{"id":43351,"date":"2022-05-17T22:30:34","date_gmt":"2022-05-17T22:30:34","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=43351"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"muscle-confusion","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/muscle-confusion\/","title":{"rendered":"Muscle Confusion: Does It Work And What Does Science Say About It?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/muscle-confusion\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/muscle-confusion\/#What_Is_Muscle_Confusion\" >What Is Muscle Confusion?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/muscle-confusion\/#Is_Muscle_Confusion_A_Thing\" >Is Muscle Confusion A Thing?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/muscle-confusion\/#The_Science_Behind_Exercising\" >The Science Behind Exercising<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/muscle-confusion\/#The_Reasons_For_A_Fitness_Plateau\" >The Reasons For A Fitness Plateau<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/muscle-confusion\/#Lack_Of_Substantial_Progress_In_Your_Fitness_Journey\" >Lack Of Substantial Progress In Your Fitness Journey<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/muscle-confusion\/#Does_Muscle_Confusion_Work_For_Weight_Loss\" >Does Muscle Confusion Work For Weight Loss?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/muscle-confusion\/#Extra_Tips_About_Weight_Loss\" >Extra Tips About Weight Loss<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/muscle-confusion\/#How_To_Get_The_Most_Out_Of_Your_Workouts\" >How To Get The Most Out Of Your Workouts?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/muscle-confusion\/#Slow_Lifting\" >Slow Lifting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/muscle-confusion\/#Start_With_One_Set\" >Start With One Set<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/muscle-confusion\/#Practice_Good_Form\" >Practice Good Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/muscle-confusion\/#Limit_Your_Workout_Sessions_To_30-40_Minutes\" >Limit Your Workout Sessions To 30-40 Minutes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/muscle-confusion\/#Incorporate_Compound_Exercises\" >Incorporate Compound Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/muscle-confusion\/#Add_Cardio\" >Add Cardio<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/muscle-confusion\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">&#8216;You need to keep your muscles guessing. Confuse them and your body to avoid getting sucked into the same old same old if you want to see results.&#8217; I bet you have heard of this phrase being passed around the fitness industry. The belief is that confusing your muscles with new workouts further challenges them and boosts your fitness. It is one of the most common sayings in muscle and fitness training programs. But is muscle confusion a thing? Join us to explore the popular beliefs about this approach and the muscle confusion science theory.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Confusion\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Confusion\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Muscle_Confusion\"><\/span><b>What Is Muscle Confusion?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The muscle confusion theory states that you ought to keep your body guessing to attain or progress towards your fitness goals (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/health\/5-most-commonly-believed-fitness-myths-are-holding-you-back-ncna837236\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). So how do you keep <a href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/\">your muscles<\/a> guessing? This is done by frequently changing your workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But how often should you change your workouts? Most programs that follow this theory suggest switching up your activities weekly or after a few days. The belief is that when you introduce new workout programs, your body fights a fitness plateau.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A fitness plateau is a period of time when you do not report any changes despite following a fitness program (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326415\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Most people equate this to the performance of old workouts that no longer challenge your body muscles.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/active-rest-day\/\">Active Rest Day Benefits, Workouts, And Diet<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Confusion\"><img decoding=\"async\" class=\"aligncenter wp-image-43340 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5960-1024x576.png\" alt=\"muscle confusion\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5960.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5960-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5960.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5960.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Muscle_Confusion_A_Thing\"><\/span><b>Is Muscle Confusion A Thing?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Depending on who you ask, <a href=\"https:\/\/betterme.world\/articles\/running-in-place\/\">muscle confusion<\/a> is a thing. For instance, if you ask fitness gurus, the answer will be yes. That is because most of these experts link the attainment of fitness goals to muscle confusion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, the belief is that muscle confusion fights a <a href=\"https:\/\/betterme.world\/articles\/cable-machine-exercises\/\">weight loss<\/a> or fitness plateau, thereby helping you attain your goals. However, the same cannot be said from a science point of view. Most scientific studies rule out muscle confusion as a myth (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/health\/5-most-commonly-believed-fitness-myths-are-holding-you-back-ncna837236\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Here is why:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"The_Science_Behind_Exercising\"><\/span><b>The Science Behind Exercising<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yes, most people work out to <a href=\"https:\/\/betterme.world\/articles\/post-workout-recovery-shakes\/\">lose weight<\/a>, get shredded, or lean. However, you have to pick the correct exercises to help you attain the intended goal for this to happen. Studies show that exercising longer than a week or two helps your body get stronger and leaner (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6934277\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This differs from the running theory of muscle confusion, where the belief is in changing workouts weekly to avoid experiencing a fitness plateau.