How to change the training program?

While training, it’s important to stick to a certain program, even if you do it for yourself. It is necessary to set a goal and plan a plan on how to achieve this goal. Without a goal, you will not have a plan, accordingly, there will be no special results.


Beginners can practice any program, they do not care, the exercises change from week to week or remain the same, but those who have more than six months of training experience need to think about how to change the training program. Changing the program is mandatory if you stop progressing (and for good reason, I wrote the change in the training program for the plateau), and if the weights are growing or if the kilograms are melting (it all depends on your goal), then you do not need to change the training. However, a long time to train for the same program – very tiring for the psyche (it’s trivial to get bored and uninteresting), so think about how to change the training program is still worth it.

Change your training program periodically

We sorted it out, but many do not understand the frequency. In general, everything determines experience here. Beginners do not need a variety, most often their training is full body, that is, every workout does exercises for all muscle groups. Professionals practically do not repeat their training, they change not only exercises, but also the working weight, and the number of repetitions / approaches, and the length of rest.

If you are no longer a beginner, but you can not name a pros, choose an intermediate option. Perform it for about 6 weeks, gradually improving the results from training to training. This will be your training cycle, and it can be reduce, for example, to practice 3-4 weeks and then take a break, but do not lengthen it (there is a risk of overtraining).

training program

After a break, the training program changes – we replace the exercises with similar ones, change the order, change the distribution of muscle groups by days and similar changes. Begin each cycle with a small working weight and the first week to do as it were introductory, but in the last week of training try to work to the maximum. This is an example of how to most easily change the training program. You can complicate it, for example, add days with intensive trainingto the whole body, or change working weights and approaches.

Examples of changing training program

For example, the first week – 3 sets of 12-15 reps with small scales (60% of the maximum), the second week – 3 sets of 9-11 reps with a weight of 70% of the maximum, the third week – 3 sets of 6-8 repetitions With weights 80% of the maximum, the fourth week – 3 sets of 3-5 repetitions with even greater weight. Then break or return to the third week, but with a little more weight than was, and then a repeat of the fourth week, after which rest.

Changing the training program is important, so that the body does not adapt to training and progress is not slowed down. It is very important to constantly progress at the same time (slowly increase the effectiveness) and at the same time give the body a “shake” periodically due to changes in the training program.