How often should a weightlifting program be changed? | Exercise.com Learn: Your Fitness Business Resource

How often should a weightlifting program be changed?

Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

Full Bio →

Written by

UPDATED: Aug 25, 2020

Advertiser Disclosure

It’s all about your brand. Let us do the heavy lifting.

Advertiser Disclosure: We strive to help you make confident fitness software decisions. Comparison shopping should be easy. Our partners do not influence our content. Our opinions are our own.

Editorial Guidelines: The Editorial Team at Exercise.com is dedicated to providing fair, unbiased information about the fitness industry. We update our site regularly and all content is reviewed by credentialed fitness experts.

Get the Basics...

  • The nature of your weightlifting program is dependent upon whether you’re trying to build a competitive physique or lose some unwanted pounds in anticipation of summertime activities.
  • If you’ve developed a weight training workout program aimed at shedding some excess fat, and that program is working, there’s no need to change it unless you find something else that will give you better results.
  • If you do decide to change your routine and you don’t see better results then go back to what was working before. But don’t simply change your routine for the sake of changing it.

One of the most common questions among new weightlifters is how often should a weightlifting routine be changed?

A quick survey of various sources reveals a plethora of answers, which then begs the question of who’s right.

While there’s no definitive way to say who’s right, if we can learn one thing from so many opinions, it’s the fact that the answer really depends on your goals.

The nature of your weightlifting program is dependent upon whether you’re trying to build a competitive physique or lose some unwanted pounds in anticipation of summertime activities.

Therefore, any changes to your weightlifting routine need to be made in a way that will further your goals.

Simply switching up your routine for the sake of change is not necessarily the best way to go.

For workout plans that are tailored to your goals, sign up for an Exercise.com PRO plan today. 

Why Do the So-Called “Experts” Disagree Over How Often a Weightlifting Routine Should Be Changed?

Unfortunately, the whole health and weight training culture has been turned over to big business.

One of the key successes to business is to set yourself apart from your competition. When it comes to weightlifting, and other health-related businesses, the way to do that is to come up with some new idea or scheme that’s different from everything else.

As a result, everyone new to the scene has a new idea.

There are some in the weightlifting community who recommend changing your routine every two to four weeks; others go with a longer cycle of eight to twelve weeks; still, others will say six months or more.

But the real question is: what is the justification for changing your weightlifting routine?

In other words, why are we doing what we’re doing? Is it just because someone told us to, or is it producing real results?

Get More Out of Your Exercises. Go PRO!

Sign Up

Should a Weightlifting Routine Be Changed If My Current Routine Is Successful?

Have you ever heard the phrase, “If it ain’t broke, don’t fix it”?

That’s a general rule of thumb in every area of life, including weightlifting. If you’ve developed a weight training workout program aimed at shedding some excess fat, and that program is working, there’s no need to change it unless you find something else that will give you better results.

If you do decide to change your routine and you don’t see better results then go back to what was working before. But don’t simply change your routine for the sake of changing it. You are after results. You’re not after the approval of the fitness guru whose website you read last week.

Deciding what changes will produce better results before actually changing your routine is simply a matter of knowing your body. If you’re just starting to lift, resist the urge to change your routine for at least the first eight weeks. During those initial weeks, observe how your body reacts to exercise and keep a daily log of everything you do and the results you’re noticing. With a little observation, you’ll learn how your body works, what parts of your program are successful, and what parts are not.

Armed with that information you can search for other methods and exercises that will help you based on your body, rather than generic solutions provided by others. You’ll know what works for you and you’ll be able to adapt your program as needed.

Are There Any Negative Consequences of Not Knowing How Often a Weightlifting Routine Should Be Changed?

The answer to this question is both “yes” and “no.” If you’re not sure how often a weightlifting program should be changed, and you, therefore, change nothing at all, you’re unlikely to produce any negative results. The worst that could happen is that you don’t reach your goals. On the other hand, if you change your routine too often you probably will produce negative results to some degree. This is due to the fact that your body needs time to adapt.

As a general rule, the average human body needs 12 to 20 weeks to fully adapt to a new exercise program, including two weeks of rest at the end. People who change their routine every two to four weeks never give their bodies a chance to adapt, grow, and become efficient. The constant change means the body is always playing catch-up, which increases the risk of injury while decreasing the number of benefits gained.

If done with proper supervision and a good plan, weightlifting makes great exercise for both bodybuilding and burning fat. Be sure to consult a doctor and a trainer when beginning a weightlifting program, and always remember to lift safely.

Frequently Asked Questions (FAQ)

Should I weight train in the morning or evening?

Some studies have shown that lifting weights in the early evening is more beneficial because cortisol levels are lower. With that being said, the best time to weight train is when you feel the most energized and/or have the time to do so.

Are free weights better than machines?

Free weights are better for an overall workout than machines as they require the use of more stabilizer muscles; however, machines are a great addition to a well-rounded exercise routine.

When should I go up in weight?

If your last couple of reps can be done easily and quickly (with good form), then it’s time to increase the weight of your lifts.

Is a weightlifting belt necessary?

A weightlifting belt should only be worn when it’s absolutely necessary — like when you have a very heavy load on your back.

If you’re ready to change your workout plan, go PRO today for access to goal-oriented workout routines, training logs, goal trackers, and more.

Learn more about Exercise.com Fitness Business Management Software.

Schedule your demo today.