Recognizing the Signs That It’s Time to Change Your Fitness Routine

As a seasoned fitness enthusiast, it can be difficult to know what’s reasonable to expect from a workout or class. But when something feels off, it’s time to listen to your instincts and take a closer look. Trainers and coaches share their insights on common problems and their solutions, helping you identify the red flags that indicate it’s time to change your fitness routine.

Boredom, injuries, and “weird guru vibes” are just a few of the signs that a workout or class may not be right for you. Leanna Carr, a strength coach and owner of Rain City Fit in Seattle, notes that boredom in training isn’t always a red flag, but if you’re bored and unsure why you’re doing what you’re doing, it’s worth questioning. “Repeating exercises without any progression, challenge, or explanation may signal lazy programming or disengaged coaching,” she warns.

If you find yourself going through the motions without any enthusiasm or sense of purpose, it may be time to mix things up. Try incorporating different components of fitness, such as flexibility, power, and coordination, into your routine.

“Fitness can be so much more than a 3K run, the same push-pull-legs routine, or another YouTube HIIT class,” Carr suggests. “Do something you enjoy, such as walking, water aerobics, tumbling, boogie boarding, cycling, or tai chi.”

Another red flag is when a coach sets goals for you without asking. “Pushing goals like weight loss, muscle gain, or competition prep without asking reflects a top-down coaching approach,” says Carr. “That can make clients feel unheard, disempowered, or even pressured into chasing outcomes that they don’t really care about.” Instead, come into the gym with a specific goal in mind, such as learning a new skill or achieving a certain weight.

Poor coaching can also be a major issue. “Coaches should coach, which is much more than reading the workout off the whiteboard, demonstrating the movements, and encouraging everyone to ‘go all out’,” says Carr. “It means offering specific, personalized feedback to everyone in the studio.” If you’re not getting clear instruction and feedback, it may be time to look for a new studio or coach.

Other red flags include being told to increase the weight or pick up the pace without checking your form, getting unsolicited diet advice or weird guru vibes, and a coach who can’t accommodate an injury or pregnancy. “A coach who knows their limits and outsources to a specialist or someone more qualified is showing professionalism, not failure,” says Carr.

Finally, if you’re constantly injured, it may be a sign that you need to change your movement pattern or do more mobility, prehab, and rehab. “Without proper recovery, nutrition, and stress management, fatigue can outweigh fitness, leading to burnout or injury,” warns Carr.

Take the time to recover, and if you’re consistently injured in the same place, it may be worth visiting a studio or gym where someone can evaluate your form.

By recognizing these red flags, you can take control of your fitness routine and find a workout or class that truly works for you. Remember, fitness should be enjoyable and empowering, not a source of frustration and burnout.