Following a routine can be efficient and effective, but our joints wear down faster than our muscles when we continue with the same lifts for months on end. Try these variations to keep your joints healthy and move past workout plateaus.

  1. 7s: Split the motion for each lift in half and then perform 7 reps in each half of the motion, followed by 7 reps through the full motion. If you are doing a biceps curl, for example, do the lower half for 7 reps, then the upper half of the motion for 7 reps, then the full motion for 7 reps. It is OK to change weights within the set.
  2. Drop sets: Within a set, when your muscles hit fatigue, decrease the weight and keep going to fatigue.
  3. Pause sets: When you hit fatigue within a set, pause for 3-5 seconds, then see if you can get a few more reps.
  4. Add a finisher: At the end of all of your sets for a given exercise, add a similar exercise at a lighter weight. Perform that exercise with speed until you reach fatigue. If you are performing barbell squats for 4 x 8, for example, finish all 4 sets, then do body weight squats quickly until you reach fatigue. Adding speed is another way to target muscle fibers responsible for maximal strength and power.
  5. Add isometrics: Isometrics increase strength without moving joints; this cuts back on joint and tendon inflammation from repetitive motion. After you finish all of your sets for an exercise, do an isometric version to fatigue. If you are doing push ups, for example, after your last set, lower half way down into the push up and hold to fatigue.

Need inspiration? Check out all of the new free quick home workout videos on the Fitness Comeback YouTube channel. Comment on them so I know what kinds of videos you’d like to see next!