Overcoming A Fitness Plateau


Photo by: Hannah Mae Photography

At some point in your fitness journey, you will most likely hit a plateau. Sometimes it's inevitable, but if you feel it creeping up on you, switch it up with one of these options.

TRY SOMETHING NEW

If you get to the point of exhausting allllll the options, give a new form of exercise a whirl. Some of us get so stuck in our comfort zone of going through the same routine everyday that our results begin to diminish. We often overlook the array of exercise options such as weightlifting, kick-boxing, Crossfit, calisthenics, yoga, powerlifting, pilates... Seriously, I could go on for hours. Fitness and being "healthy" isn't a one-size-fits-all deal. Find what works for you and continues to bring you enjoyment. Go ahead and try something new to spice up your fitness journey!

INCREASE THE WEIGHT

Often times we get so stuck on a specific number that we end up talking ourselves out of increasing the weight on our lifts. How are you going to get stronger if you don't veer away from those 10 lb dumbbells? Hitting the same muscles with the same amount of weight  and same repetition week and week is not going to encourage growth. Always challenge and push yourself, ESPECIALLY if you've hit a plateau.

DECREASE THE REST TIME & INCREASE THE INTENSITY

Once we get into a routine, sometimes we tend to dilly dally between sets, browse through our phones, socialize with a fellow gym-goer, etc. These aren't necessarily bad things, but if you aren't seeing the progress you're striving for, start timing your rest periods so you can be consistent and get the most out of your session.

INCREASE THE VOLUME

What does this mean exactly? Increasing the number of reps, sets, and weight. For example, the volume of 3 sets of 10 reps at 100 lbs = 3,000. If you aren't seeing the results you seek, especially for those of you who are interested in building and strengthening muscles, increase the volume of your workouts. Now, this is likely going to lengthen the times of your sessions, so plan accordingly. 

SWITCH UP YOUR WORKOUT SPLIT

Have you been doing a split of chest & tris, back & bis, legs & shoulders, and abs & cardio for three years straight? Maybe it's time for a new workout split. If you have a certain muscle group you'd like to build, train that area two or three times a week rather than once. Make your goals happen and switch it up!

Feel free to reach out if you're looking for some new ideas to get you motivated and achieving your goals!

XOXO

- Katharine

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