Breaking Through Plateaus

Hitting a plateau in your fitness journey is crazy frustrating and a lot of times its disheartening. You’re putting in the effort, showing up for your workouts, and sticking to your plan, finding your limits pushing hard to overcome them, yet progress seems to stall. Whether your goal is weight loss, muscle gain, or improved endurance, plateaus are unfortunately a natural part of the process. The good news? With some thoughtful adjustments, you can push past these barriers and get your progress back on track. Here’s why plateaus happen and how to overcome them.

Why Do Plateaus Happen?

Plateaus occur for several reasons which are often tied to the body’s incredible ability to adapt:

Adaptation to Routine: Over time, your body becomes more efficient at performing the same exercises. Our bodies naturally look for ways to ensure we survive with the lowest effort possible. You're climbing mountains, okay your body will get you just far enough that you don't die climbing this mountain. Want to climb a higher one? Well then you'll need to train more. Stop climing for a month? You're body will seize that opportunity to lower your calorie and nutrition requirements, usually by getting rid of all that unnecessary muscle.

While efficiency is great for survival, it can sometimes be the worst enemy of progress where fitness is concerned, as it reduces the challenge your body experiences.

Overtraining: The flip side is that if you're trying to push TOO hard and not allowing your body enough time to recover, your progress can stall due to fatigue and potential injury. It can be a tricky balance, but the general rule is wait about 48 hours at least before training the same muscle group for high intensity.

Nutritional Gaps: Insufficient or unbalanced nutrition can deprive your body of the energy and nutrients it needs to grow and adapt. Think of it this way, you hire contractors to build a mansion but you only give them enough materials to make a tiny house. If you push your body for fitness sake but you don't give it enough nutrients and macros to build upon your foundation then you're going to be sorely disappointed with the results.

Mental Burnout: Sticking to the same routine can become monotonous, and sometimes that means that motivation takes a hit. If you're not motivated to push yourself hard enough make your body worry just a little and thereby decide it needs to adapt, then that adaptation is not likely to happen.

Tricks to Break Through Plateaus

Enough talk about why they happen, lets check out what we can do to fix the problem and keep making progress:

1. Switch Up Your Routine

Try New Exercises: If you’ve been doing the same workout for months, it’s time to mix things up. For instance, replace running with cycling or swap your barbell bench press for dumbbell presses. In fact, you don't have to switch out one exercise for another if you don't want to. Just add in something new or alternate the order of exercise. Sometimes this will strengthen weak areas that normally don't get hit as hard at the end of a workout. Sometimes its just that simple.

Change Training Variables: Adjust the number of sets, reps, or rest periods. For example, if you’ve been doing 3 sets of 10 reps, try 4 sets of 8 with heavier weights. Or one of my favorites is to take one day for a centurion set on a compound exercise like Bench Press or Squats. Then follow it up with some secondary exercises.

2. Incorporate Progressive Overload

If you aren't already doing this or maybe you're not familiar with the concept, just gradually increase the intensity of your workouts by adding weight, increasing resistance, or performing more challenging variations of exercises. One thing I like to do is track total volume of lb lifted during my workouts and try to push beyond that the next. But don't push for weight or volume to the extent that you sacrifice form.

3. Focus on Recovery

Prioritize rest days, sleep, and activities like stretching, yoga, or foam rolling to allow your body to recover fully and reduce the risk of overtraining. I know its tempting to live in the gym, but rest is crucial. Push hard, but rest hard too.

4. Evaluate Your Nutrition

Make sure you’re consuming enough protein to support muscle repair and carbohydrates to fuel workouts. Don’t forget healthy fats for overall energy and recovery. Carbs and fat are not the enemy, just keep a good balanced diet. The rule of thumb for building muscle is 1-2 grams of protein per pound of bodyweight per day. Another overall strategy for me is to get my calories in at 30-35% protein 40-45% Carbs and the rest healthy fats. Play with the numbers as you like but I'd try to keep fats under 25%.

There are a lot of good apps to track your macros with, I like using fitbit's app but use what works best for you.

5. Set New Goals

Sometimes a plateau happens because your current goal no longer excites you. Set a new target, like running a 5K, hitting a new PR, or mastering a new yoga pose, maybe just becoming the most swoll guy or girl at the gym. Just find something to reignite your passion and get that hunger back.

6. Keep Track

Keep a fitness journal to track your progress (I use an app for that too), including weights lifted, distances run, or other performance metrics. Identifying trends can help you pinpoint areas for improvement. It can also help keep you motivated. Look back at what you did last week and compete with that version of you. That guy sucks, you can take him.

7. Get a Trainer or Coach

Try working with a personal trainer or coach who can provide fresh perspectives, tailored programs, and expert advice to help you overcome your plateau. They've likely seen a lot of people in your shoes (I don't know why you keep leaving them around the gym) and they've seen what works. Give it a shot, it could be a game changer.

My Final Thoughts

Breaking through a plateau isn’t just about physical adjustments—your mindset matters too. Don't forget to celebrate small wins, practice patience, and remind yourself that progress is not always linear. Surround yourself with supportive people and stay focused on the bigger picture of your fitness journey. Remember, any victory is important. One step at a time can lead to miles before you know it.

Plateaus are a sign that your body has adapted to its current challenges, which is a testament to your progress so far. By implementing these strategies and staying consistent, you can push through and achieve new levels of fitness. Take it slow, don't get discouraged if your success isn't overnight. Remember, every step forward—no matter how small—brings you closer to your goals.