5 Signs Your Workout Isn’t Working for You

Are you in a rut with your workout? Are you doing the same thing over and over just because it’s easy? If you answered yes to either of those questions, you’re not alone. A recent survey found that 68 percent of Americans who exercise at least once a week adhere to the same fitness plan (even when it stops being effective) just because it’s comfortable.

In fact, 22 percent have a harder time switching up their current exercise routine than starting one in the first place, and 79 percent feel either sad or anxious when leaving a familiar workout behind. While it’s important to form a habit around exercise (and that’s not always easy to do), you can also benefit from introducing some variation into your fitness routine.

For example, a one-dimensional workout that prioritizes cardio over strength, flexibility and balance will not offer the same physical and mental health gains as more diverse, less repetitive exercises, according to Jennifer Carter, PhD, a sports psychologist at Ohio State University.

So, is it time to switch things up? Here are five telltale indications that your workout regimen just doesn’t work anymore.

5 Signs Your Workout Is Not Working

1. You have become more prone to injuries

Frequent, intense repetition is not always the safest exercise approach. If your workout places recurring stress on certain body parts, it can lead to overuse. That’s because exerting the same joints and muscles without letting them recover can increase the risk of strains, sprains and even more serious injuries such as tears or fractures.

This is particularly true for strenuous, high-impact exercises like distance running which can wear on the knees, hips, shins and ankles. Overuse injuries are common in these lower body regions, so it’s crucial to switch up your fitness plan with cross-training exercises that alternate your range of motion and activate different muscles or joints. Introducing variation like this will help you avoid long-term injuries, according to the British Medical Journal.

2. Your progress has plateaued or reversed

Whether your fitness goal is to train for a marathon or be an active parent for your children, it’s important to choose exercises that provide consistent, sustainable results. If you notice a dip in your endurance levels, muscle growth or overall performance, chances are, the workout isn’t a challenge anymore which can halt progress.

In most cases, you’ll see peak results from an exercise program between 8–16 weeks of training, but over time, those gains start to plateau, suggests the Sports Medicine Journal. As your muscles adapt to continual movement repetition, they won’t need to put in the same amount of effort they used to, causing the fitness benefits to slow or even decline.

So, as your objectives, results and strengths change, adjust the workout routine accordingly.

3. You feel resistance to doing the workout

If you’ve been coming up with excuses to miss a workout, or you feel a strong resistance and lack of motivation to exercise in general, pay attention to this mental block. It could be a sign that you need to reignite the joy of workout routine.

A workout should be something you look forward to—a way to decompress, boost energy, relieve tension and enhance your mood. But when the routine becomes monotonous, it’s natural to lose interest.

Enjoyment is one of the main predictors of exercise adherence, Frontiers in Psychology reports. So, if you’re dealing with boredom in your workout sessions, experiment with new activities that will stimulate and reinvigorate you. This does not have to be a static process either, Frontiers continues, so leave room for flexibility.

For example, you might be into pickleball one month and Pilates the next. Let yourself follow your interests. A little novelty goes a long way!

4. You experience chronic pain and fatigue

During a workout, you enter a state of maximum strength and aerobic output, blood circulation, oxygen uptake and heart rate levels, according to the International Journal of Environmental Research and Public Health. This increases your cortisol levels and nervous system arousal, which is a normal, acute post-workout response.

But when it becomes chronic from too much repetition, it can lead to constant pain, exhaustion, depression, lack of focus or sleep issues, the research continues. This is why balance is crucial—if you feel tired or sore all the time, there is no shame in reducing the intensity and volume of your workout routine or trying something new altogether.

5. You’re feeling a shift in life seasons

Your life is ever evolving, from job changes to new homes and family expansion. As you go through these evolutions, you may find yourself craving—or simply requiring—different types of workouts. For example, walking or gentle yoga may be what feels good for your body as you go through a hard time or recover from an injury. Maybe running outside feels revitalizing as winter turns into spring.

Allow yourself to shift with the seasons of your life. Movement can be supportive in good times and challenging—but the same old HIIT workout or run around the neighborhood may not always be the best form of movement. The good news is, if you let it, your body will guide you. So listen in and follow its lead.

Out with the old, in with the new?

If you notice any of these signs, chances are, your workout routine could use a refresh. Incorporate new kinds of movement, whether it’s a yoga flow, a HIIT class or an intramural soccer league. Test out various exercise intensities, durations, frequencies and intervals. Challenge different muscles—and make sure they have enough time to repair and recover afterward. Not only will changing it up make your workout more fun and exciting, but it will allow you to continually challenge your mind and body while also avoiding overuse injuries, aches and pains.