If you have been training for a while, you know there are moments when you no longer see improvements. This usually happens when the body gets used to a certain activity, and your muscles no longer need to adapt. To overcome this problem, you must change some training program elements.
If you have been training for a while, you know there are moments when you no longer see improvements.
If you have been training for a while, you know there are moments when you no longer see improvements. This is because the body gets used to a certain activity, and muscles no longer need to adapt. This can be frustrating because it seems like all your hard work has gone to waste, and there is nothing else that you can do to improve yourself physically. But fear not! There are ways around this problem:
You need to change some elements of your training program so that it becomes more challenging for your body again by forcing it into another phase of adaptation (the "plateau" phase).
Tip 1 - Exercise Variation
Exercise variation is a great way to break through plateaus. So not only will you be adding new exercises, but you'll also be increasing the intensity of your workouts and making them more effective.
Here are some examples:
● Try adding two or three sets of 10-15 repetitions of squats before your normal workout routine. This will help build strength in your legs and improve overall fitness levels.
● Use higher weight loads than usual for bench presses, shoulder presses, and squats on alternating days (for example, Monday, do high reps with light weights; Tuesday, do medium reps with heavier weights). This forces muscles to work harder than they're used to, so they grow stronger over time!
Tip 2 - Switch Up Your Workout Days
● Switch up your workout days and times.
For example, try exercising on a different day of the week than usual or at a different time of day. Try exercising in a different location (for example, if you usually go to the gym or work out at home, try going for walks around town). Or it's time for some new company: instead of working out alone, invite someone else along who could inspire you through those difficult patches when nothing seems like it will ever get easier again! Finally--and this is important--try increasing intensity levels so that each session feels like more of an accomplishment than before; doing so will give both mind and body something new to strive towards achieving together.
Tip 3 - Reduce Training Volume & Intensity
The third tip for breaking through a workout plateau is to reduce training volume and intensity.
● Reduce training volume by reducing the number of sets or reps. For example, if you're doing five sets per exercise, try reducing that number to 4 or 3 instead.
● Reduce training intensity by reducing the weight used in each set (or even resting between sets). This can help ensure you don't overwork yourself while giving your body enough stimulus to adapt positively to resistance training.
The key here is not to change anything about your routine--just these two things! It may feel like this will slow down progress at first, but rest assured that after 1-2 weeks of taking things back down a notch, there will come another breakthrough moment where everything clicks again, and progress resumes at an even faster pace than before
Tip 4 - Change Your Warm-Up Routine
● Warm up before you start your workout. A warm-up can help prevent injury by increasing blood flow and preparing the body for physical activity. A proper warm-up should be gradual, not sudden; specific to the type of workout you are doing; done before every workout (and not just on some days); and last about 10 minutes in duration.
● Change up your exercise routine. Try switching things up if you're feeling stuck in a rut with your workouts! Instead of doing squats, for example, consider swapping out squats for lunges or step-ups on an aerobic stepper machine--or vice versa! The same principle applies when choosing different exercises within one category (e.g., cardio). For example: instead of running outside every day this week, try taking dance classes at least twice per week instead!
Tip 5 - Increase Recovery Time Between Sets & Exercises
Another way to break through a plateau is to increase your rest time between sets, exercises, and workouts. Doing this gives your body more time to recover and grow stronger while preventing over-training or injury. In addition, increase the sleep you get at night (7-9 hours), which has been shown in research studies to improve muscle mass and strength when combined with resistance training programs.
Another great way to combat plateaus is by changing your routine every four weeks. Our bodies adapt quickly, so we must keep things fresh to continue making progress!
Tip 6 - Stay Hydrated Throughout The Day
While you're working out, it's important to stay hydrated. Drink water before, during, and after exercise. Be sure to drink more water if you exercise in hot weather or if your body is fatigued (e.g., after a long run). This will help prevent cramps and make sure that your muscles have enough fuel to keep going strong!
Tip 7 - Incorporate more strength training.
Strength training is important for overall health and can help you break through your workout plateau. Strength training builds muscle and increases strength, improving your metabolism. As a result, you'll burn more calories throughout the day with stronger muscles!
Strength training exercises do not have to be complicated or time-consuming--there are plenty of ways to incorporate them into your routine:
● Lift weights using free weights or gym machines (or even dumbbells!)
● Do pushups, pullups, squats, and lunges at home or even outside.
Conclusion
If you have been training for a while, you know there are moments when you no longer see improvements. This usually happens when the body gets used to a certain activity, and your muscles no longer need to adapt. In order to overcome this problem, it is necessary to change some elements of your training program. Below are seven tips that can help you break through your workout plateau.