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"The_Reasons_For_A_Fitness_Plateau\"><\/span><b>The Reasons For A Fitness Plateau<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The running theory is that muscle confusion helps prevent a weight loss or fitness plateau. But research shows a weight loss plateau happens after nearly 6 months, not weekly or monthly, as is the belief (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326415\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, performing the same <a href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/\">workouts<\/a> for an extended duration is not the cause of plateaus. Instead, Medical News Today states that doctors are still unsure of the primary cause of these plateaus (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326415\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Due to the lack of the leading cause of <a href=\"https:\/\/betterme.world\/articles\/stationary-bike-workout-plan\/\">weight loss<\/a> or fitness plateaus, several theories have been proposed about why fitness plateaus occur. Some of these include (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326415\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The body adapts to weight loss and hence develops a defense mechanism against further weight loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Individuals quitting following a weight loss diet plan after a few months<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A lagged metabolism, especially if an individual loses weight quickly<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">None of these theories has been validated. More research is required to determine the exact causes of weight loss or fitness plateaus.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Confusion\"><img decoding=\"async\" class=\"aligncenter wp-image-42201 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5781-1024x576.png\" alt=\"muscle confusion\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5781.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5781-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5781.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5781-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5781.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Lack_Of_Substantial_Progress_In_Your_Fitness_Journey\"><\/span><b>Lack Of Substantial Progress In Your Fitness Journey<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Switching your workouts can be a <a href=\"https:\/\/betterme.world\/articles\/5x5-workout-program\/\">good thing<\/a>. However, changing them too much, especially weekly, can negatively impact your fitness journey. Evidence shows that although such a fitness approach challenges your muscles, it makes you exhausted and overwhelmed (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6934277\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, you may not see substantial improvements in your fitness after tracking the changes for an extended duration. That is because <a href=\"https:\/\/betterme.world\/articles\/3-day-compound-workout-routine\/\">muscle confusion<\/a> does not emphasize effective progressive overload (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6934277\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Progressive overload is believed to be the most effective approach for sustained results. That is because it systematically and consistently increases the stimulus on your body to keep adapting.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Confusion\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Confusion\"><img decoding=\"async\" class=\"aligncenter wp-image-41506 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5011-1024x576.png\" alt=\"muscle confusion\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5011.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5011-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5011.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5011.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Muscle_Confusion_Work_For_Weight_Loss\"><\/span><b>Does Muscle Confusion Work For Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In light of the scientific findings above, it is clear that muscle confusion is not practical for any fitness goal. Yes, you will report some changes after switching up your workouts and performing them consistently. However these muscle contraction workouts are not good for the long-term (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/health\/5-most-commonly-believed-fitness-myths-are-holding-you-back-ncna837236\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the long haul, science shows that a consistent program focusing on progressive overload is more effective for weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6934277\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Yes, you heard it right. A regime focusing on progressive overload is more effective than muscle contraction workout routines for weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But what does progressive overload entail? It may take the form of performing more reps, lifting heavier weights, trying a more challenging variation of the same movement, or running faster or longer. It all comes down to the type of exercise you are performing (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6934277\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you can also progress your workouts by reducing your rest duration between sets or moving slowly through each exercise rep. Again, it would be best to talk to your trainer for better insight into incorporating progressive overload in your workouts.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Extra_Tips_About_Weight_Loss\"><\/span><b>Extra Tips About Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Besides focusing on progressive overload for weight loss, you also need to do the following (<\/span><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=51466\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consume a low-calorie diet to help you create and sustain a calorie deficit for weight loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get enough rest because inadequate rest increases your appetite leading to overeating.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Manage stress to avoid emotional or binge eating.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink enough water.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/sprint-workouts\/\">Sprint Workouts To Blast Fat, Fire Your Muscles, And Build Muscle And Power<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Confusion\"><img decoding=\"async\" class=\"aligncenter wp-image-41618 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Get_The_Most_Out_Of_Your_Workouts\"><\/span><b>How To Get The Most Out Of Your Workouts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You do not want to spend hours working out and seeing results years later. However, now that muscle contraction workouts are considered the least effective, you may be wondering how to move forward. Evidence shows that you get the most from your activities by doing the following:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Slow_Lifting\"><\/span><b>Slow Lifting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This goes out to all individuals with resistance or weight lifting exercise programs. Many people often contract their muscles slowly but then release them more quickly. Unfortunately, this hinders their effectiveness. Instead of this, you are advised to lift slowly in both directions to maximize each lift (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6934277\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). That said, lift then lower after a 5-second count in each direction.