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Feeling Stuck? You are Probably Experiencing This

Uncategorized May 21, 2023

When you are feeling stuck, this is a phenomenon called hitting a plateau.  When this is experienced, fitness plateaus can be frustrating, demotivating, and even make you question your progress. Plateaus are common in fitness journeys, but they don't have to derail your goals.  In fact, when you see the graphic above, you see that it's essential part of making progress.  But when you see what happens to a quick fixes, or falling off the wagon completely, you'll understand how plateaus are actually helping you avoid the trap of an inconsistent routine or waiting for the perfect time to start. 

I wanted to share effective strategies for overcoming plateaus and reigniting your progress. By understanding the reasons behind plateaus and implementing these strategies, you'll be on your way to breaking through and reaching new heights in your fitness journey.

There are 3 ways people hit plateaus.   Check out the graphic on this page.

  • The first is that your body, as it progresses, naturally achieves what it is capable of at that point in time. (Green line)

The other two ways are not because of activity but because of our mindset or limitations.

  • Discontinued or reduced exercise by accepting the reduced energy, aches and pains, stress, or weight gain are part of aging (orange)
  • Saying “I’ll start tomorrow”, “I’ll wait until the pain goes away”, or “I’ll wait to start once I’ve gotten to a certain weight” or “I’m too busy” or “It’s not the right time” before starting an exercise (red line)

The last two won’t be discussed, but for these, it’s important to recognize your body, and your mind, in our fallen nature, will always want you to do less. That’s the huge reason why utilizing guidance, accountability, and focusing on time-efficient & effective exercise to workout smarter, not harder are critically important to achieving a consistent routine that becomes a lifestyle, not a quick fix.

Progression is key:

Plateaus will occur when your body reaches what it is capable of at that point in time. Your body actually MUST get to plateaus to progress when it is following a properly designed program, and plateaus should be looked at as a positive. Plateaus are a natural outcome of what you are doing to stimulate the body. It means your body is progressing, and what used to be hard, now becomes easy. Plateaus mean you are reaching your potential and ready to do more.

Set Specific and Measurable Goals:

Reassess your fitness goals and make them more specific and measurable. Having clear objectives will help you track your progress and stay motivated. Break down your larger goals into smaller milestones and celebrate each achievement along the way. This approach allows you to monitor your progress more effectively and make adjustments as needed. Avoid the temptation to think you can “conquer the world”. Focus on what you can achieve at that time. It can be as simple as increasing plank time by 25%,


One of the keys to overcoming plateaus is introducing new exercises and modalities. Aligning these to the time of year, goals, and deploying a number of strategies to increase strength, muscular endurance, hypertrophy, and more.   Your facility should have a way to include a regular periodization schedule to update your program systematically, so it is effective and updated as both seasons and life changes.  

Avoid Randomness because randomness is… just that: Randomness

It is a fallacy to say one should always mix up the routine if you are to truly make progress. Although some variety may benefit, if it is not a structured program, it’s kind of playing the game of Frogger, where the little frog tries to get to the other side unscathed and not run over. You’ll be nowhere close to your potential and plateau and you risk injury. Build a consistent bridge towards higher ground instead.

Optimize Nutrition and Recovery:

Your nutrition and recovery play a vital role in breaking through plateaus. Ensure you're consuming a well-balanced diet that supports your fitness goals and provides adequate energy and nutrients. Prioritize nutrient-dense foods, stay hydrated, and consider consulting a registered dietitian for personalized guidance. Additionally, prioritize quality sleep, manage stress, and incorporate active recovery techniques like stretching and foam rolling to aid in your body's repair and adaptation process.

Seek Professional Guidance:

Seeking professional guidance help you overcome plateaus more effectively. Seek out a place with not only certified personal trainer, but also trained well in the latest of resistance training science. They should be able to have regularly scheduled appointments, and a system in place to regularly check in, assess, and create a customized plan to push past your plateau. They will introduce new exercises, training methodologies, or corrective strategies to address specific weaknesses or imbalances.  And when you have doubts or observations, communicate what you are feeling (or not feeling), to be able to update your program.

Stay Consistent:

Breaking through plateaus requires consistency and mental resilience. Stay motivated by finding a support system. Keep track of your progress, celebrate achievements, and remind yourself of the reasons why you are staying fit and healthy, and give yourself regular positive affirmations for going to the workout.  Your facility should have multiple forms of accountability to help you overcome the stresses of life and build a consistent habit that will help you in the long run.

In conclusion, 

Plateaus are a natural outcome in your fitness journey, and overcoming is a possible with the right strategies and mindset. By incorporating these into your routine and staying consistent, you'll be well-equipped to break through plateaus and achieve new levels of fitness success. Embrace the challenges, stay committed to your goals, and remember that plateaus are your stepping stones on the path to long-term success

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