Most people fall into one of two camps when it comes to exercise.
They either do the same heavy weights over and over… or they stick to cardio and avoid the barbell altogether.
The truth?
Your body gets better when you challenge it in different ways, not just one.
A varied training program means mixing things up on purpose, not randomly, but in a way that helps you become stronger, fitter, and more capable for anything life throws your way.
At FIIT Project, we build variety into our training so you can keep improving without getting bored or injured.
What Does a Varied Training Program Mean?
A varied program simply means working your body in lots of different ways:
- Different types of strength: heavy lifts, fast and explosive work, and long, steady efforts.
- Different fitness systems: short bursts, medium-length workouts, and longer, slower sessions.
- Different movements: pushing, pulling, jumping, squatting, running, carrying, and twisting.
This keeps your body balanced and strong from head to toe, not just in one area.
You don’t need to be an athlete to benefit. Variety helps everyone, whether you’re chasing fitness goals, want to stay healthy, or just want to feel good in your own skin.
Building All Forms of Strength
There’s more than one kind of strength. You don’t have to lift heavy every day to get stronger, and you shouldn’t.
1. Lifting Heavy (Absolute Strength)
This is about building a solid foundation. Picking up heavier things safely and confidently.
It helps improve posture, bone health, and everyday strength.
Think: squats, deadlifts, or pressing weights overhead.
2. Moving Fast (Power)
Power is being able to move weight quickly. Like jumping, sprinting, or swinging a kettlebell.
It helps you move better in sport and in life (like catching yourself if you slip, or reacting quickly when playing with your kids).
3. Staying Strong for Longer (Strength Endurance)
This is about keeping your strength going even when you’re tired. Think things like push-ups, sit-ups, or high-rep dumbbell work.
It helps you power through long workouts, hikes, or busy days without fading out.
When you train all three, your body becomes strong, capable, and ready for anything.
Training All Fitness Systems
We also need to work on how our body uses energy, not just how strong we are.
Different workouts train your heart, lungs, and muscles in different ways.
1. Aerobic (Long and Steady)
This is the kind of training that builds endurance, like a run, row, or bike ride that lasts 20+ minutes.
It helps your heart stay healthy, makes recovery easier, and gives you more energy day to day.
2. Anaerobic (Short and Tough)
These are medium-length efforts: around 1–3 minutes of hard work.
You know that feeling when your legs start to burn? That’s this system working!
It helps you get fitter and push harder for longer.
3. Sprint or Power Work (Very Short Bursts)
Fast, explosive bursts that last only a few seconds: like short sprints or sled pushes.
They build speed, strength, and coordination.
Training all three gives you the fitness to jog a few kilometres, climb stairs easily, or sprint across the road when needed.
Moving in Different Ways
Our bodies are built to move in many directions, not just up and down.
A good training program includes all these movement patterns:
- Push (like push-ups, bench press or overhead presses)
- Pull (like rows or pull-ups)
- Hinge (like deadlifts or hip bridges)
- Squat (like air squats or goblet squats)
- Carry (like farmer’s carries)
- Rotate (like twists and medicine ball throws)
Training different muscles and patterns keeps your body balanced and helps prevent injuries.
It also makes everyday activities, carrying shopping, lifting boxes, running after kids, feel easier.
Why Variety Helps You Progress (and Stay Injury-Free)
When you do the same thing over and over, your body stops improving. That’s called a plateau.
Variety keeps your body guessing and adapting. It also gives certain muscles time to rest while others work, which helps prevent overuse injuries.
Mixing things up also keeps training fun, and the more fun it is, the more likely you are to stay consistent.
Consistency is the key to improvement, and one of the biggest predictors on consistency is how enjoyable your training is.
And consistency, not perfection, is what really drives results.
The Bottom Line: Train Smart, Not Just Hard
You don’t need to train longer, just smarter.
A varied training program helps you:
✅ Build all types of strength
✅ Improve your fitness in every way
✅ Move better and prevent injuries
✅ Stay motivated and enjoy training
At FIIT Project, we design every week with variety in mind, strength, skill, and conditioning, so you get stronger, fitter, and more confident in every area of life.
You don’t have to think about your training, or know how to balance out a training program. Just leave that up to us, and all you need to do is show up!
👉 Want to see how it works?
Book a No Sweat Intro and we’ll show you how our programming can help you train for long-term results, not just short-term effort.