Is your exercise regime guided by a training program, but things just aren’t quite going to plan?
Here are 5 signs that is is time for a new exercise program:
You are not seeing the desired results, despite putting in hard work each session.
This could be due to a few reasons. Firstly it could be that you have plateaued and your program requires a specific progressive overload and progression (read more on progressive overload here). It could also be that the program specifics are not in line with your goals (load / volume are not correct). If you feel you are consistently working hard without seeing results, check in with your Coach to ensure the programming is correct, or find another Coach who can provide you with a more precise program to help you reach your goals.
You are bored with each session.
Although a program is not designed to be entertaining or even “fun”, a program should keep you engaged and motivated to continue. If you find yourself bored and non-motivated to train each session, it could be time to evaluate your goals and purpose for training. If you have been completing the same program for weeks now, it’s probably time to progress and move onto a more complex or challenging program.
Your training goals have shifted or changed.
It’s totally normal to shift your training goals as time goes on. Things get in the way such as work, family commitments and health. Perhaps at one point you trained to gain muscle and strength, now it about maintenance and general health. As these goals shift, so should your programming. This may mean that overall intensity is reduced, hours spent training is altered and even where you train may change to suit your new goals.
You are managing an injury or niggle.
If you have injured yourself there should be a slight shift in your training goals towards rehabilitation and injury management. For example, if you have injured your knee, it may be wise to evaluate the leg based training you are completing to cater for pain, range of motion and recovery. As the injury heals and you adapt to the rehab plan, the program can slowly move back to what it was while keeping in mind load management and rehabbing to reduce the risk of future injury.
You are moving into a new season with your particular sport.
If you play sport, it is wise to adapt your training program around the different seasons of your sport. For example, a pre-season program would not look the same as a Final’s week program. It is important that you consider the different goals of each season and how a training program would adapt to reach these goals. Pre-season may be about improving strength and resilience, while mid-season looks to maintain and focus on any niggles you have. Off-season would look entirely different depending on the sport.
As you can see, there are many different reasons for needing a new training program. To ensure you program is as detailed and specific as possible, be sure to engage the help of an Exercise Physiologist. Exercise Physiologist’s are best placed to create and deliver exercise programs for all individuals. Read more about the role of Exercise Physiologists’ here.