If we want to be good at something we have to do that thing often, repeatedly, until it becomes a habit, second nature.
If you wanted to be good at ballet you’d go to ballet lessons every week and practice ballet often. You wouldn’t join a Jazz class and spend your free time practicing the Waltz and then turn up to your ballet recital expecting to be great.
Often with our training though we set ourselves goals and then do completely different things before getting frustrated with ourselves that we haven’t met our goals.
Or, we set ourselves so many goals all at once that there just isn’t any way we could train for all of them in any effective, meaningful way.
Of course if you’re starting out and just wanting to move more then doing different things every week is completely fine and will keep things interesting.
But if you are looking to run a half marathon, building up to longer runs and strengthening your legs and core need to be your focus. That’s not to say you shouldn’t do any upper body work too, but if upper body workouts take up 80% of your workouts you aren’t working to your goal.
If you want to improve your squat though, running every day isn’t going to help you, you’ll want to be doing variations of squats and mobility work. Again, you’ll want to add in some upper body workouts but they won’t be your focus.
Growing your glutes? Again if you keep finding your bench press is the lift you work on the most your sessions are not aligned with your goals.
If you have set yourself the goals of doing a pull up, getting your deadlift to 100kg, running a marathon, learning how to do a headstand, the splits all whilst losing 10kg and committing to do yoga every day, you’ve probably set yourself too many goals to actually achieve any of them. How on earth would you fit everything you need to do to work towards those goals into one week? If this is you maybe pick the goal that’s most important and work towards that, saving the rest for after you’ve completed that first one.
Ultimately if we want to be good at something we need to do things that will help us get good at that thing. That’s not to say you can’t also do things in the gym you enjoy or that your week shouldn’t be balanced, but your focus should remain on exercises that help you work towards that goal.