Does order of workout matter?

Does the Order of Your Workouts Really Matter?

A Look at Flexible vs. Fixed Training Schedules for Strength

If you’ve ever wondered whether you need to stick to a strict weekly training order — or if you can switch your days based on how you feel — this post is for you. A team of researchers led by Colquhoun et al. (2017) set out to answer a simple question: Does changing the order of your training sessions within a week affect strength gains, motivation, or performance? Their results might surprise you.

Study Overview

- Participants: 34 trained men (average 80 kg, ~11–13 % body fat)- Duration: 9 weeks- Program type: Daily Undulating Periodization (DUP)- Lifts: Squat, Bench Press, Deadlift- Sessions per week: 3 (non-consecutive) Two groups followed the same exercises, sets, reps, and total weekly workload — the only difference was session order.

The Two Training Styles

1️⃣ Fixed DUP

Athletes followed the same weekly sequence every time: - Monday – Hypertrophy- Wednesday – Power- Friday – Strength

2️⃣ Flexible DUP

Athletes could rearrange the order based on how they felt, as long as they completed all three sessions each week. Example: If they felt drained on Monday, they could start with Power instead of Hypertrophy. Both groups used “plus sets” (AMRAPs) to auto-adjust load and tracked volume, intensity, and perceived exertion (RPE).

The Results

Lift	FDUP (%)	DUP (%)
Squat	+11.8	+12.2
Bench	+6.8	+7.5
Deadlift	+8.9	+7.8
Total Strength	+9.3	+9.2

Both groups significantly improved squat, bench, and deadlift strength with no statistical difference. Switching the order of sessions didn’t improve or harm results — both groups got equally strong.

Adherence & Motivation

- The flexible group completed 79% of all sessions vs. 73% in the fixed group.- Motivation, enjoyment, and perceived effort were identical.- No meaningful change in body composition (diet not controlled).While performance outcomes were the same, lifters with flexibility found it slightly easier to stay consistent — an underrated factor for long-term progress.

What This Means for Your Training

1. Structure Still Matters – Follow a solid plan that includes Hypertrophy, Power, and Strength work.2. Flexibility Helps Adherence – Swap heavy days when you’re drained instead of skipping training.3. Consistency Beats Perfection – Showing up matters more than perfect scheduling.4. Autoregulation Works – Adjusting training based on readiness helps maintain quality and avoid burnout.

Bottom Line

The study concluded that flexibility in weekly training order does not significantly alter strength gains compared to a fixed schedule. Flexibility didn’t make athletes stronger faster but helped improve consistency and adaptability — two key factors for long-term progress.

Citation

Colquhoun, R. J., Gai, C. M., Walters, J., Brannon, A. R., Kilpatrick, M. W., D’Agostino, D. P., & Campbell, B. I. (2017). Comparison of Powerlifting Performance in Trained Males Using Traditional and Flexible Daily Undulating Periodization. Journal of Strength and Conditioning Research, 31(2), 283–291. https://doi.org/10.1519/JSC.0000000000001518

Final Thoughts from IBT Performance

For athletes chasing strength or size: - Keep your weekly structure, but don’t panic if you need to adjust the order. - Use flexibility as a tool, not an excuse. - The best program is the one you can follow consistently and sustainably.