How to Break Through a Workout Plateau

Hitting that dreaded wall is the ultimate demotivator. You stop seeing results/improvements for a few weeks which leads to feeling as if your workouts are a waste and they become a chore that you end up hating which leads to quitting. We're here to tell you... Don't let that happen! You might not be able to avoid training plateaus altogether, but there are ways to break through them! Knowing the right actions to take when plateaus happen will help you reach your next level of body composition and strength. 

In this article we'll dive into everything about workout plateaus and how to deal with them so you can continue making progress

What Causes Plateaus

The most common reason you might have hit a wall is because your body has adapted to your exercise routine. Think of progressive overload - a common weightlifting tool used by those strength training. Progressive overload is the key to muscle growth. It works by using heavier weights or increasing the workout volume, this forces your muscles to work harder over time. If you're not practicing progressive overload or pushing your body to work a little harder each time, then the progress is going to slow down or stop completely.

On the other hand, overtraining can also lead to a plateau. Not getting adequate rest will always lead to frustrations and eventually a plateau. Many beginners and even intermediate lifters feel guilty for taking a full rest day, but it's necessary in order for your muscles to recover and grow.

There could be other factors as well, like bad nutrition, stress, and more. 

WAYS TO BREAK THROUGH ANY PLATEAU

If you've hit a complete wall, then the best way to break through it is by identifying what is causing it. Are you training hard enough? Or are you just doing the same routine week after week? How's your nutrition? Are you getting enough sleep and rest days? These are all questions you need to ask yourself...

Once you know the cause then you know exactly which of these tips you need to follow. But if you still don't know what's causing it, try a few of these tips and see if you notice any changes. 

Increase training intensity

The body adjusting to a workout routine is one of the main causes of plateaus. Many people think that increasing the weight is the only way to accomplish this, but it's not!

Here are a few ways to increase the intensity of your workout:

• Switch up the equipment: If you've been training with only barbells, take a break and switch to dumbbells, incorporate the cable machine, etc. You're still doing the same exercises, but the equipment you use makes a difference in the intensity.
• Adjust your rep and sets: If you normally do three sets of 10-12 reps then change it up! Increase it to four sets of 10-12 reps, even doing an extra set with a lighter weight will make a small difference and help you continue to progress. 
• Slow down your reps: If you're not ready to increase weight, change up your pace instead! Time under tension involves moving slower throughout the exercise and then pausing at the bottom or top of the movement to increase the time a muscle is under strain. 

Add variety to your fitness routine 

If your workout routine has been the same for over a month then try something new. Incorporate new types of workouts into your routine. If your main focus is on weight lifting try to incorporate a cardio-focused day once a week. Try a HIIT workout, running, cycling - whatever you enjoy the most! It can be incorporated into your routine as an 'active rest day'. So on the days you're not lifting, do some cardio. If your main focus is on cardio, take a step back and implement resistance training in your routine. Hitting the weights actually benefits your weight loss efforts because as muscle mass increases, so does your metabolic rate. And a boost in your resting metabolic rate will help you burn calories even after you're working – a huge win-win!

Another way to change things up is by taking a break from exercises you've been constantly doing. Try new, more challenging variations or exercises that target the same muscle groups. Look for inspiration online for new exercises! For example, often people correlate building the glutes with squats so they focus on that one exercise. But that's not the only exercise that helps build glutes, there are more difficult variations and different exercises that can build them and other muscle groups as well, like, deadlifts (there are so many variations), Bulgarian split squats, goblet squats, etc.

Adjust your diet

You can't outrun (or outlift) a bad diet! 

Food is what fuels our bodies, but it's important to fuel yourself with the right foods. A healthy well-balanced diet that provides your body with all the proper nutrients and vitamins is key for muscle growth and sustainable energy. Every workout routine needs a healthy eating meal plan that is based on what your goals are - weight loss, building muscle, and maintaining. So if you're not already tracking your macronutrients, then do that first!!! Use a macro calculator to figure out exactly how much you need to eat for your goals.

Make sure to recalculate your macros as you make progress. After losing a decent amount of weight, there's a lot less of you so your body burns significantly fewer calories each day. Make it a habit to recalculate your macros every few weeks to see if you need to adjust the calorie intake. Neglecting to do so can lead you to unknowingly overeat which can lead to weight gain.

So, if you're having trouble making progress, think about your nutrition and the changes you need to make in order to make the progress you want.

Focus on things outside of the gym and kitchen

Your workout plateau might not even have to do with your workout or meal plan... It might have to do with outside factors, like not getting good sleep. Not getting enough sleep and high-stress levels can have a huge impact on your results. Your body works hard to recover during the deep sleep phase. This means that if you're not sleeping enough or if your sleep is constantly interrupted then chances are your body is not getting the time it needs to recover. Good sleep regulates your hormone levels, including cortisol (the stress hormone) and ghrelin (helps control appetite), cleans out waste from your cells, and helps your body effectively respond to insulin so that your cells can easily use glucose for energy. 

Besides sleep, take a look at your current stress levels. High cortisol levels are unavoidable, but having them constantly high can lead to many unpleasant effects, including fatigue, irritability, and insulin resistance. The worst part is, it can even slow down your metabolism, increase your cravings, and increase your risk of gaining abdominal fat. So, if you're feeling more stressed than usual try to reduce your stress levels.

Plan for a recovery week (or few days)

If none of the above tips do the trick then it might be a case of overtraining... And the solution to that is rest. Taking a break will help ensure proper recovery and muscle repair, give your joints a break, and it'll have you feeling refreshed and motivated to start working out again!

Determine whether you'll do a day or two or even a week – it depends on what your body feels. Also, you don't have to completely stop all physical activity. You can take a deload week or incorporate low-impact activities like walking, yoga, etc.

Plus, you don't have to completely stop all physical activity. Take a rest week, but incorporate low-impact movements like walking, yoga, etc.

Breakthrough Your Wall

Plateaus are going to happen so don't be hard on yourself. Just remember, you're going to have great training days followed by bad ones. On the good days make an effort to push yourself a little harder, or try something new. On bad days, scale it back and focus more on technique or even take a rest day to help you recenter yourself so the next day you're more focused and ready to crush it. Keep adapting and updating your fitness plan while making sure you're eating enough of the right foods, getting enough sleep, and managing your stress levels.

Hopefully, this information helps you identify what the cause is so you know exactly what changes you need to make to bust through your plateau and continue crushing it.

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