Varying strength exercises is essential

“Don’t expect different results if you always do the same thing”. The author of this quote is the physicist Albert Einstein and it is very fitting to start an article in which I am going to explain the importance of varying strength exercises to progress as a runner.

When someone asks me the question ‘should you always do the same strength exercises in your training routine?’, my answer is always a resounding no.

Always doing the same strength exercises prevents progress

Many people who run think that always doing the same strength exercises is the most effective way to progress and avoid injuries, but it’s a mistake. Always training endurance in the same way and performing the same exercises in strength workouts can lead to a series of limitations (in some cases problems) that will penalize progress and athletic improvement.

Let’s use a comparison that can help understand this issue: think of a food you really like and now think about eating the same thing day after day; possibly, for the first three or four days you’ll be delighted because it’s a food you love, but surely in the end you’ll end up hating it and stop eating it with interest and desire. But if suddenly you’re offered a different meal with the same nutritional values, an interest in new flavors and textures will awaken in you and it will surely stop seeming like a boring and unstimulating menu.

The same thing happens with strength work as if you ate the same thing every day: if you always perform the same strength exercises you’ll end up getting bored and you’ll miss out on the stimulus and motivation that comes from trying new things.

Varying strength training exercises is essential for maintaining the effectiveness and safety of our preparation program and athletic progression.

Reasons not to always perform the same strength exercises

Below I’m going to list several reasons why I don’t recommend using the same strength exercises in running training routines:

Adaptation and plateau. Our body adapts quickly to repetitive stimuli. When starting strength training it’s good to perform the same exercises because that allows you to automate the technique and gain the necessary initial strength to work with ease. However, it’s not advisable to continue performing the same exercises indefinitely even if we modify their loads/weights.

If we always perform the same exercises, we won’t have long-term improvement because our muscles and central nervous system will get used to the same ranges of motion and resistance levels, which will mean a plateau in strength and muscle mass gains.

Uneven muscle development. If we focus on a limited set of exercises, we might be working only certain muscle groups and leaving others without proper development.

A lack of variety in strength exercises can lead to muscle imbalances, which is not only aesthetically unattractive but also increases the risk of injury. Introducing changes in strength exercises will allow for the activation of different muscles and even activate the muscles we were already working in a different way.

Injury prevention. Performing the same movements over and over again can increase the risk of injuries from overuse or wear and tear on joints and muscle tissues; this shouldn’t be confused with having our routine before going out to train or performing a series of exercises that work well as a pre-run or post-run supplement, such as 3-5 minutes of eccentric hamstring or quad exercises.

By introducing variety into our exercises we can reduce repetitive strain on certain areas and allow muscle and joint structures to recover properly and receive a greater stimulus.

Mental stagnation. Monotony isn’t good, because as Albert Einstein said… “if you’re looking for different results, don’t always do the same thing”.

Always performing the same strength exercises (or the same training in general) can lead to boredom and a lack of motivation, two factors that will undoubtedly limit our progress because without motivation it’s very difficult to have the desire to push yourself to improve.

Novelty and variety stimulate both our mind and our body, which is undoubtedly an incentive to maintain interest and commitment to the training program in the long term.

Skill development and coordination. By practicing a wide variety of exercises we’ll improve our motor skills and intermuscular coordination; it might seem silly but this can help improve our performance in a wide range of physical and sporting activities because we’ll be getting the body used to different movements and movement patterns.

Muscle stimulation. Changing and varying strength exercises helps the muscles gain stimuli in different techniques and improves ranges of motion. This can trigger greater muscle growth by stimulating new muscle fibers and challenging our muscles in unique ways.

Learning and improving in new movements (exercises) can offer a sense of achievement and personal satisfaction, which in turn increases motivation to keep training.

Long-term progress. As a final and no less important reason, effective training programs are designed for long-term progress. Introducing variety into our strength exercises allows for constant adjustment of intensity, volume, and stimuli to maintain steady progress and avoid plateaus.

Introducing new strength exercises every so often is a smart move

In conclusion, my experience as an athlete and as a coach has shown me that it’s necessary to introduce new strength exercises every so often, as this variety is essential to avoid unwanted adaptations, muscle imbalances, injuries, and plateaus.

A training program that renews itself and challenges the athlete with new goals will ensure more complete muscle development, improved motor skills, and constant motivation to continue advancing toward strength and physical conditioning goals.

Remember that working on strength is fundamental to improve as a runner. ‘Strength training’ is indispensable for runners.

If you want to start working on leg strength and don’t know which exercises to perform, you might be interested in reading the article ‘3 basic strength exercises for legs’ in which we explain 3 basic lower body strength exercises that are essential for runners: squats, lunges, and bridges.

 

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