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Start_With_One_Set\"><\/span><b>Start With One Set<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is natural to want to perform many sets in the hopes that they will make you see the desired results faster. But unfortunately, this may not be the case. Quality is far more important than quantity in exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, instead of performing two or three sets, maximize the workout&#8217;s effectiveness by perfecting the one set. Additionally, use heavier weights to increase the intensity of your workout. This is one of the progressive overload approaches that can help maximize your results (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6934277\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Practice_Good_Form\"><\/span><b>Practice Good Form<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Form is fundamental in exercise. So yes, you want to incorporate weights because you have read or heard that it increases the intensity of your workout. But you may want to hold your horses and work on your exercise form first.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Form helps both with minimizing injury risk and getting the most from your workouts (<\/span><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=51466\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). So, never sacrifice form for heavier loads. It would be best to talk to your trainer to learn different exercises&#8217; correct form and technique.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Confusion\"><img decoding=\"async\" class=\"aligncenter wp-image-41510 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3357.png\" alt=\"muscle confusion\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3357.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3357-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3357.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Limit_Your_Workout_Sessions_To_30-40_Minutes\"><\/span><b>Limit Your Workout Sessions To 30-40 Minutes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people, especially those who want to &#8220;speed&#8221; their results, may design workout plans that last up to an hour or more. However, the truth is that such workout plans may not be as beneficial for several reasons.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One, it would mean lowering the intensity of your workout, for example, by using lighter weights. Secondly, it would lead to extreme fatigue and soreness, affecting your performance (<\/span><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=51466\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of such a long workout, it would be best to consider one that lasts 30 to 40 minutes. Such a session is an example of a workout plan that lasts a shorter duration but demands a higher intensity.<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Confusion\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Incorporate_Compound_Exercises\"><\/span><b>Incorporate Compound Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Instead of only including exercises that target one muscle group, fitness gurus recommend doing moves that target many muscles at once. Examples of such activities are compound exercises like squats, deadlifts, lunges, and dips.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Compound exercises are linked to many benefits, such as improved strength, flexibility, muscle mass, and intramuscular coordination (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6934277\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). So, with just a few compound moves, you could get a thorough full-body workout.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Add_Cardio\"><\/span><b>Add Cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to your workouts, it would also help if you performed a cardiovascular activity that you enjoy. It could be cycling, swimming, rowing, walking, or running (<\/span><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=51466\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0Whatever it is, this exercise comes in handy in helping you torch more calories. Luckily, you will have a blast doing this activity and hardly notice when you shed pounds.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is growing attention on the muscle contraction theory. The belief is that frequently changing your workouts, perhaps in a week, helps you get the most from your regime. However, the approach is not supported by any scientific fitness study.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, most of these studies praise workout programs that enact the principles of progressive overload. Some of them include using heavier weights, performing more reps, or trying challenging variations for the same move.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Science shows that progressive overload leads to sustainable and more effective results than muscle confusion workouts. Before changing your workout plan or implementing any progressive overload principle, please talk to your trainer.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Confusion\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>&#8216;You need to keep your muscles guessing. Confuse them and your body to avoid getting sucked into the same old same old if you want to see results.&#8217; I bet you have heard of this phrase being passed around the fitness industry. The belief is that confusing your muscles with new workouts further challenges them [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":43352,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[114],"class_list":["post-43351","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Muscle Confusion: Does It Work And What Does Science Say About It? - BetterMe<\/title>\n<meta name=\"description\" content=\"Is \u2605 MUSCLE CONFUSION \u27a4 a thing? Can it help with weight loss? Get all the details about muscle confusion here.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/muscle-confusion\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Muscle Confusion: Does It Work And What Does Science Say About It?\" \/>\n<meta property=\"og:description\" content=\"Is \u2605 MUSCLE CONFUSION \u27a4 a thing? Can it help with weight loss? Get all the details about muscle confusion here.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/muscle-confusion\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_455344828.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/muscle-confusion\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/muscle-confusion\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f34f31e15f42d03282ccb834ad7055dc\"},\"headline\":\"Muscle Confusion: Does It Work And What Does Science Say About It?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/muscle-confusion\/\"},\"wordCount\":1652,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/muscle-confusion\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_455344828.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">'You need to keep your muscles guessing. Confuse them and your body to avoid getting sucked into the same old same old if you want to see results.' I bet you have heard of this phrase being passed around the fitness industry. The belief is that confusing your muscles with new workouts further challenges them and boosts your fitness. It is one of the most common sayings in muscle and fitness training programs. But is muscle confusion a thing? Join us to explore the popular beliefs about this approach and the muscle confusion science theory.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Muscle Confusion?