How to Bust Through a Workout Plateau and Keep Making Progress

Have you ever felt like your workouts are not giving you the results you want anymore? Maybe you’ve hit a plateau, a frustrating phase where your body adapts to your routine and stops improving.

Plateaus can happen to anyone, whether you’re a beginner or a seasoned exerciser. They can make you feel bored, discouraged, and tempted to give up on your fitness goals.

But don’t worry, there’s a way out of this rut. You just need to shake things up and challenge your body in new ways. Here are some proven strategies to break through a workout plateau and keep making progress.

1. Change Your Frequency, Intensity, or Duration

One of the simplest ways to break through a workout plateau is to change one or more of these variables: frequency (how often you work out), intensity (how hard you work out), or duration (how long you work out). For example, if you usually work out three times a week for 30 minutes at a moderate intensity, you could try:

• Increasing your frequency to four or five times a week
• Increasing your intensity by adding more resistance, speed, or incline
• Increasing your duration to 45 or 60 minutes
• Or any combination of these changes

By changing one or more of these variables, you force your body to adapt to a new stimulus and burn more calories. Just make sure you don’t overdo it and risk injury or burnout. Start with small changes and listen to your body.

2. Vary Your Exercises or Workouts

Another way to break through a workout plateau is to vary the type of exercises or workouts you do. For example, if you always do the same cardio machine or the same strength routine, you could try:

• Switching to a different cardio machine or mode (e.g., from treadmill to bike, from running to swimming)
• Changing the order, reps, sets, or rest periods of your strength exercises
• Adding new exercises or movements that target different muscles or planes of motion
• Trying a different workout style or format (e.g., from circuit training to HIIT, from steady-state cardio to intervals)

By varying your exercises or workouts, you prevent your muscles from getting used to the same stimulus and stimulate new muscle growth and development. You also keep your mind engaged and interested in your workouts.

3. Try Something New or Fun

Sometimes, the best way to break through a workout plateau is to try something completely new or fun that sparks your motivation and enthusiasm. For example, if you always work out at home or at the gym, you could try:

• Taking a class or joining a group that offers a different workout style or challenge (e.g., yoga, Pilates, Zumba, kickboxing, boot camp)
• Exploring a new outdoor activity or sport that gets your heart pumping and muscles working (e.g., hiking, biking, skiing, kayaking)
• Signing up for an event or goal that gives you something to train for and look forward to (e.g., a 5K race, a charity walk, a fitness challenge)

By trying something new or fun, you break out of your comfort zone and discover new ways to enjoy exercise. You also meet new people who can support you and inspire you along the way.

A Sample Workout to Break Through a Plateau

Ready to put these strategies into action?

Here’s a sample workout that incorporates all three tips above. It’s designed to challenge your body in new ways and help you bust through any plateau.

You’ll need:

• A timer
• A pair of dumbbells
• A resistance band
• A mat

The workout consists of three parts:

• A warm-up of dynamic stretches and mobility exercises
• A main circuit of six exercises that alternate between cardio and strength
• A cool-down of static stretches and relaxation exercises

Here’s how it works:

• For the warm-up, do each exercise for 30 seconds and repeat the circuit twice.
• For the main circuit, do each exercise for 45 seconds and rest for 15 seconds between exercises. Repeat the circuit three times.
• For the cool-down, do each exercise for 30 seconds and hold each stretch for 15 seconds.

The exercises are:

Warm-Up

1. Jogging in place: Jog in place at an easy pace, lifting your knees and pumping your arms.
2. Arm circles: Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms in one direction, then switch directions.
3. Hip circles: Stand with your feet shoulder-width apart and place your hands on your hips. Rotate your hips in one direction, making big circles, then switch directions.
4. Leg swings: Stand with your feet shoulder-width apart and hold onto a wall or a chair for balance. Swing one leg forward and backward, keeping it straight, then switch legs.
5. Inchworms: Stand with your feet hip-width apart and hinge at your hips to touch the floor with your hands. Walk your hands forward until you’re in a plank position, then walk your feet toward your hands. Repeat.
6. Squat to stand: Stand with your feet wider than shoulder-width apart and toes slightly turned out. Squat down as low as you can and grab your toes with your hands. Lift your chest and straighten your legs, keeping your hands on your toes. Lower back into a squat and repeat.

Main Circuit

1. Jumping jacks: Stand with your feet together and arms by your sides. Jump your feet out to the sides and raise your arms overhead. Jump back to the starting position and repeat.
2. Dumbbell row: Hold a dumbbell in each hand and hinge at your hips to bring your torso parallel to the floor. Keep your back flat and core tight. Pull the dumbbells up to your sides, squeezing your shoulder blades together. Lower the dumbbells and repeat.
3. Skaters: Start in a small squat position and jump to the right, landing on your right foot and crossing your left foot behind you. Swing your left arm across your body and touch the floor with your left hand. Jump to the left, landing on your left foot and crossing your right foot behind you. Swing your right arm across your body and touch the floor with your right hand. Repeat.
4. Dumbbell chest press: Lie on your back on a mat and hold a dumbbell in each hand at chest level. Press the dumbbells up over your chest, extending your arms fully. Lower the dumbbells back to chest level and repeat.
5. Mountain climbers: Start in a plank position with your hands under your shoulders and your body in a straight line. Bring your right knee toward your chest, then switch legs quickly, as if running in place. Keep your core tight and hips level.
6. Resistance band bicep curl: Stand with your feet shoulder-width apart and step on the middle of a resistance band. Hold one end of the band in each hand, palms facing up. Curl the band up toward

Cool-Down

• Child’s pose: Kneel on the mat and sit back on your heels. Lean forward and rest your forehead on the mat. Extend your arms in front of you or by your sides. Relax your shoulders and back.
• Cat-cow stretch: Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Arch your back and look up, then round your back and tuck your chin. Repeat.

Done!

Congratulations, you’ve just completed a challenging workout that will help you break through any plateau and keep making progress. Remember to drink plenty of water, eat a balanced meal, and get enough rest to recover and replenish your body.

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Thank you for reading and happy sweating!