When Routine Doesn’t Mean Regression: Understanding Growth Through Stability and Change

Why plateaus are not the enemy and why soreness isn’t the gold standard of a good workout

In fitness culture, soreness is often glorified. So is variety. Yet both can be misleading when it comes to sustainable physical growth and long-term training effectiveness.

Contrary to popular belief, a fixed routine does not necessarily indicate stagnation. In many cases, it reflects a well-integrated training habit; one that has shifted from conscious effort into subconscious rhythm.

Routine as a Marker of Habit Formation

Neuroscience confirms that behavioural change becomes sustainable when decisions are automated through repeated cues and rewards. In physical training, this manifests as habitual attendance, familiar movement sequences, and consistent intensity, and all this without requiring internal negotiation.

This stage of habit formation is often mistaken for a plateau. However, from a physiological and psychological standpoint, it is a critical milestone. The body responds reliably, recovery is efficient, and decision fatigue is reduced. The goal is no longer motivation; it is identity.

When training becomes “just part of life,” individuals gain long-term health benefits without the volatility associated with irregular or over-varied programmes.

The Myth of Constant Soreness

Delayed onset muscle soreness (DOMS) is often misunderstood as an indicator of workout quality. While DOMS can signal muscular adaptation to new stimuli, it is not an accurate or necessary measure of effectiveness.

Soreness typically occurs when the body is exposed to unfamiliar movement patterns, eccentric loading, or novel intensity levels. These conditions are not exclusive to challenging workouts; they are simply different. As such, even highly conditioned individuals may experience pronounced DOMS after a seemingly gentle Pilates or calisthenics session, if those modalities challenge underused stabilisers or introduce new sequencing.

In contrast, a consistent strength programme that no longer produces soreness may still yield benefits including increased bone density, improved joint stability, and metabolic support because the training has become efficient, not ineffective.

Stability vs. Stagnation: A Functional Reframe

The notion of a “plateau” is commonly framed as a problem. But in practice, many training plateaus reflect successful adaptation. When a routine ceases to feel difficult, it may indicate that the neuromuscular system has mastered the load, tempo, and sequencing involved. Energy systems have adjusted, and coordination has improved.

Rather than dismantling such routines, the more productive approach is to maintain their consistency while introducing purposeful variation. This guards against boredom and overuse without compromising the neural and behavioural gains of habit formation.

Cross-Training as Strategic Disruption

One method of intelligent variation is cross-training where you selectively incorporate different modalities to stimulate under-recruited systems. Swapping one weekly strength session for Pilates, yoga, or bodyweight circuits can introduce novel forms of resistance, proprioception, or core engagement.

This approach offers three key advantages:

1. Neuromuscular stimulation: By changing the loading pattern, range of motion, or muscle sequencing, the body is challenged to adapt in new ways.

2. Injury prevention: Mobilising different joints and tissues can reduce overuse from repetitive patterns.

3. Cognitive engagement: Novel movement types increase focus and awareness, reinforcing the mind-body connection.

Importantly, the intention is not to “confuse” the body for shock value, but to broaden its capacity while preserving the anchor of a stable routine.

Conclusion: Beyond the Binary of New vs. Old

The fitness industry often promotes a binary: either push harder or change everything. But growth is more nuanced. A consistent routine can be a sign of maturity, not complacency. Change, when applied thoughtfully, enhances rather than replaces a stable foundation.

Trainers and individuals alike should recognise that soreness is a response, not a requirement, and that routine is a strength when built with intention.

The goal is not novelty for its own sake, but sustainability with room for evolution. This principle extends beyond physical training.

In careers, relationships, and even personal identity, we often reach a place of fluency i.e. a sense of control and confidence in our core routines. But stepping into unfamiliar domains, especially those where we are not yet competent or confident, can offer unexpected growth. When we do so while holding onto the foundations we’ve already built, we gain something deeper: range, resilience, and perspective.

So no, it’s not just about fitness. It’s about how we grow by expanding, not abandoning, what we’ve mastered.