Why Boring is Better
The Science of Exercise Selection
There’s a point in almost every program where things start to feel repetitive. We squat,
hinge, pull and press. Sure, there are plenty of variations of each, but why do we do the
same rotation of exercises for 4 weeks at a time?
Naturally, people start to wonder if they need to switch things up. But here’s the
truth…this is exactly where progress begins! Your body needs repetition to adapt.
We Need to Create a Consistent Stimulus
Training isn’t about constantly doing something new. It’s about giving your body a clear,
consistent stimulus it can improve upon. Think about it: if you were to do all different
exercises in each workout, each week, how would you know when you’re ready to move
up in weight with each exercise? You don’t, because you’re not consistently performing
those movements.
The Process of Progress
When exercises change too often, your body never fully adapts. You stay stuck in the
early stages of learning the movement instead of progressing it. There is so much that
takes place inside of your body when learning a new exercise. At first, it’s not about
strength, it’s about coordination. Your brain and body are simply trying to figure out the
movement.
This is how your progress takes shape when doing an exercise consistently:
Coordination - learning the pattern
Stability - controlling the positions of the movement
Efficiency - using less energy to complete the movement (good form!)
Force production - increasing strength
Progressive overload - the ability to now increase weight, reps, or control over time
This is the foundation of progressive overload. You can’t progress what you don’t
repeat! If you switch exercises too quickly, you never move past that first stage.
Become a Master of the Movement
Progress requires comparison: Did you use more weight this week? Did you move
better? Did you control the tempo more effectively? Sound familiar?
Staying with the same movements gives you time to actually master them. Instead of
focusing on the mere fact that you’re doing the same movement for several weeks,
remind yourself why. Many of you share common goals of gaining strength, growing
muscle, and moving well. These points are your why!
When you’re familiar with movements, you don’t waste energy trying to figure them out.
You can put way more of your focus into…
Moving with intent
Creating tension
Pushing intensity
There’s a Time and Place for Variation
Now, all of this is not to say that variation is bad. Variation is a tool that we certainly
use, but it is not a default.
There is a time and place for changing exercises. But it should come after you’ve built a
base of strength, made measurable progress (tracking your weights is cool!), or started
to plateau.
Here’s the takeaway: If your workouts feel a little repetitive, that’s not a flaw, it’s a sign
they’re working. It’s key to remind yourself that the goal isn’t to constantly feel entertained, but
rather to get better in the areas you are seeking improvement
