many people. But what is the reason for this? Let us look at the importance of mixing up your workouts!

There are many important reasons behind mixing up your workouts, with the primary reason to help get you through that weight-loss plateau. Your body and muscles become accustomed to repetitive actions. Your muscles have a handy tool built into them called muscle retention; this is great for powering you through workouts, but at a certain point, the muscles become too used to the exercise you are doing and are no longer challenged – therefore you will stop seeing results. Challenging your body and muscles with new exercises requires them to work harder to adapt to the stress they are put under, resulting in a higher calorie burn. 

A downfall of doing the same exercises over and over is the increased likelihood of injury. Overuse of muscles without proper rest can cause persistent injuries. By changing your routines and keeping your workouts diversified, you decrease the risk of injury. This also helps you develop new muscles in other areas that perhaps were previously overlooked. When you do this, you will find that you allow your whole body to achieve a toned and sculpted look as opposed to being built up in just one area. Pushing yourself to try new exercises and calling on different muscle groups also requires higher endurance levels, so you will be helping your heart out with varying workouts. 

It can actually get very boring doing the same workout over and over! Many people find they are less likely to continue with exercise due to boredom, but this is usually a result of not switching it up. To keep yourself motivated, try out a new class and speak to your coach (if you have one) or seek out new exercise routines that you can try. You can always find an abundance of 30-day challenges that focus on various areas, for example, some of the popular challenges include squats, planks or push-ups. 

Did you know that changing your workouts and including new exercises can actually help with reducing memory loss? For those that exercise regularly and incorporate new things into their routine that requires focus to complete (i.e. no mindless running on the treadmill), your brain will also be challenged. Research has actually shown that doing this can have major benefits on your body including a lower risk of diabetes, high cholesterol, high blood pressure and stroke. 

So how can you actually go about ensuring that your workouts are varied enough? Check out these tips!

  • Increase your intensity! If you are performing strength workouts, the American College of Sports Medicine recommends 3 sets of 8-12 reps. Once this becomes too easy and you are able to perform this without any strain or challenge, it is time to increase your weight. 
  • Group workouts are such a fun way to get involved with exercise but can also offer something new. Look for something that really piques your interest and sign yourself up. There are many benefits of attending group workouts that go beyond just the physical; in fact, your mental and emotional states are much more improved when you join in on a group workout.
  • Take your time! You sometimes feel the need to rush through your workouts or try to lift as quickly as possible – but fast does not equate to higher fitness levels. To really challenge your muscle, you need to guide your movements and you cannot do this when working at lightning speed. Slow down and focus on each and every movement you make. 
  • Find that balance! Some love cardio, some love strength, but you have to find the balance between the two which builds and sculpts your body while losing weight. So, for those cardio lovers, add in a couple of days of strength-focused workouts; similarly, those who love lifting should participate in some form of cardio a few times a week. The American College of Sports Medicine suggests you should plan your workouts with a 60% focus on cardio, 30% strength and 10% flexibility. 

While it is incredibly important to ensure you mix up your workouts, you need to always make sure you are consistent with your diet. You can work out as much as you like, but until you get your diet under control you will never see the changes you want! This is because your diet contributes 80% to your overall fitness. 

Once you have your diet under control and combine varied exercises, you will start seeing major results in both weight loss and toning throughout your body. One important thing to remember is that while it can be so rewarding to see the numbers on the scale go down, these numbers can actually lie! There will come a point, with adequate exercise and nutrition, that you begin to develop muscle and therefore will see the numbers begin to rise on the scale. Fear not, as muscle mass does not look the same on the body as does fat; instead, it helps give you a beautiful physique. Rather than becoming obsessed with the numbers on the scale, use your mirror to help track your results and progress. For those that are overweight, your initial focus will be to just lose the weight and you are probably going to be a bit more glued to your scale, but once you have hit your goal weight, ditch the obsessive tracking. The mirror tells a much better story than the scale!

Now that you have a better understanding of why mixing up your workouts is so important, you can start making changes that will help you see lasting impacts. 

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Holly Bosman

About Holly Bosman

Proud mom of 3 kids. Certified as a personal trainer and in Silver Sneakers. I enjoy gardening, running and reading. 

I love that my job gives me the opportunity to change people’s lives and help them achieve their goals!

Alex Wagner

About Alex Wagner

My name is Alex. I first was introduced to fitness after losing 110 lbs in high school. From there I enlisted into the marine cops where I operated heavy equipment but also coached overweight marines to get back into standard. Now I do competitive powerlifting but also coach all walks of life to find their own healthy lifestyles.

Director of Personal Training
Certifications: ISSA Personal Trainer
Experience: 3 years
Specialities: Weight loss, Strength training, Lifestyle nutrition

Nahjerrelle Graves

about Nahjerelle Graves

Fitness is Practice for life. From my 6 years of experience & combined with being an athlete for over 10 years, fitness is the closest you will get to immediate self-reflection. When the going gets tuff, who will you be for you?!

