Overcoming the plateau stage in fitness
HITTING a plateau in fitness — whether in strength, endurance, or weight loss — is frustrating but normal.
“A plateau in fitness or weight loss is when progress slows down or stops despite continuing your routine,” explained fitness director Amfroy Lyn. “This can happen in strength training, endurance, weight loss, or muscle gain and is often due to the body adapting to a repeated stimulus.”
He said common causes of a plateau include doing the same exercises, weights, or cardio routine for too long without increasing difficulty, causing lack of progression. A person can also see inadequate recovery after overtraining or not getting enough rest and sleep, which can stall progress.
Here are some strategies he suggests to break through the plateau stage and keep progressing:
Adjust your workout routine
Increase intensity: Try progressive overload by adding more weight, reps, or sets.
Switch up exercises: If you’ve been doing the same routine for weeks, change movements, tempo, or training style (eg, switch from machines to free weights).
Incorporate HIIT: High-Intensity Interval Training (HIIT) can boost metabolism and improve endurance.
Try new training methods: Supersets, drop sets, eccentric training, or tempo changes can challenge your muscles differently.
Prioritize recovery and sleep
Rest days matter: Overtraining can lead to burnout and plateaus. Ensure you’re taking one to two rest days per week.
Quality sleep: Aim for seven to nine hours of sleep to optimise muscle repair and hormone balance.
Active recovery: Light activities like yoga, stretching, or walking can improve circulation and reduce stiffness.
Reassess your nutrition
Increase protein intake: Supports muscle repair and growth.
Monitor calories: If weight loss has stalled, you may need to adjust your calorie intake (either increase or decrease).
Focus on whole foods: Processed foods can hinder progress. Stick to lean proteins, complex carbs, and healthy fats.
Stay hydrated: Dehydration can slow performance and fat loss.
Track progress and set new goals
Use a Workout Log: Track reps, weights, and rest times to ensure progression.
Reevaluate Goals: Sometimes, progress is happening in ways you don’t notice (e.g., increased endurance, better form).
Measure Non-Scale Victories: Strength gains, energy levels, and how clothes fit are also indicators of progress.
Change your cardio routine
Try different cardio: If you’ve been doing steady-state cardio, mix in sprints or incline walking.
Increase or decrease duration: Sometimes, too much cardio can lead to muscle loss. Experiment with timing and type.
Improve mind-muscle connection
Slow down your reps: Focus on controlled movements rather than rushing through sets.
Visualisation: Mentally focusing on the muscle you’re working can improve activation.
Consider a ‘deload’ week
Reduce volume or intensity: A week of lighter training allows the body to recover and come back stronger.
Stay mentally engaged
Train with a partner: Adds accountability and motivation.
Try a new sport or activity: Boxing, rock climbing, or swimming can reignite excitement for fitness.
