Hitting a workout plateau is frustrating, but it’s a natural part of any fitness journey. When your body gets too used to your routine, progress can slow or stall. The good news? You can break through! Here’s how to shake things up and get back on track.
1. Change Your Routine
Doing the same workout over and over can cause your body to adapt, making it harder to see results. Mix things up by trying new exercises, adding variety, or adjusting your workout structure.
Switch up exercises: Try new moves that target the same muscles in different ways.
Adjust sets/reps: Change the number of sets, reps, or rest times to challenge your muscles differently.
2. Increase Intensity or Volume
If you’ve been lifting the same weight or running the same distance for a while, it might be time to push a bit harder. Increase the intensity or volume of your workouts to reignite progress.
Lift heavier: Gradually increase the weight you’re lifting.
Add intervals: Incorporate high-intensity intervals into your cardio routine to challenge your endurance.
3. Focus on Progressive Overload
Progressive overload—gradually increasing the demand on your muscles—is key to building strength and breaking through plateaus.
Ensure you’re consistently increasing weight, reps, or resistance in your workouts.
Track your progress: Keep a log of your workouts to ensure you’re steadily increasing your load over time.
4. Prioritise Recovery
Sometimes, a plateau happens because your body is overworked and under-recovered. Make sure you’re getting enough rest and recovery time to allow your muscles to grow and rebuild.
Sleep: Aim for 7-9 hours of quality sleep per night.
Rest days: Incorporate rest or active recovery days to avoid burnout.
5. Reassess Your Diet
Your body needs fuel to keep making progress. If you’ve hit a plateau, consider adjusting your diet to better support your fitness goals.
Increase protein intake: Protein is essential for muscle repair and growth.
Track calories: Ensure you’re consuming enough calories to support muscle growth or fat loss.
6. Set New Goals
Sometimes, hitting a plateau is a sign that you’ve outgrown your current goals. Set new, challenging goals to reignite your motivation and push your limits.
Try a new fitness challenge: Sign up for a race, join a lifting competition, or set a new personal best to aim for.
Wrapping it up!
Workout plateaus are part of the process but with the right adjustments, you can break through and keep progressing! Change up your routine, push yourself harder, and make sure your recovery and nutrition are on point. If you need help or guidance, we’re here to help you overcome any plateau with expert coaching and personalised workout plans. Ready to break through? Find your nearest GoFit to learn more about our flexible memberships and personal training plans.
