Is It Bad to Stick to the Same Workout Routine Daily? We Asked the Experts

Anju Mobin - Writer for Trim Down Club
By Anju Mobin
Nevena Radulović - Editor for Trim Down Club
Edited by Nevena Radulović

Published January 10, 2023.

Middle-aged blonde woman in workout clothes running outside

Regular exercise is vital for our overall health and well-being. Rather than forcing yourself to do something you don't like, it's better to find a type of exercise you enjoy doing, whether it's a particular sport, cycling, swimming, running, or a specific workout routine.

However, many people tend to stick to the same type, intensity, and duration of exercise, doing the very same set of exercises every day or running the same distance. While this way of working out has its share of benefits, it can hinder your weight loss progress once your body adjusts to the same daily exercise routine.

» Looking for an effective exercise routine? Learn the benefits of the One and Done Workout

Is It Useful to Repeat the Same Workouts Every Day?

Consistency is the key to success when trying to lose weight and become lean, toned, and strong. So, it's important to work out regularly, preferably every day. However, you need to give your body rest periods too.

There are times when it's useful to repeat the same workouts every day, depending on your fitness goals and your level of fitness.

Benefits of Repeating the Same Workout Every Day

There are some benefits of repeating workouts daily, including the following:

  • Good for beginners: Same workout routine every day helps maintain a habit, especially when starting out with shorter workouts. As the body gets used to the movement, exercising will start getting easier.
  • Useful for strength training: Repeating the same workout can improve your muscle memory. Slowly increasing your reps to improve your muscular endurance, strength, and agility will bring noticeable progress within 12 weeks.
  • Repetition helps master your chosen workout: If you're training for something in particular, such as a marathon, repetition makes you better at what you're doing and helps develop finesse and speed. To start burning fat and building muscle, you have to remain consistent with the same type of workout for a minimum of 6–8 weeks.

Disadvantages of Repeating the Same Workout Every Day

There are some drawbacks to doing the same exercise every day, such as:

  • Boredom: The same workout every day can cause mental fatigue and make you lose interest, due to predictable and repeated movements, whereas exercise is supposed to make you happier and stress-free instead. Such lessened motivation can seriously jeopardize your weight loss goals.
  • Your body adjusts to the daily workload: Your body is very smart—it can learn to adapt to the stress caused by the same workout moves every day, which might cause a plateau in weight loss. For better results, you have to constantly challenge your body by adding heavier weights or working on new muscle groups.
  • You risk overusing certain muscles: Doing the same exercises and using the same muscle group every day can lead to excessive muscle soreness or strain. You risk muscle injury, as the body can’t deal with the amount of localized stress being placed on a single part of your body. After a strenuous workout, your muscles need about 48 hours to repair and grow stronger, so it's better to target different muscle groups each day. For example, if you did upper body workouts today, do lower body exercises tomorrow.
  • Risk of burnout: Every time you do strength training, you create micro trauma to the muscle tissue, which needs between 24–72 hours to heal, depending on your exercise intensity. As you risk physical burnout as well as mental burnout, you may end up working really hard and getting lesser results.

» How to choose your workout routine? Check out these easy fat-burning exercises

How to Switch Up Your Workout Routine?

Switching up your workout routine is necessary to keep yourself motivated and ultimately achieve your fitness goals. Even when opting for effective workouts like the One and Done Workout, it's recommended to change your exercise routine every three or four weeks. Try switching up your workout routine by changing the time, frequency, intensity, or type of exercise.

  • Type: If you're a runner, try increasing your distance or speed and add some strength workouts or cardio to your routine. If you're into weight training, try swapping body weight movements. On the other hand, if you're doing squats to burn calories, try bilateral movements like lunges.
  • Frequency: You can increase the frequency of your workouts to ensure better results. If you're a runner who runs three times a week, you can increase it to four.
  • Intensity: Targeted exercise and muscle-concentrated movements can give your body the kick it needs to perform better. As your heart rate increases, so does your metabolism.
  • Time: You can add 5–10 minutes to your routine to boost your progress.

» Choosing the right exercise intensity: see why this matters for optimal results

Carefully Plan Your Daily Workouts for the Best Results

Regular physical activity is one of the most important things you can do for your health, as it helps manage weight, reduce the risk of disease, strengthen bones and muscles, and boost brain health.

However, while sticking to an exercise routine can help you make progress as you get better at your workouts, it also comes with some drawbacks, including possible boredom, muscle injury, burnout, and even a weight loss plateau.

This is why planning and revising your workout plan as often as possible can help you see the best results. By tweaking your routine and changing the type, intensity, duration, and frequency of your exercise, you can achieve your goals in a healthy way.

» Reach your weight loss goals with the One and Done Workout