Do You Need to “Confuse” Your Muscles to Maximize Growth?

Do You Need to “Confuse” Your Muscles to Maximize Growth?

“Muscle confusion” is a term commonly used in bodybuilding culture. It’s usually offered as justification for constantly rotating exercises to give your body something new to adapt to.

For example, if you’ve been following the same training program for a while and then suddenly swap out all your exercises, chances are you’ll feel significantly more sore. Many people interpret this soreness as a sign they’ve done something “better” or more effective.

This leads to a common belief: soreness equals muscle damage, more soreness equals more damage, and more damage must mean more muscle growth.

But is that actually true?

Does Soreness Mean More Muscle Growth?

Some would argue against the muscle confusion idea by pointing to powerlifters and Olympic lifters. These athletes spend large amounts of time focusing on a very narrow selection of lifts, yet many still build substantial muscle mass.

If constantly changing exercises were required for growth, this wouldn’t make much sense.

Despite how popular the term “muscle confusion” has become, it wasn’t directly studied for a long time. That changed when researchers finally put the concept to the test.

What the Research Actually Looked At

In a recent study, participants were split into two groups.

One group followed a fixed exercise selection, repeating the same movements throughout the training period. The other group had their exercises randomized by a computer-based app, pulling from a pool of 80 different exercises.

Importantly, both groups trained for the same length of time and performed the same number of exercises. The only difference was exercise consistency versus variation.

Muscle Growth Results: Confusion vs Consistency

When researchers measured muscle growth, both groups experienced similar increases in muscle thickness.

In other words, frequently changing exercises did not lead to greater hypertrophy compared to sticking with the same movements.

Strength Results Favor Consistency

When strength outcomes were analyzed, there was a trend toward greater strength gains in the group that kept their exercises consistent.

This isn’t particularly surprising. If you regularly practice movements like the bench press or squat, you’re more likely to get stronger at those lifts than if you constantly rotate them out.

This finding highlights an important principle: if you want to improve a specific exercise, you need to practice it consistently.

Too Much Variety May Be Counterproductive

The authors of the study summed it up well, stating:

“There may be a trade-off whereby too frequent rotation of exercises somewhat compromises muscle growth and strength; thus, those who wish to maximize these outcomes may wish to limit exercise variety.”

This suggests that while some variation can be useful, constantly changing everything may work against long-term progress.

Motivation Is Where Muscle Confusion Shines

Interestingly, the muscle confusion group did show one clear benefit: higher intrinsic motivation.

Some people simply enjoy variety more. Changing exercises frequently can make training feel more engaging and mentally stimulating, which may improve adherence over time.

And adherence matters. The best training program is the one you can stick to consistently.

A Practical Compromise That Actually Works

Rather than choosing between total consistency or constant change, the researchers suggested a middle ground.

Keep a core group of compound lifts you want to improve on, such as:

• Squats
• Deadlifts
• Bench press
• Overhead press

These movements benefit from repetition and motor learning.

Then, rotate simpler exercises that don’t require as much technical skill, such as:

• Machine-based movements
• Isolation exercises like leg extensions, hamstring curls, and bicep curls

This approach allows for progression where it matters most, while still keeping training fresh and enjoyable.

The Bottom Line

You don’t need to constantly “confuse” your muscles to build size or strength.

Muscle growth occurs through progressive overload, adequate volume, and consistency over time—not endless novelty.

That said, exercise variation can play a valuable role in motivation and enjoyment, which are critical for long-term success.

Use these principles as a foundation, track your progress, and don’t be afraid to experiment. The best program is one that helps you progress while keeping you engaged enough to stay consistent.