Every personal trainer I know gets this question at least once every few months. I have not found a lot of research suggesting you should change your routine every four weeks or six weeks, but I can tell you that there are a couple sure signs that it is time to change your routine:
1. Are you bored? While working out, can you plan your week and do your grocery list in your head? If this is so, it may be time to change it up. You do not have to overhaul the whole program… perhaps, all you may need to do is increase the weight when doing the chest press or go to a higher level on the elliptical or treadmill.
2. Are you not seeing results? If you are doing the same routine and the scale is not changing or your clothes are not feeling better or you just do not feel you are getting stronger, it is time for a change.
If you are a beginner, I would recommend that you do not change your routine until you know the exercises and can do them properly. For example, with a dumb bell chest press you want to make sure the motion is nice and slow and you are not slamming the weight at the top. You do not want your arms to come down lower than 90 degrees. If you are unsure how to do the exercise, then ask one of the trainers at your gym for assistance.
So, if you are a beginner, I would say stick to your program for four to six weeks, then change it up. If you are intermediate or advanced then I would vary it up more often, perhaps every three to four weeks.
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