Many peoples' workouts become stale. Individuals reach a certain point and stall.
Reason being is they do not have forms of progression. They keep repeating the same workout over and over. Unfortunately the body adapts fairly quickly and progress stops.
You'll see a variety of methods to avoid adaptation. Some change exercises periodically. Some increase weights or reps to a certain point before resetting. Some people completely change the mode of exercise they use.
The point that must be remembered is your body needs different stimuli to continue improving.
Insanity is doing the same thing but expecting different results. If every week you did the following workout:
Bench 3x10 with 185lbs
Curls 3x10 with 100lbs
Bike for 15 Minutes
Hopefully this isn't the only workout you would do, but regardless, you would hit a wall fairly quickly. Let's look at ways to progress each exercise.
For bench and curls, once you've done 3x10 try for 3x12 with the same weight. Once that milestone has been hit strive for 3x15 with 185lbs or 100lbs. Then you can up the weight by 10% and repeat this progression: 3x10, 3x12, 3x15.
Or you may look to change exercises. Move from bench to incline bench. Switch curls to db rows.
Sit-ups would be similar. Increase reps to a certain point then try adding weight or switching exercises.
For the bike look to add time (increase from 15 to 20, 25, then 30) or the distance covered in those 15 minutes. If in the first week you kept track you covered 3 miles then pick up the intensity next workout and beat that number. Eventually you should try a different form of cardio.
Our body needs to stimuli to adapt. Progression is key. This is why a properly designed workout plan is so important. At the very last you should track your workouts. Keep a workout journal so you know if you are progressing in weight, volume, distance, etc. If you aren't then you aren't improving.
We are Amber and Jordan Kirbey. We are excited to share our experiences and ideas with you!