How To Break Through A Fitness Plateau

August 10, 2015

Have you ever hit a fitness plateau?  A plateau occurs when progress has been stalled even when you are doing all of the “right” things. Whether we like it or not, we are all likely to hit a plateau at some point or another. But don’t get discouraged! There are several ways to kick stagnation and continue toward your goals.


Here are a few valuable tips to help get you out of your fitness plateau:


Tip #1: Change your style of training. If you have been training for strength, move into higher reps for a while. If you haven’t done cardio, try adding in circuit training or active rests to your lifting schedule. It’s easy to get comfortable with a certain style of training and it can be hard to force yourself to do something you may not like as much, but if you really want to find change it is often necessary. Everyone is different, so listen to your body and do what works for you.


Tip #2: Manipulate cardio. There are so many ways to get your cardio in, even if you don’t like it. If you’re someone that has been performing 30 minutes of steady state cardio for the last 6 months it is probably time to switch it up. High Intensity Interval Training (HIIT) is great for fat burning, and never gets boring. You can also try circuit training, high intensity yoga, tabatas, hiking, swimming, biking, etc. This list is endless; just do some research!


Tip #3: Pay closer attention to nutrition. If you’ve just been coasting through your nutrition and eating ‘mostly’ healthy, try cracking down on yourself a bit. Try to incorporate more whole foods to keep your energy levels up. If you’ve been a bit more relaxed with processed foods, condiments etc. cut those out for a while and see if you can tell a difference in your mind, body, and mood.


Tip #4: Make sure you haven’t been overtraining and take time to rest! Sometimes when people hit plateaus it’s because their bodies have had too much for too long. If you’ve been training heavy and hard for 12+ weeks it may be time to take a break. Taking 5-7 days away from the gym can really make a big difference mentally and physically, and don’t worry; you won’t regress in just 5-7 days.


Tip #5: Set a personal record every day. In order to make your way out of your “plateau”, you need to find a way to make a small win every day. By making a personal win every day you will prove to yourself that you are still progressing. Write down these small wins, whatever they may be for YOU and look back on them periodically to see how much you have progressed.


“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there. You must go beyond them.” -Bruce Lee 


Coach Savannah

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