When To Change Things Up With Your Fitness

Pay Attention. When Progress Stops, You Might Need A Second Set Of Eyes To Help You Past A Plateau.

Good Morning!

And Happy Fourth of July to all those celebrating.

Everyone has their routine with training.

Some people prefer group fitness, others prefer pilates, and some can go to the gym alone with headphones and a bottle of water.

Maintaining a consistent workout regimen can feel incredibly rewarding.

But we all get to a point where it feels like progress stops happening. Fitness isn't supposed to be as easy as just doing the same thing every day. There's no dopamine rush in the monotony of doing the same thing you did days, weeks, or months before.

While it's true that repetition of certain aspects of exercise will build skill, muscle, and habit, it's also true that everyone will inevitably hit a plateau in their training.

When To Change Things Up With Your Fitness 

Hitting a plateau is frustrating. It's also a sign that you're doing something right.

A plateau is essentially your body saying, "I'm too strong/durable for this -- I need something more."

It can be challenging to tell when progress stops happening. If you don't measure progress with the amount of weight you're lifting and use the image you see in the mirror, for example, it can be hard to see small physical changes (and the time when those changes slow).

Others may see the scale stop moving in the direction that they want or consistently fail/lose their strength at a particular weight that gets too challenging.

These are signs.

The weight may need to be modified. The duration of your workout might need to be extended.

Your fitness style- fast, slow, whatever- may need tweaking.

If you feel things have stagnated and you don't know how to kick things up a notch, here are five strategies I recommend.

1. Reassess Your Training Program

A novice exerciser might encounter a plateau because their body has adapted to the current training regimen. Look closely at what you're doing and see if you've been doing the same exercises, sets, and reps for over six weeks.

If you've exceeded that period, it's time to shake things up! Incorporate new exercises, modify repetition ranges, increase weights, or change the overall structure of your workouts. This variation will challenge your muscles in new ways and stimulate further progress.

2. Pay Attention to Progressive Overload

Progressive overload is the critical principle for continuous gains.

It means gradually increasing the demands placed on your body over time. If you've been using the same weights for 4-6 weeks, it's time to up the intensity.

Add more weight to your lifts, more time to your cardio, increase the number of sets or repetitions, or decrease rest times between sets. By consistently challenging your muscles, you'll force them to adapt and grow.

3. Take A Look At Recovery and Nutrition

Tons of exercisers often underestimate the importance of proper recovery and nutrition. I’d venture to say almost 75% of people aspiring to be fit don’t put enough emphasis on sleep and good old quality time with family.

You must ensure you're getting enough quality sleep to support muscle repair and growth. Pay attention to your nutrient intake, focusing on adequate protein to support muscle growth.

Consistency in recovery and nutrition will help you break through plateaus and progress considerably.

4. Seek Guidance and Accountability

Sometimes, having a knowledgeable coach or training partner in your corner can make all the difference.

They can provide fresh insights, help you fine-tune your technique, and motivate you through challenging times.

Don't hesitate to seek guidance from someone experienced in your chosen discipline or consider joining a supportive fitness community.