If you haven’t been able to get the kind of outcomes that you want even while pushing through daily workouts at the gym, then you are not alone. Overtraining is one of the most common signs that you need to switch some- thing in your workout schedule, although this may be frustrating.
There is no better time to make changes than at the beginning of a new year! Here are some tips to help you break through the stagnation, get back on the right track, and achieve the desired results.
What Is a Fitness Plateau?
A fitness plateau is a state in which the body learns a particular exercise schedule, inhibiting the ability to enhance strength, endurance, and even weight loss.
- The first is doing the same workouts
- Lack of sufficient
- Not having the proper diet for your current level of
Identifying and tackling these factors can turn these plateaus into something positive for you.
Shake Up Your Routine
Why It Works: To grow muscles, one needs to change their exercises. If they have been doing the same exercises, then it may be worth diversifying.
Add Variety: Workouts should no longer be limited to the use of machines but should also include free weights, joining a group class through group active, group power, or Zumba, or doing bodyweight exercises.
Use Periodization: Divide your training into phases, with the major objectives being strength, endurance, and hypertrophy, which is the growth in muscle mass.
Increase Intensity Gradually
Why It Works: It overworks your muscles and makes them move more than they are used to. This principle is called progressive overload, which is the reason for stagnation, the main factor that can be overcome.
Strength Training: Increase weights by 5-10% or add one more set of reps.
Cardio Tweaks: Include some interval sprinting or reduce the time spent resting during workouts.
Pro Tip: It is recommended that you record your workouts in apps or a journal to assess your progress and ensure consistency.
Learn How To Prioritize Recovery As A Pro
Why It Works: It’s not a bonus; it’s a must. Overtraining can lead to a standstill and may cause injury.
Stretch It Out: Flexibility can be enhanced through stretching that entails holding the stretched muscle or tis- sues in a fixed position for some time after a workout.
Foam Rolling: It helps to relieve muscle tension and increase blood flow through foam rolling – do for 5-10 minutes.
Restorative Practices or visit our Recovery Centre: You should also consider other ways, like yoga or mobil- ity sessions, to support your training schedule.
Trevor Linden Fitness has a recovery centre if you need some downtime.
Learn How to Fuel Your Progress: Nutrition for Performance
Why It Works: It is not just what you do with it but also what you give it—the body.
Adjust Macronutrients: Check if you take enough proteins for tissue construction and carbohydrates for energy.
Hydration Matters: Make sure that you are well hydrated, especially if your training involves high-intensity intervals. Drink water.
Seek Expert Advice: A nutritionist or a personal trainer can help create a proper meal plan.
Reset Your Mindset with New Goals
Why It Works: Most often, you feel lost when you are on a plateau, but that is because it is a good time to rewrite your goals.
Set SMART Goals: Focus on specific, measurable, achievable, relevant, and time-bound objectives.
Celebrate Small Wins: Every gain is a step in the right direction, no matter how big or small.
Stay Connected: It is, therefore, important to have people who can support you at the gym or a personal trainer to encourage you.
If you find yourself on a fitness plateau, it is not the end of the road; it is time to upgrade. The above ideas help to change the routine, promote recovery, provide the body with the right food, and set new targets to help individuals get back into the routine of improving their performance.
So, when you are ready to break through that plateau, come to Trevor Linden Fitness and see what we can offer in our one-on-one personal training, group fitness programs, and recovery area to help you achieve your fitness goals.
Remember: It doesn’t mean you can’t make progress; it is just not linear, and it can be done with consistency and willingness!
