Is it time to switch programs?
Three simple guidelines for a complex question.
Lifestyle change tends to result from finding a goal that requires us to change. After 30 years in the gym, I’ve heard just about all of them along with “What’s the best program?” or “Should I try ‘program xyz’?” Assuming you’ve picked one of the right programs that moves you towards your goal, the next question is almost always “should I switch?”, a question which blows my mind.
Before I get into the reasons to switch programs, I want to rewind to the early 2000’s and revisit the idea of 10,000 hours of deep, meaningful practice. Fitness is not any different. I won’t say that you need 10,000 hours to be fit, but the underlying principle is the same; you must consistently practice with intent if you want to improve beyond a level just below mediocre. Learning 20 variations of an exercise and trying 14 different styles of dieting are part of the journey, but without sufficient time, none of them will ever be effective.
Program hopping isn’t new to the fitness world, but I think with the internet and influencers it is becoming more frequent. I used to blame Tony Horton and CrossFit for starting the craze that training has to be different every time you enter the gym to be effective. I’m pretty sure the top fitness individuals in every subcategory of fitness will tell you that consistency makes the difference.
- Want to be a better squatter? You squat.
- Want to improve your mile time? You run.
- Want to have better energy to play with your kids? You crosstrain.
- Want to lose weight? You consistently stick to your nutrition goals.
There is a benefit in variety – it combats fitness ADD. Again, I blame the internet for making “new and exciting” happen at our fingertips at light speed…and fitness is slow and monotonous. If you aren’t interested in the training, you’ll create reasons to avoid it. While the benefit is very small, doing something is better than nothing. If you want to see the progress and reach milestones, you have to stay on the same track.
Going hand in hand with our fitness ADD is the “OOOh, look, shiny” syndrome. The grass isn’t always greener, the instagram model may have already done your program, and my personal favorite, maybe they never even did the program they say they are using. But we look on with starry eyes, in awe of somebody that we know nothing about, admiring what they have, only to switch and find out it wasn’t the program or the diet.
When you feel the overwhelming urge to change programs, take a deep breath and answer three questions.
- Has my goal changed?
- Am I making progress?
- Am I still putting in the same effort and consistency as when I started this program?
Let me explain. First, if you change goals, you need a program that matches up to the goal. Want to be bigger? Marathon training won’t get it done. Kind of simple.
Second, progress tends to drive our feelings towards a program. When we see progress, we love the program. Progress, however, comes with a caveat. Progress will slow as we adapt to training, in which case it may be time to change, and progress doesn’t happen instantly, or even in a few weeks. In order to measure progress, we have to answer the last question because no effort, no results.
Finally, everything works for a little bit and nothing works forever, but if you aren’t putting in the time and effort, your level of progress isn’t relevant. If you aren’t putting in your best effort and following the plan, you have to have a honest moment with yourself. Is it the plan or is it you? If you truly don’t like the plan, and it happens, then you need to find one that you like enough to do consistently. If it’s you not wanting to work, then no plan will fix it.
Listen, I’m as guilty as the next person for swapping programs too early and losing results. There are better ways to battle the “boredom.” With some goals, all I needed was a week of “FAAFO” training, with no real plan, just doing some exercises I like and then calling it a day to reset my focus. Other plans, I would just swap out the main lift or change some of the accessory work instead of changing an entire plan that was working.
I feel like I’d be negligent if I failed to mention that your lack of progress could also be attributed to poor sleep, poor diet, or life’s other stresses. Be patient, evaluate, and if it may be something other than the program, try an alternative to a full program swap and then make a move.
Keep working hard and you can achieve those goals!
