When you’re committed to your fitness journey, few things are as frustrating as hitting a plateau. One week, you’re crushing PRs and feeling unstoppable; the next, you’re stuck lifting the same weight or running the same pace. Don’t worry, you’re not alone! Plateaus are a normal part of training, and with the right strategies, you can push past them and reach new heights. Here’s how:

1. Change Up Your Routine

Your body adapts to repetitive stress over time. If you’re doing the same exercises, reps, and intensity week after week, it’s time to mix things up.

• For Strength: Try incorporating supersets, drop sets, or switching to a different rep range (e.g., from 5 reps to 8–12).
• For Endurance: Add interval training or tempo runs to shock your system and improve speed and stamina.

Example: If you’ve been doing barbell bench press, switch to dumbbell presses or incorporate incline work to target different muscle fibers.

2. Prioritize Progressive Overload

To continue making progress, you need to gradually increase the demand placed on your muscles.

• Add small increments of weight each week.
• Increase your reps or sets while keeping the same weight.
• Focus on improving form and range of motion to engage muscles more effectively.

Tip: Keep a workout journal to track your lifts and make sure you’re consistently pushing for more.

3. Address Recovery

Sometimes, the issue isn’t that you’re not working hard enough — it’s that you’re not recovering properly.

• Make sure you’re getting enough sleep (7–9 hours per night).
• Incorporate active recovery days, such as stretching, yoga, or light walks.
• Stay consistent with hydration and post-workout nutrition.

Pro Tip: Rest isn’t weakness, it’s where your gains happen. Take a de-load week if you’ve been pushing hard for several months.

4. Improve Your Nutrition

Nutrition plays a huge role in breaking through plateaus.

• Ensure you’re getting enough protein to repair and build muscle (aim for at least 1g of protein per pound of body weight).
• Adjust your carb intake to fuel workouts, especially if you’re doing endurance training.
• Healthy fats support hormone balance, which is key for recovery and performance.

Meal Tip: Add a post-workout meal with a 40g protein shake, complex carbs like oats or sweet potatoes, and a little healthy fat to replenish energy stores.

5. Focus on Weak Points

Plateaus can occur when certain muscle groups or movement patterns are holding you back.

• Identify your weak points (e.g., if your squat is stalling, is your core or posterior chain the issue?).
• Add accessory exercises that target these areas.

Example: If your pull-ups are stalling, incorporate lat pulldowns, isometric holds, and eccentric pull-ups to build strength.

6. Dial in Your Mental Game

Sometimes, the biggest barrier isn’t physical — it’s mental.

• Set small, achievable goals to stay motivated.
• Visualize your success before every workout.
• Focus on the process, not just the results.

Mantra: “Small wins lead to big victories.” Celebrate every step forward, no matter how small.

7. Get a Coach or Training Partner

Accountability can make a huge difference when pushing through tough phases.

• A coach can identify weaknesses in your programming and help optimize your workouts.
• A training partner can push you to go the extra mile and make workouts more fun.

Body by Belanger Tip: Working with a coach means you don’t have to guess your way through plateaus. I create personalized plans that adapt to your progress and keep you moving forward.

8. Stay Consistent

Breaking through a plateau takes time and dedication.

• Trust the process and don’t give up after a week or two.
• Track your progress and celebrate the little wins.

Final Thoughts

Plateaus are a sign that you’ve reached a new level in your fitness journey. Instead of getting discouraged, use them as an opportunity to grow stronger mentally and physically. By adjusting your training, nutrition, and mindset, you’ll be back to making gains in no time.

Ready to smash through your plateaus and reach the next level? Body by Belanger is here to help you build the healthy, strong lifestyle you’ve always wanted. Let’s make your next PR your best yet!