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The muscle confusion theory states that you ought to keep your body guessing to attain or progress towards your fitness goals (<\/span><a href=\\\"https:\/\/www.nbcnews.com\/better\/health\/5-most-commonly-believed-fitness-myths-are-holding-you-back-ncna837236\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). So how do you keep <a href=\\\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/\\\">your muscles<\/a> guessing? This is done by frequently changing your workouts.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But how often should you change your workouts? Most programs that follow this theory suggest switching up your activities weekly or after a few days. The belief is that when you introduce new workout programs, your body fights a fitness plateau.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A fitness plateau is a period of time when you do not report any changes despite following a fitness program (<\/span><a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/326415\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Most people equate this to the performance of old workouts that no longer challenge your body muscles.<\/span>\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\"><strong>Read More:<\/strong> <a href=\\\"https:\/\/betterme.world\/articles\/active-r ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/muscle-confusion\/\",\"url\":\"https:\/\/betterme.world\/articles\/muscle-confusion\/\",\"name\":\"Muscle Confusion: Does It Work And What Does Science Say About It? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/muscle-confusion\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/muscle-confusion\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_455344828.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Is \u2605 MUSCLE CONFUSION \u27a4 a thing? Can it help with weight loss? 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Mogeni\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/5eb07007d9859baca0c49456ca184ac8\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png\",\"caption\":\"R. Mogeni\"},\"description\":\"Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/rodahmogeni\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Muscle Confusion: Does It Work And What Does Science Say About It? - BetterMe","description":"Is \u2605 MUSCLE CONFUSION \u27a4 a thing? Can it help with weight loss? Get all the details about muscle confusion here.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/muscle-confusion\/","og_locale":"en_US","og_type":"article","og_title":"Muscle Confusion: Does It Work And What Does Science Say About It?","og_description":"Is \u2605 MUSCLE CONFUSION \u27a4 a thing? Can it help with weight loss? Get all the details about muscle confusion here.","og_url":"https:\/\/betterme.world\/articles\/muscle-confusion\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_455344828.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/muscle-confusion\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/muscle-confusion\/"},"author":{"name":"R. Mogeni","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f34f31e15f42d03282ccb834ad7055dc"},"headline":"Muscle Confusion: Does It Work And What Does Science Say About It?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/muscle-confusion\/"},"wordCount":1652,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/muscle-confusion\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_455344828.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">'You need to keep your muscles guessing. Confuse them and your body to avoid getting sucked into the same old same old if you want to see results.' I bet you have heard of this phrase being passed around the fitness industry. The belief is that confusing your muscles with new workouts further challenges them and boosts your fitness. It is one of the most common sayings in muscle and fitness training programs. But is muscle confusion a thing? Join us to explore the popular beliefs about this approach and the muscle confusion science theory.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is Muscle Confusion?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The muscle confusion theory states that you ought to keep your body guessing to attain or progress towards your fitness goals (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/health\/5-most-commonly-believed-fitness-myths-are-holding-you-back-ncna837236\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). So how do you keep <a href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/\">your muscles<\/a> guessing? This is done by frequently changing your workouts.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But how often should you change your workouts? Most programs that follow this theory suggest switching up your activities weekly or after a few days. The belief is that when you introduce new workout programs, your body fights a fitness plateau.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A fitness plateau is a period of time when you do not report any changes despite following a fitness program (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326415\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Most people equate this to the performance of old workouts that no longer challenge your body muscles.<\/span>\r\n\r\n<i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/active-r ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/muscle-confusion\/","url":"https:\/\/betterme.world\/articles\/muscle-confusion\/","name":"Muscle Confusion: Does It Work And What Does Science Say About It? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/muscle-confusion\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/muscle-confusion\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_455344828.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Is \u2605 MUSCLE CONFUSION \u27a4 a thing? Can it help with weight loss? Get all the details about muscle confusion here.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/muscle-confusion\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/muscle-confusion\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/muscle-confusion\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_455344828.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_455344828.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/muscle-confusion\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Muscle Confusion: Does It Work And What Does Science Say About It?"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f34f31e15f42d03282ccb834ad7055dc","name":"R. Mogeni","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/5eb07007d9859baca0c49456ca184ac8","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","caption":"R. Mogeni"},"description":"Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.","url":"https:\/\/betterme.world\/articles\/author\/rodahmogeni\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/43351","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/35"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=43351"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/43351\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/43352"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=43351"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=43351"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=43351"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=43351"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}