Why Repeating Workouts is the Key to Fat Loss (and What No One’s Telling You)

You do not need a new workout every week to get stronger, leaner, or more confident in your body. I used to believe that too—and I was so wrong.

In this episode, I’m breaking down one of the biggest myths in fitness: that you need to constantly switch things up to see results. Nope. What you really need is consistency and progressive overload—aka doing the same movements and getting a little bit better every time.

I’ll share:

• Why repeating your workouts is one of the smartest things you can do for fat loss and strength
• What “progressive overload” actually means and how to use it (even if you’re a beginner)
• The top 4 reasons repeating workouts gets you better results, faster
• Why your workouts don’t need to be entertaining—they need to be effective

If you’ve ever felt stuck doing random workouts and wondering why your body isn’t changing—this one’s for you.

💪 Want a plan that takes out the guesswork and actually works?

Apply for Muscles & Mindset—my signature program for women 30+ who are done with the quick fixes and ready for real, lasting change. Or hop on the waitlist for Summer60, our 60-day fitness + accountability kickstart.

Until next time—lift heavy, repeat your workouts, and keep showing up. You’ve got this.

00:37 The Myth of Constantly Changing Workouts
01:37 The Power of Repeating Workouts
02:31 Four Reasons to Repeat Your Workouts
04:21 Progressive Overload Explained
05:33 Avoiding Workout Boredom
06:38 Consistency and Progress

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Episode Transcript

(00:00):
Hello and welcome back to theMuscles and Mindset Revolution
podcast.
The place where high achievingwomen build strength, lose fat
for good, and feel confident afin their skin without counting
calories or BS quick fixes.
I'm your host, Anne Jones,certified life coach, strength
coach, former massage therapist,and someone who used to think I
had to switch things upconstantly to see results.

(00:22):
Spoiler, I was wrong and todayI'm breaking down why Repeating
your workouts is one of the mostpowerful ways to actually get
stronger, leaner, and see realchanges in your body.
Let's get into it.
Hello, welcome back.
Let's just get this outta theway, guys.
You do not need a brand newworkout every week to lose fat

(00:43):
or build muscle.
I know, I know, I know.
I know.
We've all been fed the idea thatwe have to shock our body to
keep it guessing or thatworkouts should be exciting and
new all the time.
But here's the truth, thatadvice might be entertaining,
right?
That's how they sold magazinesback in my day, fitness
magazines, and that is how appsget you to subscribe and click

(01:04):
on things, but it is noteffective.
One of my amazing clients a fewyears ago, she absolutely
crushed it in her six monthswith us.
She was so happy she was wearingshorts for the first time in
years, she told me on hergraduation call that her sister
kept asking why she wasrepeating the same workouts like
in our program.
Like, why aren't you doingsomething different?
And she was like, well, becausethis works.
Like repeating these workoutsworks.

(01:25):
Previously before she had beendoing two a day Les Mills
workouts, and running, and thatwas not working for her.
So it's just such a goodreminder.
People will always haveopinions, right?
But the results don't lie.
Here's what most people don'tunderstand about fat loss.
You don't just lose fat.
Your body composition changesbecause you build a muscle

(01:46):
underneath that gives you thattoned look.
And then when you lose body fat,that is what changes your body
shape tone and definition.
So I actually love the term bodyrecomposition more than weight
loss and to build muscle.
You need progressive overload,Progressive overload is a fancy
way of saying that over timeyou're asking your muscles to do

(02:09):
a little bit more than they didlast week.
But here's the thing, you can'tprogressively overload if you're
always switching up yourworkouts.
Your body has no chance toadapt.
Your brain has no chance tolearn.
You just stay stuck doing randomthings and wondering why your
body isn't changing.
This also often doesn't allowfor enough recovery.

(02:30):
So let's break this down.
Here are four reasons whyrepeating your workouts is one
of the smartest things you cando.
Number one, you reduce your riskof injury.
Every time you do a movement,again, you get better at it,
right?
Your form improves your brainand body start to work together.
This is a true neuromuscularconnection that must be

(02:50):
strengthened.
You are not flailing aroundtrying to figure it out.
This is why, with athletes,physical therapists will train
them in all positions and rangesof motion.
So you wanna strengthen in themovement of your sport, but you
want to train in all positionsbecause sport is dynamic as life
is dynamic, you know?
So you have to train for thechild running by who you have to

(03:13):
rotate and catch.
You have to train for reachingdown to grab your dog's leash
when they run away because youusually get injured in a
position you haven't trained in.
And number two, you actually getto master the exercise.
The first time you try a newmove, you're just trying to
survive it, right?
You're just trying to figure outlike, what is Anne doing in the
video?
And like, oh my God, am Isupposed to be here?

(03:34):
Here?
That's me, too.
When my trainer, Jenn gives me anew program, it's a learning
curve.
It takes me a couple weeks toget into it, find my groove.
That's one of the reasons that Irepeat it for eight to 12 weeks
also, because that's how you geta result.
So the first time you do anexercise, you are not lifting as
much as you possibly couldbecause you don't even know what
you're doing.

