Change the intensity of your exercise and fitness program

There are five ways:
Change weight – self explanatory
Change number of reps – this coincides with changing the weight; more weight fewer reps; lighter weight, more reps.
Change number of sets but try to keep the volume the same.
So if you shoulder press 25 pounds for ten reps, 3 sets; (25x10x3=750)
If you decrease the reps to 6 and increase the sets to four, you should try to lift 30 pounds. This is not a set rule but rather a guideline particularly when decreasing weight.
Change speed – you can increase power by increasing speed; if you go slower, you may need to decrease the weight and/or reps
Change stability – do all of your standing exercise while standing on a BOSU or kneeling on a stability ball. Substitute a stability for the bench.

Applying these simple modifications to your personal fitness routine will give you a fresh workout every time. Mix up your exercise routine and have some fun with your fitness training.