Here’s Why Program Hopping Might Be Holding You Back!
Are you frustrated with your progress in the gym? You’re not alone—one of the biggest obstacles to seeing results is “program hopping.” You know, doing random workouts, skipping consistency, or switching programs too frequently. Sound familiar?
Here’s the thing: to build muscle, get stronger, and actually see the changes you’re working so hard for, your training program needs three key elements:
1️⃣ Periodisation
2️⃣ Progressive Overload
3️⃣ Consistency
Let me break these down for you and explain why they’re non-negotiable in JustFitJamie coaching programs.
1. Periodisation
Periodisation refers to creating planned phases or cycles in your training to trigger specific physical and strength adaptations.
Here’s why it’s important:
Training variables like reps, sets, and rest are adjusted in each phase to optimize performance.
A structured plan allows each training block to build on the last, creating a clear path for progression.
When you follow my programming, your training is intentionally periodised. This means you’re not just “working out”—you’re progressing with purpose, so you can say goodbye to aimlessly hopping from one workout to the next.
2. Progressive Overload
Progressive overload is the foundation of effective training. It’s all about gradually increasing your training stimulus by adding:
Weight
Reps
Sets
Time under tension
Why does this matter? Because this is how your muscles adapt, grow, and get stronger. If you’re bouncing between programs or doing random workouts, you’re not giving your body the chance to progress consistently.
In my coaching, we focus on tracking your progress week-to-week. Using structured programming, you’ll see tangible improvements in strength, technique, and results.
3. Consistency
Consistency is the secret sauce to achieving your goals. Whether you’re aiming to build muscle, improve your physique, or gain strength, you need to show up for yourself consistently.
Here’s why:
Training is a skill. It takes time to master form and technique to get the most out of every movement.
It can take 3-4 weeks for your body to adapt to new exercises. Constantly changing workouts means you’re not giving yourself the chance to fully reap the benefits.
I design programs in 4-week blocks, so you can repeat sessions, improve your technique, and build the consistency needed to see real progress.
If you’re serious about taking your results to the next level, stop the program-hopping cycle! Stick to a structured plan for at least 4-6 weeks before making changes.
