Imagine. You’ve been grinding it out hard, day in and day out, in an effort to build muscle or lose body fat. At first, the gains came quickly. But after weeks of a steady routine, you’ve finally hit the dreaded fitness plateau.
In this article, we’re addressing why plateaus happen and solutions to workout stagnation.
Why Fitness Progress Stalls
While fitness plateaus are something to be proud of, as it means you’ve been consistent over a long period of time, they can be incredibly frustrating when you’re trying to level up your results.
For example, if you jog for 30 minutes every day, the body adapts and you start burning fewer calories. In short, the more you level up, the more your routine will need to adjust.
The same can be said for those who lift weights. At first, you’ll want to start with a lighter weight, increasing overtime as you gain strength and build muscle mass. This is called “progressive overload.”
Now that you know why your results might be stalling, keep reading for more practical tips when you’re hitting a workout plateau.
Pro Tip: Read our blog on mental strategies for staying consistent with your fitness goals.
Breaking Through Workout Plateaus
Plateaus happen to experienced workout aficionados and beginner fitness enthusiasts alike. Whatever your fitness goals, incorporating just one of these steps could be the answer to crushing that PR slump.
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Go Longer: If you’ve grown accustomed to 5–10-minute walks, try walking for 20-30 minutes. This applies to any cardio or distance workout like biking, jogging, or rowing. Just adding a few extra minutes can seriously increase your calorie burn.
Pro Tip: Keep up your strength and stamina with HORSE POWER® X, designed to help you train harder and longer.
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Go Harder: If you don’t have more time to spare, no problem! Maximize the burn by increasing the intensity of your workout. Add resistance, incline, or speed to your cardio machine at the gym.
Pro Tip: Keep your energy up with Power Caps from Ultimate Nutrition, enriched with natural energy sources from Yerba mate and green tea.
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Go Heavier or Lighter: We mentioned progressive overload above, but there are several ways to switch up your weight training routine. Try heavier weights with fewer repetitions or lighter weights with more repetitions. Either way is fine, the point is to do something different!
Pro Tip: Fuel your body with the right supplements post workout.
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Set a New Goal: Sometimes all you need is to revamp your “why.” Instead of chasing results only, build up to a new accomplishment like running a 5k or rock climbing. The point here is to challenge your body by trying something new (and fun!) by setting a new achievement outside of your normal workout routine.
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Take a Break: This doesn’t mean to get sedentary, but we know overthinking or working at something over and over can sometimes be counterproductive. If your thing is strength training, maybe take a dance class or try the cycle. Whatever you choose, give yourself a mental break while staying active.
Pro Tip: Elevate your self-care routine with our superior Super Vitamin B Complex.
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Don’t Neglect Rest Days: While your fitness routine is important, it’s just as important to give yourself time to recover. For example, if your goal is muscle growth, muscles need adequate rest in order to rebuild themselves and get stronger. Keep in mind that larger muscle groups may need more time to recover.
The same can be said of cardio, as doing too much every single day will not only lead to burnout, but you also won’t have enough energy to challenge yourself. The goal is to listen to your body and give yourself the rest you need to keep momentum going and avoid injury.
Pro Tip: Read our blog on how to handle active recovery days.
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Change it Up: Sometimes all you need is a change of scenery in order to achieve the mental boost that will help you push through. Instead of walking or jogging on a treadmill, take your exercise outside or workout with a friend. A slight environmental change can work wonders for your motivation.
Ready to Push Past Plateaus?
Whether your goal is gaining weight or losing weight, fitness plateaus affect everyone, so you’re not alone. In fact, plateaus mean you’re on the right track as you’ve been keeping your workouts consistent.
Sometimes all you need to get past a plateau is a change of scenery, a different workout, or a little more rest time.
So instead of overtraining (which can lead to exhaustion and injury), take a day off, splash around in the pool, or go for a short, low incline walk. Small changes overtime can make the biggest difference when it comes to achieving your goal.
The important thing to remember is that you’re doing great. Keep going and the changes will follow.
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The information provided in our articles are meant for informational and educational purposes exclusively and should not be considered as medical advice. It is essential to consult a healthcare professional before starting a new nutritional product and/or making significant changes to your diet and/or starting a new exercise regime. These products are not intended to diagnose, treat, cure, and/or prevent disease.
