Not Varying Your Exercise Routine

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You may need to start lifting heavier, increase your repetitions or rely on more compound movements to get out of your workout rut. To help you cut down on your gymnasium time while netting bigger muscle-building results, we have listed below some of the mistakes most commonly seen.
You are repeating the same and tried-and-true moves.

We love squats and lunges, bicep curls and overhead presses but it is time to shake things up. There are two reasons doing these movements repeatedly do not work. One, you need to give muscles time to recover and heal, so they can build. If you repeat the same movements, there is no recovery time. Two, your muscles adapt quickly to exercise. Our bodies essentially figure out how to do less work while doing the same routines. Varying your training will keep your body guessing and your muscles building.

You are sticking to the same weight.

If you graduated to a 20-pound medicine ball long ago and are still hoisting the same weight, it is time to move up. Additional stress on your muscles is essential for repairing and rebuilding, which is what makes them stronger. Follow this advice: If repetition one and ten feel similar, increase the weight you are lifting. Lifting heavier loads also allows you to do more work in the same amount of time. Thus, shorter, more effective workout sessions. 
You are sticking to the same repetitions.
You do not always have to increase your load. If you want to increase strength, doing more repetitions can be just as effective. In a study on men who did full-body resistance training, those who performed 20 to 25 repetitions with lighter weights saw equal strength gains as those who lifted heavier weights and completed eight to 12 repetitions. As long as you lift until your muscles are fatigued, you can get just as good results. The benefit about structuring your workout as you like it is that you are more likely to stay consistent with your routine - and that is what will help you build muscle.
You are hyper focused on your abs.
Separate abdominal muscle workouts are fine but they may not be the best use of your session. If you are crunched for time, it may be more effective to build core strength with compound movements that work multiple muscles at once. For instance, squats, kettlebell swings, renegade rows, deadlifts and thrusters may not seem like classic abdominal muscle moves but they all engage the core. Overhead movements are also a great way to turn your abdominal muscles on, including push presses or overhead walking lunges.
You have too many cardio workouts in your routine.
If you are a stickler for worrying about cardio first, strength training second, you may want to flip that thinking. Evaluate your fitness goals. If you want to reduce body fat and gain lean muscle, it is best to incorporate weights and ditch long steady-state cardio sessions because the two are working against each other. To keep up your cardio-respiratory fitness and ensure the top-notch calorie-burn of cardio, two or three days of a high intensity interval training session (HIIT), can get the job done. And if activities, like running longer distances, are meaningful to you, then you may have to readjust your goals, which is totally fine too.
You are not varying the intensity.
Speaking of HIIT, if you roll into the weight room and toggle through the same exercises at the same clip, it may help to kick it up a notch. According to a study in Physiological Reports, doing eight weeks of high-intensity, low-repetitive resistance training boosted strength and lean muscle mass gains better than moderate intensity, higher-repetitive workouts. In the high-intensity group, participants did four sets of three to five repetitions. In between sets, they rested for three minutes. The moderate-intensity group did four sets of 10-12 repetitions. On the other hand, they rested for one minute in between sets. Why the better results? The authors say that the multi-joint movements the high-intensity group used (deadlifts and bench presses) improved strength gains and the higher-intensity movements recruited more muscle fibres.
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