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GR8NESS expert Expert Reviewed
Athletic female showing off back muscles holding two dumbbells
Image by Samo Trebizan / Shutterstock
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4 Ways to Break Through Your Workout Plateau

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Our health and fitness lifestyle’s more of a journey at times than a routine. The slow incremental changes we see happening to our bodies can be the motivation we all look forward to, to keep us going. But what happens when you seem to a plateau? What if you aren’t seeing the forward progress that was so obvious in the past?. How do you overcome these plateaus to push yourself to new and higher goals? Facing a workout plateau can be discouraging both physically and mentally. Luckily, there are a few ways to can make this breakthrough, and often they can be minor changes to your routine that push you over the edge.

Increase Your Workout Intensity

Pushing yourself to train more intensely rather than for longer can help push your muscle growth forward. Rather than doing 10 – 12 reps on the weights, try increasing the weight and aim for 6 – 8 reps. Ideally, you should be struggling by the end of your set. This will indicate you have found the proper weight. You should also make sure that your form is always spot on.

This will allow your body to focus on isolating the targeted muscle group and help build it up. If you are doing exercises such as lunges, sit-ups, or push-ups, try adding some weight for resistance. In some cases, a more intense workout can be more beneficial to overcoming a workout plateau than exercising for longer periods.

Mix Up Your Workout Routine

It’s easy to fall into a routine when working out. On leg day, you may find yourself going through the same cycle of workouts in a row each time. When focusing on your biceps, you may do the same thing. This tends to lead to your muscles, getting used to becoming fatigued in the same way every time. Mixing up the order in which you perform these exercises can cause your muscles to adapt differently and yield better results to get over your plateau.

Get Some Rest

It’s easy to feel like the harder you push your body, the better the results you’ll achieve. However, this isn’t always the case. If you find yourself working out too much, without allowing your body to heal and repair, you will hit a plateau every time, guaranteed. If you find yourself at a plateau, or even mentally drained from your workouts, take some time off to recharge. You won’t have to be concerned about losing muscle mass. A small break to let your body recharge will do you some good.

Watch Your Diet

By simply examining your diet, you may find the root of your plateau problem. Our bodies need protein, carbohydrates, fats, and nutrients to function properly. Getting too extreme with your diet can throw things out of order. While low-carb diets or ‘carnivore’ diets are trendy, they aren’t always the best way to cut fat and build muscle. Consider speaking to a professional nutritionist who can create a custom diet for you, and help you achieve the results you are looking for.

Your workout routine should bring you joy and overall health. You shouldn’t be faced with the frustration of a potential workout plateau. But when you are, often the solution is much easier than you may think. So, follow these tips, and get over that plateau to a happier and healthier you each day.

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Matt
GR8NESS Writer
Matt is a GR8NESS contributing writer on such subjects as pets, CBD, pain relief, sexual health, time management, and family & parenting. When he's not placed in the awkward position of referring to himself in the third person, Matt tries to keep two Dachshunds, an 18-year old daughter, and one wife blissfully happy but not necessarily in that order.
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