Have you ever opened your workout, recognized an exercise from last week, and thought, “Again? Didn’t we already do that?”
Maybe your trainer forgot to upload the new workout and accidentally sent you the old one.
I’ve had clients ask me to mix up their workouts every time. They want different exercises, a different routine, something new to figure out. And I get it. Variety can be fun. I enjoy it in my own training, too.
But if you’re strength training to get stronger and build muscle, there’s a reason some familiar exercises keep showing up. Especially when you’re starting strength training after 40, you deserve time to learn the movements and understand how to build on them.
Every week, I do cleans, back squats, deadlifts, and shoulder presses. I’ve been doing those main exercises regularly for around five years.
Five years, guys. And now that I’m looking at that list, I should probably get a bench press in there more regularly. Apparently, I’m coaching myself while writing this.
I still have things to practice with those exercises. The movements have stayed familiar while the training around them has changed.
Your exercises might look different. Dumbbell squats at home, a leg press at the gym, or a row can all have a place in your plan. Here are four reasons to give your routine enough time to work for you.
1 Give Yourself Time to Learn the Movements
The first time you try an exercise, there’s a lot to figure out. You’re watching the demonstration, checking where your feet go, and wondering whether you picked a reasonable weight. Then you finish the set and need to watch the video again because you’ve already forgotten part of it.
Recently, a CrossFit class included reverse lunges combined with a wall-ball throw. The unfamiliar combination threw several people off. Even when you recognize parts of a movement, putting them together in a new way takes some figuring out.
Coming back to an exercise gives you another chance to practice. You can use what you learned last time. A cue that didn’t make sense at first might begin to click.
That familiarity matters when you already feel uncomfortable walking into the weight room. Imagine opening your plan and recognizing the first exercise. You know where the equipment is, and you have a starting point for the weight because you recorded what you used last time.
When I keep an exercise in a client’s program, I want her to get enough practice that she can spend more of the workout doing it. Eventually, “We’re doing bent-over rows” can mean she picks up her weights and gets started with less figuring out.
You’re allowed to get good at the exercises you’re already doing.
2 Build on the Challenge Over Time
This is where progressive overload comes in. It sounds fancy, but the idea is straightforward: as your body adapts, you gradually increase the training challenge to support continued progress.
Adding weight is one option. You can also increase the repetitions you perform or adjust the number of sets within your program. A repetition, or rep, is one time doing the movement. A set is a group of repetitions before you rest.
Suppose your plan calls for three sets of eight to ten squats while holding a dumbbell. You begin with a weight that lets you complete eight good reps, with the last few taking some effort.
Over time, you work toward nine reps, then ten, with that weight. When you can consistently complete the top of your planned range with good technique and the intended effort, a small increase in weight may be appropriate. With the heavier dumbbell, you might return to eight reps and build from there.
That’s one example to use with guidance from your plan or coach. You don’t need to add weight, reps, and sets all at once, or force an increase every time you work out. Some days, practicing at the same level is appropriate. Look at how the challenge develops over time.
I once heard someone use the idea of a tree needing time to grow while talking about building a business. That stayed with me because it applies to training, too. You plant something, care for it, and give it time. Constantly digging it up to move it somewhere else interrupts the process.
I’m considerably more qualified to talk about squats than keeping plants alive. But I understand that part. Give the plan a chance, practice the movements, and see how you respond before changing everything.
3 Make Your Progress Easier to See
Repeating an exercise under similar conditions gives you something to compare. Last time, you completed eight reps with a weight. This time, you completed nine. Or you used to need the demonstration before every set, and now you understand the movement.
Those tell us different things. One shows a change in your performance. The other shows that you’re learning. Both deserve your attention.
If every session is a completely different collection of exercises, making those comparisons can be harder. You might finish feeling like you worked hard and still wonder whether you’re getting stronger.
Here’s something practical: write down the exercise, the weight, and the reps you completed in each set. Use an app, a notebook, or a note on your phone. Add a short note about how it felt if that helps, then check the record before you do the exercise again.
I’ve had moments when I forgot to record a client’s weight and asked about it the following week. Unsurprisingly, she didn’t remember either. There are already enough things to keep track of, including whether anyone switched the laundry.
Give yourself one less thing to remember. Review several workouts together, too. A rough day after a poor night’s sleep doesn’t tell the whole story. Your notes can help you notice patterns and decide what to ask your coach about.
4 Make Starting Your Workout Simpler
Sometimes a workout feels big before you’ve even begun. You’re wondering which video to follow, whether you have the equipment, and how many exercises you’ll need to learn.
A familiar plan can remove some of those decisions. You can open the workout and recognize where to start. You already have some experience with the movements and a record of what you did last time.
That’s part of what I want for my clients: the ability to look at a workout and think, “Okay. I know how to start this.”
Your day can still be busy. You might need to move your workout or ask for an adjustment. But the exercises themselves don’t always need to become another new project.
There Is Still Room for Variety
Sticking with a routine doesn’t mean doing one identical workout forever. You might have a workout A and a workout B that you repeat each week.
In my clients’ programs, I often keep some main movements, such as squats or deadlifts, from month to month while changing other exercises or adjusting the sets and reps. That gives them time to practice while allowing the program to develop.
Your goals, equipment, preferences, and how an exercise feels can all give us reasons to make changes. You can get stronger with a program that includes different exercises. A new movement doesn’t erase your progress.
The question is whether you’re getting enough practice and whether there’s a plan for building on what you do. If an exercise doesn’t feel right or your entire program feels like something you dread, talk with your coach about adjusting it. Enjoying the plan enough to keep participating matters, too.
Try This at Your Next Strength Workout
Open your plan and find an exercise you recognize. Check the weight and reps you recorded last time. If you haven’t kept a record yet, start with this workout.
Follow your planned sets and reps, pay attention to your technique and effort, and record what you actually do. If you aren’t sure how to progress, ask your coach:
“What am I working toward with this exercise, and how will I know when it’s time to adjust?”
You can get help learning how to use a plan. You don’t need to become an expert in programming before you pick up a dumbbell.
When a familiar exercise appears in your next workout, give yourself another chance to practice it and build on what you did before. I’ll keep working on my squats. And apparently, I’ll be adding bench press back into my plan.
