If you’ve ever found yourself two weeks into a new training program and already questioning whether it’s the “right” one for you, you’re not alone.
You start off strong. You’re motivated, ticking the boxes, following the plan. But then the doubts creep in. Maybe you saw someone on Instagram doing a different split. Maybe you watched a YouTube video that made you rethink your rep ranges. Or maybe you just didn’t feel sore enough after your last session and assumed something must be wrong.
So you start to overthink it. You wonder if you should change things up, train harder, do more. And just like that, you abandon the plan you were on and move onto something new.
It feels productive, but it’s often the exact thing that’s stopping you from making progress.
This is program hopping.
It’s a pattern that’s incredibly common, especially among people who genuinely want to train well and make smart decisions. It comes from a good place. You care about your results, so of course you want to make sure you’re doing the most effective thing.
But the truth is, constantly switching programs is one of the fastest ways to stall your strength progress.
Most good programs will work if you actually stick with them.
Strength training isn’t meant to feel revolutionary every session. It’s not meant to constantly “shock” your body. The best programs are usually the ones that feel a little repetitive and a little boring, because repetition is what builds results.
When you follow a program that uses progressive overload, appropriate intensity, and well-planned phases, your body gradually adapts. You get stronger, your form improves, your confidence builds. But none of that can happen if you’re jumping ship every few weeks.
Progress takes time. And the people who get strong are often the ones who can stick with something long enough to let their body catch up.
Training is part of a bigger picture.
Another thing that gets missed is the fact that most well-written programs aren’t designed to exist in isolation. A six-week block is rarely meant to be the whole story.
When I write programs for clients, I’m thinking about where their body is at now, but also where we’re going next. The exercises, rep ranges and deloads in one phase are setting up the work we’ll be doing in future blocks.
If you keep interrupting that process to jump to something new, you’re not just changing workouts. You’re disrupting the entire arc of long-term progress. That’s like reading the first three chapters of every book and never finishing one. You miss the full picture.
Why people keep switching
It’s rarely because a program isn’t working. It’s usually because people panic before it has the chance to.
We’re constantly bombarded with new information, new methods, new splits and new tools. It’s easy to feel like you’re always missing out on something smarter or better. But constantly chasing “optimal” is a trap. It keeps you busy but not productive.
You don’t need a perfect plan. You just need one that’s sound, personalised enough to fit your life, and given enough time to actually do its job.
What consistency really looks like
Sticking with a program doesn’t mean doing it perfectly or never adjusting anything. It means committing to the general framework, showing up regularly, and trusting that progress comes from layering small improvements over time.
You might not see huge changes in a single week. You might not always feel sore. But if you’re gradually lifting more weight, improving your technique, recovering well and feeling more confident in the gym, those are wins worth staying for.
If your current program is evidence-based, appropriate for your level, and focused on progressive overload, give it a real chance to work. Ride out the plateau. Let it get a bit boring. That’s usually where things start to shift.
Final thoughts
You don’t need a new plan. You need time, trust and consistency.
Program hopping might feel productive, but more often than not, it’s just fear dressed up as optimisation. Most people don’t need something fancier. They just need to commit to the basics, done well, over time.
The next time you feel the urge to start over, pause. Zoom out. And ask yourself: is this really about the program, or am I just uncomfortable with being patient?
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