A regular workout routine is important for your body—but not if it’s keeping you from seeing results.
“Your body eventually adapts to the training requirements and demands placed on it,” says John Locke, owner of Fast and Fitness training facility in New York City.
Wondering if you’re suffering from workout fatigue? Locke shares some signs that it’s time to start mixing things up—starting right now.
1. You’re breezing through reps without putting in much effort.
“If a client is continuously training at the same level, your brain already prepares the body for that load,” says Locke. Therefore, your muscles won’t be as stressed, and you’ll hit a veritable plateau when it comes to improvement.
By changing things up (grabbing heavier weights, playing with tempo, doing a more challenging variation of a move), you’ll keep that stress load constant and will continue to see changes.
2. You’re still running 3 miles in 30 minutes (or whatever your pace may be).
Are you generally running at a consistent intensity, distance or frequency without increasing or changing one of those variables? It’s time to kick things into high gear, says Locke. That could mean it’s time to start adding in speed drills or just ramping up your mileage a few days a week.
3. Your legs feel strong—but your arms feel weak
That 7 a.m. Spin class is doing wonders for your butt and legs, but you’re still struggling to do a regular push-up. If that sounds like you, you need to add more variety and cross-training sessions to your workout regime.
Look at a week’s worth of your workouts and ask yourself: are you hitting every muscle group and are you logging cardiovascular, strength, agility and flexibility sessions? If you are that Spin junkie, think about trying a yoga or CrossFit class once a week to target your arms, chest and shoulders, too.
4. You no longer feel breathless during your usual high-intensity interval training workout.
Once your body is used to the same routine, “it doesn’t need to expend as much energy anymore, so it conserves energy,” making you less tired, says Locke.
You’ll notice less post-workout fatigue or soreness, too, which means you’re not gonna see change. And you won’t burn as many calories—part of why you’re doing a high-intensity workout in the first place, right?
5. You can sing along to all the words of your favorite song while working out.
No, we’re not talking about belting out some Taylor Swift in your head.
“If you can sing out loud while exercising, you’re only working out at a moderate-intensity level, max,” explains Locke. So push yourself and pick up the pace or cut the length of your recovery intervals during your next sweat session. You’ll be feeling the burn again soon.