You've been training hard, eating right, and seeing great results. Then suddenly, everything stops. The scale won't budge, and your lifts aren't going up. Welcome to the plateau. Here is how to beat it.
1. Implement Progressive Overload
If you've been doing the same 3 sets of 10 reps with the same weight for months, your body has adapted. It's time to change the stimulus. Increase the weight, add more reps, or decrease rest times.
2. Take a Deload Week
Sometimes, less is more. Accumulated fatigue can mask your true fitness level. Taking a week to train at 50% intensity can help your central nervous system recover and come back stronger.
3. Re-evaluate Your Calories
As you lose weight, your metabolic rate drops because a smaller body requires less energy. You may need to adjust your caloric intake to re-establish a deficit.
4. Switch Up Your Routine
If you always do body part splits, try full-body workouts. If you love steady-state cardio, try HIIT. Shocking the body with new movement patterns can trigger new adaptations.
5. Check Your Stress and Sleep
High cortisol (stress hormone) levels can inhibit fat loss and muscle growth. Ensure you are managing life stress and getting quality sleep to facilitate recovery.