Additional stress on your muscles is essential for repairing and rebuilding, which is what makes them stronger. If you graduated to a 20-pound medicine ball long ago and are still hoisting the same weight, it’s time to move up. Varying your training will keep your body guessing and your muscles building. “Our bodies essentially figure out how to do less work while doing the same routines,” she explains. Two, your muscles adapt quickly to exercise. “If you repeat the same movements, there’s no recovery time,” she says. Two reasons doing these movements repeatedly don’t work: One, you need to give muscles time to recover and heal, so they can build, says Allen. We love squats and lunges, bicep curls and overhead presses, but it’s time to shake things up. You’re repeating the same tried-and-true moves.
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