(03:54):
And if you don't know whatyou're doing and you are lifting
as much as you possibly can,that is a bad idea.
Your brain is still figuring outthe pattern.
Your body doesn't feel safe toincrease the load yet.
But the second, third, fourthtime.
That's when you know what you'redoing, you start to feel
stronger, and that's when yourbrain starts to say, okay, I
know this.
I can handle this, we can dothis.
You build a neuromuscularconnection, and that is when

(04:18):
progress really kicks in.
Also, it's more fun.
Number three, progressiveoverload can only happen if you
repeat your workouts.
if you are sedentary, you'regonna start with a body weight
squat, right?
You're gonna learn how to do asquat, and then you might add a
band.
And then you might add a couplelight dumb dumbbells.
Then one day you're gonna add akettlebell.

(04:39):
Maybe one day you're gonna do abarbell squat and you're gonna
work on your mobility.
and then you change the tempo,you go slower.
All of that is progressiveoverload, and none of that is
possible if you never squatagain after week one.
So if you're doing totallydifferent workouts all the time,
I promise you, you're justspinning your wheels.
This is one of the reasons thatpeople see no results, after

(05:02):
attending group fitness classesfor years.
Because they didn't write thatprogram for you.
They wrote that program'causethey feel like doing it.
Somebody sent it to them fromheadquarters in Texas.
Or, I don't know, just likerandom reasons.
It seems fun.
Somebody asked for it.
It's not progressively trainingyou.
You are not getting stronger.
You are, you might be a littlebit, but fully not to your full

(05:24):
potential.
Not in a safe way, and not in anefficient and effective way.
And you're not gonna see thatlean toned look that you want.
It's not the whole picture.
And number four, if you arebored by repeating workouts,
you're distracted.
I just told you I repeat myworkouts for eight to 12 weeks.
As do our strongest clients, andI am never bored.

(05:45):
I'm fully like, sometimes I'mlike, I don't wanna do this
exercise, but I'm fully in it.
'cause I know there's a goodreason my trainer wrote it for
me.
There's a good reason I'm stilldoing it.
There's probably a reason that Idon't like it because my body
needs to do it.
I get it.
And repeating workouts can feelboring if you're using your
workout as your entertainment.
But your workout is not aNetflix episode, it is not

(06:06):
supposed to be constantlystimulating.
It is about progress.
Not novelty.
And if you're in your bodyfeeling it, it is not boring.
Put on some tunes, listen to apodcast.
But if you're bored, your brainis not in the game.
You're not paying attention toyour form.
You're probably thinking aboutif you're anything like my
clients, when they first start,you're thinking about how you
should be doing something else,or you should be spending your

(06:27):
time differently, which is justa mindset by the way.
You're not paying attention toyour form.
You're not noticing muchstronger you're getting, you're
not feeling in your body, andhonestly, you're missing the
magic This also doesn't meanthat you repeat the same
workouts forever.
That also is not going to work.
You don't need to be stuck doingthe same glute burner from the

(06:47):
2006 Oxygen Magazine, JamieEaston, on the cover that you've
been doing for 20 years.
Like it had its moment, butyou're ready for more than
donkey kicks and banded firehydrants.
So you also need to progress.
Inside muscles and mindset.
We give clients the sameworkouts for four to eight
weeks.
Ideal is six to 12, though I domy workouts for eight to 12

(07:11):
weeks.
Why?
Because that is how longresearch shows it takes to
really see results.
And build movement patterns.
Some studies show peoplerepeating workouts for 12 weeks.
See the most significantchanges.
Now, does that mean that you donothing different?
Of course not.
We can tweak tempo reps,increase weight, rest, time,

(07:32):
change equipment.
There are a dozen ways to switchthings up within the same
workout to keep it fun andchallenging, but the bones
should stay the same.
The foundation should stayconsistent.
And when you keep showing updoing the same movements and
slowly lifting heavier, ormoving better, more efficiently,
more quickly, or slowlydepending on the intention,
that's when your body starts tochange.

(07:54):
That's how you build muscle.
That's how you lose fat.
That's how you get strong,confident, and unstoppable.
So the next time someone says.
Why are you doing those sameworkouts again, just smile and
say, because it works.
Fat loss is not random.
Strength isn't random.
You don't need more variety.
You need more intentionality.
if you want a program that takesall the guesswork out of this

(08:15):
where you can just open yourapp, hit play, and follow a plan
that was written for you andproven to work, then apply for
muscles and mindset.
It's the only online programwhere women over the age of 30
are increasing their strength,feeling confident losing weight
permanently and addressing theirmindset without counting
calories or being stressed allthe time.
the link for that, will be inthe show notes Until next time,
lift heavy, repeat your workoutsand keep showing up.

(08:37):
You've got this.