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Changing your weekly focus in your gym routines can give you a more balanced routine and give you better results. Usually, when people do a routine in the gym, they use the same routine for an entire month and then switch to a new one. While I do recommend the same thing, I add a slight variation.

Most of the women I train and who work with other trainers, focus on an endurance style of training. This style of training includes lighter weights, higher reps, and less rest. Endurance training is an excellent strategy for overall health, but I believe these routines often lack balance, power, and strength training.


As we age, we begin to lose balance which can eventually lead to falls and fractures. You are never too young to start balance training to help stabilize your core. Power training helps you utilize more muscles, increase lean muscle, and improve balance. Power training also helps develop stronger and more resilient connective tissues which will help prevent injury. Strength training includes higher weights and lower reps which aids in injury prevention, increase lean muscle mass, and is optimal for weight loss.


The way I structure my routines is to have a new focus each week. I use the same moves every week but change something about them to focus on the weekly goal. Here is an example using a squat.

  • Week 1 (Endurance Training): 2 sets x 13 reps
  • Week 2 (Balance Training): Same sets and reps but on a Bosu ball to add a balance aspect to it.
  • Week 3 (Power Training): Power training is explosive and fast. For squats, you could do squat jumps.
  • Week 4 (Strength): Increase the weight and do fewer reps. For example, you could do 2 sets of 8 reps. The weight should be heavy enough that the last rep is challenging.

I loved how this type of routine adds important aspects to our training and also helps keep things interesting.  This is how I design my client’s routines and for myself. Give it a try.


How are your workouts organized? Do you incorporate these aspects into your routine or is this something new you are going to try? Share in the comments below.


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