More Variety: The Evidence-Based Way to Keep Training Interesting

One of the most encouraging findings from the last decade of resistance training research is this: an evidence-based approach doesn’t have to be a complicated approach.

The fundamentals of effective strength training are surprisingly straightforward. We need to strength train 1–2 times per week, train with a high degree of effort (getting close to muscle failure), progressively increase the challenge over time, target all major muscle groups, and maintain good exercise form. Beyond those principles, there is a tremendous amount of flexibility in how we design our workouts.

That flexibility is good news.

After 25 years of strength training, I’ve found that incorporating variety into a workout routine can make training more enjoyable and help prevent boredom. While consistency remains the most important factor for long-term success, a little variety can often make us more excited to show up and do the work.

If you’re dreading your next workout, feeling stuck in a progress rut, or simply looking to add some novelty to your training, here are a few evidence-based ways to introduce variety without sacrificing results.

Change the Movement Speed

Most people perform repetitions at a fairly standard pace—lifting the weight for a couple of seconds and lowering it under control. But there’s no rule that says every repetition needs to look the same.

Consider experimenting with different tempos:

• Lift for 10 seconds and lower for 10 seconds.

• Lift for 5 seconds, hold for 5 seconds, and lower for 5 seconds.

• Lift for 30 seconds and lower for 30 seconds (just one or two repetitions can be plenty).

Altering movement speed creates a different training experience and can make familiar exercises feel entirely new.

Change the Rep Range

Many people become attached to a specific rep target, but research consistently shows that a wide range of repetitions can be effective for building strength and muscle when sets are performed with sufficient effort.

Try:

• 5 repetitions with a heavier weight.

• 12 repetitions with a moderate weight.

• 30 repetitions with a lighter weight.

The exact number of repetitions is far less important than the effort applied during the set. Experimenting with different rep ranges can add variety while still supporting your goals.

Change the Order of Exercises

Something as simple as rearranging your workout can create a fresh challenge.

You might try:

• Training legs first instead of upper body.

• Starting with upper-body exercises before lower-body exercises.

• Alternating between upper-body and lower-body movements throughout the workout.

The exercises may remain the same, but the workout can feel completely different.

Change the Exercises

There are no magical exercises.

While it’s important to train all major muscle groups, there are countless ways to accomplish that goal. If you’ve been performing the same movements for months, consider rotating in some alternatives.

For example:

• Take a break from leg press and focus on lunges or ball squats for several weeks.

• Swap a machine chest press for dumbbells.

• Replace one rowing variation with another.

The key is maintaining the training stimulus while allowing yourself some freedom in exercise selection.

Use Advanced Training Techniques

Advanced techniques can introduce a new level of challenge and excitement into your workouts.

Examples include:

• Breakdown sets

• Pre-exhaust training

• Rest-pause training

• Assisted repetitions

These methods can increase intensity and create a novel training experience, particularly for experienced trainees looking for something different.

Train with a Different Coach

For Discover Strength clients, one of the easiest ways to add variety is to work with a different Exercise Physiologist.

Recently, I trained with Noah in Washington, D.C., Rick trained me late last week, and Owen trained me in our Northeast Minneapolis location. The underlying approach remained exactly the same, but each coach brought a slightly different style of instruction, cueing, and motivation.

The workout principles didn’t change—but the experience did.

Keep the Principles, Change the Details

The beauty of evidence-based strength training is that the principles are simple and consistent, while the implementation can be highly individualized.

You don’t need to overhaul your program every few weeks. In fact, constantly changing everything may do more harm than good. But introducing small, intentional variations can make training more enjoyable and help you stay engaged for the long term.

In my experience, a little variety within a framework of smart, evidence-based training makes me look forward to my next workout that much more.