We can all agree that the worst part of making progress is when it slows down.
Whether we’re trying to lose five pounds, increase the weight we can lift, or run a mile a bit faster, workout plateaus are a real bummer.
There’s good news, though!
Your gym plateau won’t last forever. Staying consistent and following our tips will help you cross your plateau so you can get back to making progress.
Keep reading to learn more about why gym plateaus happen, why you shouldn’t stress when you hit one, and what to do when you hit a plateau!
Why Is My Fitness Plateauing?
Hitting a plateau is your body’s way of telling you it’s time to make a change.
Here are a few of the most common reasons you might experience a plateau:
You are overworking your muscles
Overtraining makes your muscles struggle to repair themselves, which decreases their growth and limits your gains.
Weightlifting plateaus can be a sign your body is pushing pause on your progress because you aren’t incorporating enough rest in your routine.
You aren’t pushing yourself enough
Underworking your muscles is another way to stunt your progress in the gym.
If you haven’t upped your weight in a while or your daily run seems too easy, that’s a sign to level up your workouts.
You need a better diet
A proper diet is essential to making steady progress on your fitness journey.
If your calorie intake, macronutrient ratios, or hydration levels don’t suit your goals, you’ll hit a plateau because your body doesn’t have the fuel it needs.
How Long Do Gym Plateaus Last?
Your plateau will vary depending on how well your adjustments work.
For example, if you notice that your diet is too restrictive and add more calories into the mix, you might push through the plateau quickly once your body has the proper energy.
Every workout plateau is unique to what your body needs.
It may take some trial and error to figure out what’s holding you back, so your plateau could last weeks (or months in some cases).
Even when you’re in the middle of a plateau, it’s crucial that you only change one or two things at a time so you can dial in on what you need to push forward on your fitness journey.
5 Tips for Overcoming a Gym Plateau
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Incorporate periods of active rest
Rest is crucial for seeing progress on your fitness journey, but you don’t want to be completely inactive on the days you don’t hit the gym.
We recommend incorporating active rest training that keeps you burning calories on your off days but allows your muscles to recover after intense exercise.
Daily walks, bike rides, or yoga sessions between your gym days may help you overcome a plateau by allowing your body to relax while still staying active.
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Add more intensity to your workouts
It’s easy to plateau if you haven’t added extra weight to your strength training routine or tacked on a couple more reps to your bodyweight exercises.
To overcome a weightlifting plateau, you need to implement progressive overload.
What this means is that you should gradually increase your intensity over time. These adjustments could be stepping up your weight limit each week or pushing yourself to run that extra quarter mile.
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Mix your workout routine up a bit
Sometimes, our progress slows in the gym simply because we’re bored with our routine.
Trying something different is a simple solution when you hit a boredom-induced plateau.
For example, if you struggle to stay motivated with separate weightlifting and cardio sessions, mix in high-intensity interval training to bundle your strength training with cardio.
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Eat for the results you want
Your body needs proper nutrition for consistent progression in the gym, and that nutrition doesn’t look the same for everyone.
If your goal is to lose weight and you aren’t maintaining a proper calorie deficit, you won’t see the progress you want.
Diets are complex — that’s why we offer nutrition counseling at Fit Body Boot Campa — but an easy rule to remember is that eating fewer calories than you burn will help you lose weight.
Sometimes, that means doing a better job at tracking your food intake and avoiding unnecessary calories.
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Get better sleep
Sleep is the cornerstone of better health.
When you are well rested, you’ll have higher energy levels, better muscle recovery, a better mood, and more motivation to progress in the gym.
If you’ve noticed poor sleep lately, focus on getting at least 8 hours of sleep a night and see if it helps you over your plateau.
Make Consistent Progress at Fit Body Boot Camp
At Fit Body Boot Camp, we’re here to help you get the most out of your fitness journey.
From our 30-minute high-intensity exercises to personalized fitness training to outstanding nutrition coaching, we offer everything you need to overcome gym plateaus and make consistent progress.
Visit your local FBBC to learn how we can help you improve your fitness today!
