TL;DR:
- Change your exercises weekly to target the same muscles in different ways (e.g., squats → lunges → step-ups)
- Vary your volume monthly: high reps for foundational strength, then increase weight while reducing reps
- Adjust workout duration based on your schedule—shorter sessions allow heavier lifts, longer sessions build endurance
- Village’s expert trainers can design a personalized strength plan that keeps you progressing year-round
Don’t get stuck doing the same routine you did last year. It might have worked, but your body adapts—and when it does, progress stalls. I’m Megan Smith, Fitness Director at Village’s Camelback location, and I’m here to help you break through plateaus and keep your strength training effective.
Why Mixing Up Your Routine Matters
Your body is incredibly smart. When you repeat the same exercises, sets, and reps for months on end, your muscles stop responding. You’ll hit a plateau, lose motivation, and miss out on the results you’re working toward. The solution? Strategic variation.
Here are three proven ways to change up your strength routine—and how the Village’s trainers can help you implement them.
1. Change Your Exercises Each Week
Instead of always doing squats or leg press, rotate through different movement patterns that work the same muscle groups. This keeps your muscles challenged and builds functional strength.
Example: Triceps rotation
- Week 1: Cable tricep extensions
- Week 2: Resistance band pushdowns
- Week 3: Tricep machine
- Week 4: Dumbbell kickbacks
By switching the tool while targeting the same muscle, you’re working different angles and preventing adaptation. Village trainers can show you proper form for each variation and help you select exercises that match your fitness level.
2. Adjust Your Volume Monthly
Volume—the combination of reps and sets—should change as you progress. Here’s a three-month cycle that builds strength effectively:
Month 1: Higher volume (foundational strength)
- 10-15 reps for 3 sets
- Focus on building a base and perfecting form
Month 2: Moderate volume, increased weight
- 8-10 reps for 3-4 sets
- Challenge your muscles with heavier loads
Month 3: Low volume, maximum weight
- 6-8 reps for 3-5 sets
- Go heavy while maintaining proper form—this is where real strength gains happen
Then return to Month 1 with new exercises to keep the cycle fresh. Village’s personal trainers can help you determine the right weight for each phase and ensure you’re lifting safely as intensity increases.
3. Vary Your Workout Duration
Not everyone has the same schedule every month. Instead of forcing consistency, work with your availability:
Shorter, heavier workouts: 4 days/week, 30 minutes per session
- Go heavier since you have less time under tension
- Ideal for busy months when time is limited
Longer, endurance-focused workouts: 3 days/week, 50-60 minutes per session
- Pace yourself with lighter weights and higher reps
- Builds muscular endurance and stamina
Village members can take advantage of flexible class schedules and open gym access to fit strength training into any routine—whether that’s a quick 30-minute session or a full hour with one of our trainers.
How Village Supports Your Strength Goals
Mixing up your routine isn’t just about avoiding boredom—it’s about strategic progression. At the Village, our certified trainers design personalized strength programs that incorporate exercise variation, volume cycling, and smart scheduling. Whether you prefer one-on-one training, small group classes, or working out independently with expert guidance, we’ll help you stay on track and see real results.
Ready to break through your plateau? Explore our personal training options to find the right fit for your goals. Let’s make this your strongest year yet!