8 Signs you NEED a new training program

8 Signs you need a new training program
Jimi Varner

1. You've been doing the same program for more than 4 weeks
The law of adaptation says that if you continue to apply the same stress to a muscle, it will eventually adapt. Most gym members don't change their workouts every four months, let alone every four weeks. And believe it or not, I've even seen people who have done the exact same routine for four years (or more)!

2. You haven't made progress
Depending on your goals and how you choose to measure them, you should see measurable progress every couple of weeks. If you aren't making progress, consider hiring a personal trainer to evaluate your current program and make suggestions.


3. You feel burned out
There is no such thing as a perfect program. As the old saying goes, all sunshine makes a desert, meaning that eventually, everything gets old. Burnout can result for a multitude of reasons. Perhaps you are overtrained, under nourished, or overstressed.

4. You aren't motivated to train
Everybody has an off day at the gym. Either your numbers were down, or you just had a hard time getting jacked enough to hit it hard. If you've gone two or more training days in a row without feeling motivated, a new program can rekindle the fire.


5. You can do your program without looking at a chart or sheet
It's as if you can do your program in your sleep. If that's the case, you probably aren't getting your heart rate much higher than when your sleeping any way :-). A well-designed program should have you looking down between sets to ensure that your repetitions, sets, and rest periods are on track.


6. You feel pain
Pain is often the result of an overuse injury. This is one of the unfortunate pitfalls of staying on any training program to long. However, pain can also be the result of poor form. Again, a qualified personal trainer or physical therapist should be consulted at this point.


7. Nobody notices progress or comments
Whether you'll admit it or not, most of us enjoy when their hard efforts in the gym go noticed by others. It doesn't matter what our personal trainer or close friends say, we figure they have a vested interest and quickly dismiss their complements.

8. It doesn't challenge you to think
I know this one might seem odd, but I continue to find that when my clients are challenged in the gym mentally, they perform better physically. There is a fine line between challenging yourself to think through a program and over thinking process altogether.