Change one, hold four
There are only five things you can change in a workout: how often, how long, how hard, how many moves and what order. They are connected, so moving one forces the others to give. Set where you are now, then change one and see what it costs you.
Nothing changed yet
This is your starting point. Move one dial below and watch what it costs you elsewhere.
Why one at a time
Change four things in a week and your body will tell you something, but it will not tell you which change caused it. Change one and hold the rest for three or four weeks and you get an answer you can use. Keep what worked. Put back what did not.
Training is not the main lever for losing weight. Food is. Training is what keeps your muscle while the weight comes off, which is why it is worth getting right rather than getting more of.
Common questions
How long should I hold a change?
Three or four weeks. Long enough to feel the difference, short enough that you have not spent a season on something that was not working.
What if I need to change two things?
Then pick the one that matters most and do it first. The second change will still be there in a month, and by then you will know what the first one did.
Which dial should I move first?
Usually order, because it costs you nothing. Put the thing you care about most at the start of the session, while you are fresh, and leave everything else alone.
Does this count as a workout plan?
No. It is a way to keep track of what you are changing. If you want the plan itself, the free workout builder sets all five dials for you.