Stuck in a rut? Here is how to break through your plateau
We’ve all been there. You’re working hard, seeing great progress, and then suddenly, it feels like you’ve hit a wall. Your progress stalls, and you’re left wondering what went wrong. Welcome to the infamous fitness plateau. But don’t worry, it’s a normal part of the journey, and there are ways to break through!
What is a fitness plateau?
A fitness plateau happens when your body adapts to your current workout routine and stops making progress. This can be frustrating, but it’s actually a sign that your body is becoming more efficient. Here are some tips to push past it and keep moving forward:
1) Define if you are on a plateau or just being impatient
Perhaps you started on a weight loss journey, and in your first week, you lost 3 or 4 lbs. Now, you are in week 12 and frustrated that you only lost 1lb this week. Or when you first started resistance training, you were going up on your weights every session, and now you feel like it takes a lot longer. What most likely happened is that you fell in love with the “beginner gains,” and now you are disappointed with the steady but slower progress.
The fitness journey is long but rewarding. However, you can apply some of the following principles for better results.
2) Improve your technique
How well you perform certain exercises may be the limiting factor. There are plenty of resources on proper lifting. On the Coaching Spot app and our YouTube channel, we share details on how to get the most out of different exercises. Learning needs to be part of your growth here.
3) Change your routine
Training needs to be a healthy mix between consistency and change. Change too much (i.e., do whatever you feel like that day), and your body will have a tough time improving in any given direction. Stay with the same program for too long and you will “run out of adaptations” for your routine.
Here are the variables that you can change in your training routine:
Intensity - How heavy are you lifting or how fast are you running
Rep Range - How many reps per set are you doing
Number of sets per muscle group
Rest in between sessions
Total number of sessions per week
Exercise selection
Play with 1 or 2 of those variables at a time when changing your routine and you will keep moving forward.
4) Take another look at your nutrition
Quite often, your problem is not at the gym; it is in the kitchen. Make sure your diet is supporting your fitness goals. Eating the right balance of proteins, carbs, and fats can make a big difference.
It may be time to refocus on being consistent with your food. Tracking your diet again can be a great tool here.
Also, you may need to recalculate your calories and macros if you have had a big change in your weight (20lbs +).
5) SLEEP
Getting good sleep is super important for making progress in the gym. Without proper rest, it’s hard to see improvements in your fitness.
Make sure you have a good night routine so you’re not tossing and turning all night. Managing stress and improving habits, like getting off your phone before bed, can really help.
Here are some tips for better sleep:
• Create a Relaxing Routine: Do something calming before bed, like reading a book or taking a warm bath.
• Turn Off Screens: Try to avoid using your phone, computer, or TV at least an hour before bed.
• Set a Schedule: Go to bed and wake up at the same time every day, even on weekends.
• Make Your Bedroom Comfortable: Keep your room cool, dark, and quiet.
Remember, good sleep helps you recover and get stronger. Prioritize your rest to see the best results in the gym!
6) Set New Goals
Hit a refresh on your goals. Consider changing your focus for the next 4 to 6 weeks.
For example, if you have been losing weight, consider making your goals more performance-based for the next few weeks, like getting stronger, having better cardio, or performing better exercises (like pull-ups).
7) Seek professional help
A good coach will be able to identify areas for improvement in your training and habits, ensuring you keep moving forward and stay motivated. Make sure that you are finding a coach that understands and aligns with your long term goals and that can help you with Fitness, Nutrition and keep you Accountable.
8) Stay Positive and Persistent
Remember, plateaus are a natural part of any fitness journey. Stay positive, be persistent, and celebrate the small victories along the way. With a few tweaks and a determined mindset, you’ll be back on track in no time!
