Experiencing a fitness plateau? Change your workout routine, add more intensity and more rest

When you workout for long enough, there are times you hit a plateau where you seem to be doing the same thing every day and it doesn’t seem exciting or is not having as much effect. This is called fitness plateau—a natural, yet annoying, part of every fitness journey.

Plateaus happen when your body gets used to your workout routine. At first, every exercise feels like a challenge, and you see progress quickly. But over time, your body adapts to the same movements, intensities, and routines, and suddenly, those gains slow down or stop altogether.

The good news is, you don’t have to stay stuck in a plateau forever. With a few smart tweaks, you can push past this phase and get back to making progress.

Here’s how to break through a fitness plateau.

• Change your workout routine

Sticking to the same workout for too long can lead you to get bored. Over time, your body gets used to repetitive exercises, reducing their effectiveness. To overcome this, try switching things up.

Incorporate a new type of exercise, such as cycling instead of running or yoga instead of weightlifting. You can also modify your workout intensity, duration, or the order of exercises. Adding interval training, like high-intensity interval training (HIIT), challenges your body and boosts calorie burn.

A study in the Journal of Strength and Conditioning Research found that varying the intensity of your workout can significantly improve performance and prevent plateaus.

Also read | Exercise tips: 7 workout tips for when you have hit the 'weight-loss plateau'

• Increase intensity

One way to break through a plateau is by pushing yourself harder. Increasing workout intensity can stimulate your muscles and improve strength and endurance.

If you’re lifting weights, add more weight, resistance, or repetitions. Runners can increase their pace or incline on the treadmill. Reducing rest periods between sets is another effective way to intensify your workout.

• Focus on progressive overload

Gradually increase the difficulty of your workouts is the key to breaking plateaus. Increase the weight you are lifting little by little each week or extend the number of minutes you are working out, or increase your reps. Over time, these small changes add up to significant improvements.

• Reassess your diet

Ensure you are eating enough to fuel your workouts, including protein for muscle recovery and growth (1.6–2.2g/kg of body weight), balanced carbohydrates for energy, and healthy fats. A study in the Journal of the International Society of Sports Nutrition emphasises the importance of protein and balanced macronutrients in supporting performance and recovery.

If you stay in a calorie deficit for too long, that means your body is not getting enough energy to fuel your workouts.

Also read | Fatigue, lethargy killing your exercise routine? Here's how to stay on track with your fitness goals

• Prioritise recovery

Overtraining can leave you feeling tired. Recovery after training is as important as the training itself as it allows your muscles to repair and grow stronger.

Get at least 7-9 hours of quality sleep each night, include rest and recovery days with light activities like stretching or yoga, and use tools like foam rollers to reduce muscle tension.

• Set new goals

Sometimes when you don’t have a clear goal in mind, your motivation may dwindle, contributing to plateaus. Setting new, achievable goals gives you something to work towards and keeps your fitness journey exciting.

Shift your focus to performance-based objectives, such as running a faster 5K or lifting heavier weights. Track your progress with measurable benchmarks to stay motivated.

• Cross-train

Mixing up your physical activities, such as swimming, pilates, or hiking, challenges your body in new ways and prevents burnout. Cross-training improves overall fitness and works muscles that might be neglected in your regular routine. The Journal of Sports Sciences found that it reduces injury risk and enhances athletic performance by targeting a variety of muscle groups.

Also read | How to achieve your fitness goals: 5 key exercise strategies

• Track your progress

Keeping a record of your workouts, including exercises, weights, reps, and durations, helps you identify patterns and pinpoint areas for improvement. Use a fitness app or journal to monitor changes in strength, endurance, or body composition.

• Stay consistent but flexible

Consistency is key to overcoming plateaus, but being rigid with your routine can also lead to stagnation. Stick to your schedule while experimenting with minor tweaks to keep things fresh. Listen to your body and adjust your plan as needed to maintain progress.

Fitness plateaus are temporary. With consistent effort, you’ll eventually break through and see results. Focus on small victories and celebrate progress, no matter how incremental. Remember, fitness is a journey, not a sprint.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.