7 Ways to Change Your Workouts After You’ve Reached Your Weight-Loss Goal

7 Ways to Change Your Workouts After Reaching Your Weight-Loss Goal

Published on Nov 11, 2024

So, you’ve reached your weight loss goal. Congratulations! But now what? Maintaining weight loss can be tricky, and finding a sustainable exercise routine is key to long-term success. Adjusting your workouts can offer fresh motivation, keep things interesting, and help maintain the balance between calories consumed and burned. The best part? You can choose routines you genuinely enjoy!

Here are seven trainer-approved ways to modify your workouts when moving from weight-loss mode to weight maintenance:

1. Dial Down Your Workout Volume (Just a Bit)

Transitioning to weight maintenance doesn’t mean stopping exercise altogether. Instead, you can slightly reduce your workout volume. “When clients move to maintenance, I often recommend reducing the number of weekly workouts or the sets and reps they complete,” explains Josh Schlottman, certified personal trainer. This adjustment prevents burnout and keeps exercise enjoyable over the long term.

2. Reduce Cardio If You Don’t Love It

Many people increase cardio during weight loss to burn calories. But once you reach your goal, you can reduce cardio-only sessions if they aren’t your favorite. “When transitioning out of a calorie deficit, I recommend two, 30-minute cardio sessions weekly,” suggests Ste McGrath, founder of Get Results Training. If you enjoy cardio, feel free to keep it in your routine — it’s all about what works best for you.

3. Prioritize Building Muscle

Adding visible muscle can be a motivating post-weight-loss goal. Jonathan Jordan, certified personal trainer and nutrition coach, emphasizes heavy lifting with a routine built around 4 sets of 8–10 reps per exercise. Consider creating an upper and lower body split routine to maximize your gains.

4. Let Your Energy Levels Be Your Guide

With increased calorie intake, you’ll likely feel more energetic and recover faster. “Many clients report improved energy and reduced soreness when eating more,” says Schlottman. If you find you’re enjoying workouts more, consider increasing your routine’s intensity or duration — as long as it feels energizing, not draining.

5. Tailor Your Training to a Hobby or Sport

Turning your attention to a favorite sport or hobby can make workouts more enjoyable. “For instance, golfers can focus on rotational core strength, while tennis players benefit from multiplanar strength and mobility,” notes Jordan. Tailored training keeps exercise engaging and goal-driven.

6. Set a Performance Goal

Post-weight-loss maintenance is the perfect time to set a new challenge. Whether it’s hitting a specific number of pushups, achieving a bodyweight pullup, or deadlifting your own weight, performance-based goals provide fresh motivation and excitement.

7. Focus on Feeling Good

Not everyone needs a specific training goal during maintenance. “Many people just want to stay healthy and live a long, active life,” says Jordan. In this case, prioritize workouts that make you feel good, focusing on mobility and basic strength training. Enjoyment and well-being should guide your exercise choices.

Final Thoughts

The transition from weight-loss mode to maintenance is an opportunity to rediscover what you love about fitness. Adjusting your routine keeps you engaged, motivated, and more likely to stick with healthy habits for the long haul. Whether you’re reducing cardio, building strength, or training for a specific goal, make sure your workouts are sustainable and, most importantly, enjoyable.

Have you reached your weight-loss goal and changed up your routine? Share your experience in the comments!