Use These Muscle Confusion Workouts to Get Over Your Plateau


Use These Muscle Confusion Workouts to Get Over Your Plateau

Puzzled by your workout plateau, and can’t figure out why you’ve stopped getting stronger?

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It’s possible your muscles have adapted to your tried-and-true strength training routine. Maybe they need a dose of confusion.

Learn about how changing your technique can help you break through temporary stalls with these strength training exercise routines for beginners, intermediate athletes, and experts.


Muscle confusion is a weight training technique that involves changing your intensity, weight, reps, and movement to “confuse” your muscles. The constantly-changing stress is designed to spark new muscle growth and lead to greater strength gains.


Muscle confusion alone won’t help you drop ten pounds or shave three minutes off of your two-mile time.

You’ll need to pair muscle confusion with a common sense approach to eating right, getting other types of exercise, and sleeping enough to see results.


Picking up the heaviest kettlebell and swinging it around is a recipe for personal injury and embarrassment.

Start with light weights, always contract your core to stabilize your back and spine when lifting, and remember to keep breathing.

The first time you try muscle confusion, you may wake up pretty sore the next day. But while your muscles may feel fatigued, the soreness will disappear with proper stretching and three to four days (per muscle group) of rest in between workouts.


Ready to start your muscle confusion workout? Pick the routine below that matches your current fitness level (beginner, intermediate, or expert). Repeat each weekly routine until it starts to feel easy, then move up to the next level. Remember to stretch each muscle group after every workout.

For Beginners

Grab a work out buddy and get started with this daily muscle confusion routine.

Day 1: 10 push-ups, 10 sit-ups, 20 lunges. Repeat five times.

Day 2: Half-mile run. 25 squats  – repeat squats three times.

Day 3: 20 triceps dips, 25 sit-ups. Repeat five times.

Day 4: One-mile run. One minute front plank, one minute plank on each side – repeat planks three times.

Day 5: Rest day

Day 6: 20 jumping jacks, 10 sit-ups. Repeat three times.

Day 7: 100 jumping jacks, 25 squats, 20 push-ups. Repeat two times.

For Intermediate Athletes

The routines below will increase the intensity of your workout by engaging muscles you don’t typically use. Increase your reps and add weight if you want more of a challenge.

Day 1: One-mile run. 15 push-ups, 20 modified v-ups, 20 squats – repeat push-ups, modified v-ups, and squats three times.

Day 2: One-minute wall-sit, 15 burpee push-ups, 20 lunges – repeat five times.

Day 3: Half-mile run. 50 modified v-ups, 20 squats, 20 push-ups, 75 jumping jacks – repeat all but run three times.

Day 4: Rest day.

Day 5: One and a half-mile run. 15 burpee push-ups, 75 modified v-ups – repeat burpee push-ups and modified v-ups four times.

Day 6: 15-minute interval run (four-minute run/one-minute sprint, repeat three times). 10 triceps dips, 10 push-ups – repeat triceps dips and push-ups eight times.

Day 7: 15 squats, 20 lunges, 100 jumping jacks. Repeat three times.

For Experts

If you consider yourself a gym rat, this workout will be right up your alley. This workout plan combines muscle movement with endurance. Complete these workouts in as little time as possible. Remember to take a break and rehydrate when needed.

Day 1: 20-minute run. 25 triceps dips, 20 push-ups, 15 squats – repeat eight times.

Day 2: 400-meter walking lunge. 25 burpee push-ups, 25 modified v-ups, 25 vertical leg crunches – repeat five times.

Day 3: 20-minute interval run (four-minute run/one-minute sprint, repeat four times). 30 squats, one-minute front plank, one minute plank each side – repeat three times.

Day 4: 150 jumping jacks, 20 modified v-ups, 20 vertical leg crunches, 25 triceps dips. Repeat five times.

Day 5: Rest Day

Day 6: 400-meter walking lunge. 15 push-ups, 50 jumping jacks – repeat 10 times.

Day 7: 30-minute jog. 15 burpee push-ups, 15 squats, 20 modified v-ups, 20 vertical leg crunches – repeat eight times.

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