I hear that phrase used a lot, in fact it is used so much it is pretty meaningless. I mean it sounds cool (or it used to) but few people actually put it into practice.
It seems that many people just switch boxes and still get trapped inside small thinking patterns and training dogmas.
Many times I have said that changing just for the sake of change is pointless and futile.
Changing with the specific intent of improving your overall level of strength and conditioning is much more effective.
So what should a person change?
First of all, know why you are training in the first place.
Second, analyze what doesn’t seem to be producing results over a set period of time.
Remember,though, the basics are time-tested and work very well.
Your approach to changing up a basic lift might be something simple like changing the bar position on a back squat. You could take it a step further and do Zercher squats for a while.
The point is, you are still squatting, just a different way.
The same goes for bodyweight training. You can change from burpees to sprawls. You can do pull ups with Fat Gripz instead of a regular bar.
Yes, the point is the same as with the squat example.
Frivolous change would be like using something ridiculous like shaker weights instead of squatting.
The take home point with that is that kind of change will be a waste of your time (even though it will free up the squat rack for someone who really wants to train).