Certifications: ISSA, Expert rating, IFTA, AMP
Experience: 6 Years of training experience; former College Athlete
Specialities: Athletic Training/Muscle Gain -Total Body Training/Weight Loss

Gavin Anglin

About Gavin Anglin

Gavin is a very professional and hard-working personal trainer and nutrition consultant. His passions are faith, family friends, fitness and food. He works hard to help others achieve the highest levels of health and well-being possible.

Gavin graduated from Appalachian State University in the spring of 2021 with a Bachelor’s degree in nutrition and food. He also just recently completed the Dietetic Internship and graduate certificate program in nutrition with North Carolina Central University in Durham in the spring of 2023 to become a Registered Dietitian.

Certifications: ACEPersonal Trainer, AHA Basic Life Support training, BA in Food & Nutrition (Dietetics), NDTRs.
Experience: 6 years as Personal Trainer, 3 years NDTRs
Specialities: Lifestyle nutrition

Wanda Williams

About Wanda Williams

Hi! My name is Wanda Williams. It’s an honor and a privilege to be a part of the Fuel Fitness family.

My class is OnBeat. We do more than just dance! My class gives you an opportunity to express yourself and be a part of an awesome community without judgment. Can’t wait to meet you all!

Melissa Boorse

About Melissa Boorse

My name is Melissa. I am the Group Fitness coordinator. I have been teaching Group fitness for 8+ years. I started out as a Concept 2 Row instructor. I then began teaching indoor Cycle and now can teach a multitude of formats. I enjoy not only being a group fitness instructor, but I also enjoy the people in the classes. I love how they/we become friends and encourage one another, challenge each other, and help hold each other accountable.

Becoming an instructor has helped me to love and enjoy working out. I have now started road biking and hiking which is something I never thought I would ever enjoy doing. Getting into regular physical activity and healthy habits can lead to so many more activities, which makes life so much more enjoyable.

Abby Rex

About Abby Rex

My name is Abby and I’m a Licensed Recreational Therapist and a Certified Silver Sneakers Instructor.

I’ve worked for thirty years in Nursing Homes/Rehab Facilities and as a Silver Sneaker Instructor for eight years. Being with older adults is my jive and has always been even as a young girl.

My husband and I enjoy traveling, camping, and hiking. I’m glad to be a part of the Fuel Team!

Ryan Mitchell

About Ryan Mitchell

My name is Ryan and I love spending time with my dogs and wife.

I have been training clients for 18 years and am certified through NASM. I have recently completed a 14-month schooling/mentorship with a DR of physical therapy to become an active life professional.

An ALP is someone who offers education, and customized exercise programs based on comprehensive assessment and mentorship.

Trisha Marsh

About Trish Marsh

I started my personal fitness journey in 2017 when I lost 40 pounds in less than 2 months with diet and exercise. I made it my mission to help others the way I helped myself.

Certifications: Fitour Personal Training, Yoga, Group Fitness
Experience: 5 years
Specialities: HIIT, Cardio Dance Fitness, Pilates, Senior Fitness

Hal Roberts

About Hal Roberts

Hal is a transplant from Austin, TX. His training focuses on building a solid Mind-To-Muscle connection, mastering form, and building strength for a healthy active life.
Certifications: NASM CPT, USA Swim, USA Gymnastics
Experience: NASM CPT – 1 year; Swim – 15 years
Specialities: Functional strength training/ Fitness; Healthy aging

About Kristi Robinson

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Sonya Bryd

About Sonya Bryd

Sonya Byrd is a yoga instructor with a 200-hour certification. She has four years of experience teaching yoga flow, power yoga and deep stretch.

What she loves most about teaching is the connections made with members. She enjoys the opportunity to let members know that they are enough and are created with a purpose.

Maci Maund

About Maci Maund

Hey everyone! My name is Maci and I am very passionate about fitness and nutrition. I am a college student studying exercise science with hope to pursue a career in holistic medicine.

I am super excited to have the opportunity to instruct Row and Knockout here at Fuel.

Michelle Morton

About Michelle Morton

Hi, I’m Michelle and I have been teaching fitness classes for a little over 10 years. I love teaching in a group setting because it’s motivating to be surrounded by like-minded people and it fosters healthy competition.

Watching members go from a group of people who do not know each other when starting out, to growing into a family and people who care about one another is the best feeling.

I love watching people improve over time and helping them fall in love with moving their bodies and exercising. My goal is to make fitness FUN!

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James Day

About James Day

Originally from London, England I came to America with an athletic scholarship for swimming as well as to complete two bachelor of science degrees in Exercise Science and Sport Management.

During my time in college, I completed a Personal Training certification and also became a corrective exercise specialist. Since graduating in 2020 I have also become a certified nutrition coach. All certifications through the National Association of Sports Medicine (NASM).

Kristi Robinson

About Kristi Robinson

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