How Often Should You Change Your Workouts? (Hint: Not as Often as You Think)

Why Do So Many People Struggle With Progress in the Gym?

We see the same challenge weekly at our personal training studio: people either change their workouts too often or stick with the same plan for too long.

Both approaches stall results.

If you’re bored, stuck, or wondering why your training isn’t working, here’s what you need to know about how – and when – to change your workouts for maximum results.

Why Periodisation Matters for Progress (and Avoiding Injury)

Your body adapts to whatever stress you place on it. Without structure, you risk:

• Plateauing in strength, fat loss, or energy
• Losing motivation and momentum
• Increasing your risk of injury

That’s why periodisation – progressively adjusting your training over time – is the foundation of our approach.

At 5th Element Wellness, we map your program over 12 months. Why? Because long-term results require time to build habits, resilience, and real change.

How We Structure Your Training Year

Here’s the framework we use for clients at our Fitzroy North gym:

✅ 12-Month Macro Cycle:
The full year, designed for sustainable progress.

✅ 4 x 12-Week Journeys:
Enough time to see change and build momentum.

✅ Each 12-Week Journey contains 3 x 4-Week Phases:
Every 4 weeks balances progression, recovery, and skill-building.

✅ Weekly Micro-Cycles:
Adjustments week-to-week based on progress and recovery.

This system prevents burnout, random training, and the stop-start cycle that ruins most people’s results.

Why Your Experience Level Changes Everything

Your program must match your level: Not someone else’s.

Beginner

• Still building basic movement patterns
• Needs regular feedback and variety
• Address imbalances and mobility

Intermediate

• Refining strength and technique
• Developing confidence and resilience
• Still prone to poor movement habits without coaching

Advanced

• Pushing performance while protecting recovery
• Small adjustments create big changes
• Highly tuned skill and neuromuscular control

Progression looks different at every level. Get this wrong, and you stall… or worse, get injured.

What Happens Inside a 4-Week Phase (and Why It Works)

Your program must match your level: Not someone else’s.

Week 1: Foundation Week

• Focus on movement quality and control
• Lower volume to manage fatigue
• Build mind-muscle connection
• Discover working weights for the phase

Week 2: Reinforcement Week

• Refine tempo, form, and activation
• Increase volume or challenge—not always heavier weights
• Build confidence and muscle engagement

Week 3: Adaptation / Progression Week

• Motivation often dips here (normal!)
• Adjust based on recovery and form
• Some clients add weight, others repeat week 2

Week 4: Peak Performance + Mini Deload

• Cement new skills and strength
• Finish the phase with momentum
• Mini deload allows recovery and prevents burnout
• Reassess and plan the next phase

Accountability Is the Secret Weapon: Regular Check-Ins

Here’s what keeps clients progressing long-term:

✔ Personal programming & nutrition check-ins
✔ Honest reflection: What worked? What didn’t?
✔ Celebrate wins, solve roadblocks
✔ Plan the next 4 weeks with clear intention

You’re 50% more likely to succeed with regular support and check-ins with a coach.