Weekly Newsletter 1/9/25: Why Should You Perform Movements For An Extended Period Of Time?

​I'm sure you've heard that changing up your workouts is the best way to make progress. This statement has some truth to it. But, there are benefits to performing the same movements for an extended period, especially for beginners. 
To fully explain the benefits of long-term practice I first want to explain the difference between main lifts and accessory movements. A main lift is the main movement that one is trying to progress on. For example, if someone wanted to squat more weight the squat would be the main exercise of the program. Accessory lifts are any lift that is designed to supplement the main lift. Accessory lifts for the squat can range from very similar lifts like pause squats to very dissimilar lifts like leg extensions or leg presses. 
This is an important concept because generally speaking the main lift will stay the same for an extended period of time whereas the accessory movements will change more often. I don't want to spend too much time on why changing your routine is important because that is not the goal of this message. Insted I want to explore why performing the same core lifts for an extended period of time is important to make your best progress. 
The main reason performing lifts for an extended period of time is important lies in what is called movement proficiency. Movement proficiency is how well someone can perform a given exercise. In order to reach the full potential of any exercise it needs to be performed for a long enough period to learn the movement fully. 
It's common for beginners to experience a rapid increase in weight in their first few weeks of performing a new movement. During the first few weeks of a new exercise most people aren't building much overall strength. This is due to the inability to express their strength because the movement is new, and they haven't learned it yet. As the weeks and months go on, the rapid increases in performance usually drop off. At this point, many people feel like they aren't benefitting from performing the movement and typically change their program. This is usually not the best option, as the first few weeks of a new movement don't build much strength. 
So, how often should you change up your exercises?
This is where the concept of main lifts vs accessory lifts comes in to play. The main movement that one is trying to progress on shouldn't change very often, at least for an extended period of time. Accessory lifts are a different story. Accessory lifts can and should change roughly every four to six weeks depending on the complexity of the movement. For more complex exercises (split squats, split stance RDL's, etc) keeping them in the program for a longer period is beneficial. 
So, why is performing movements for an extended period of time  good thing?
To make it simple... Movement proficiency. The more that you perform a movement the better you get at performing it. The better you get at performing a movement the more return it will give you. 
Here is a simple way that you can determine how often you should change your exercises: 

Main Lifts- Not often, if ever for an extended period of time until the goal is reached
Simple Accessory Lifts- Every 4-6 weeks
Complex Accessory Lifts- Every 8-12 weeks 
One caveat to this concept is your overall enjoyment of the program. Some people really like switching things up every week. For those that do I recommend swapping your less important movements out as often as you would like. Examples of this are movements for non- priority muscle groups, smaller movements, or machine work. 
I hope you found these tips helpful! 
If you're looking to simplify the process of improving your health and wellness click the link below to schedule your Free No Sweat Intro Session with one of our qualified coaches today. 
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In Health, 
Patriel Dunford
Infinite Fitness