Please note that my posts may contain affiliate links, and I may earn a small commission if you make a purchase through these links, at no additional cost to you.

How to Overcome Fitness Plateaus and Reignite Your Progress

fitness plateaus

Feeling stuck in a fitness rut? You’re not alone. We’ve all been there – putting in the effort, sticking to our workouts, and eating right, only to hit a plateau where progress seems to come to a screeching halt. 😠 But fear not! Overcoming a fitness plateau is not only possible but entirely within your reach. With the right strategies and mindset, you can break through those barriers and reignite your journey towards your health and fitness goals. In this article, we’ll talk about some effective advice to help you push through those plateaus and keep your progress moving forward.

The struggle is real: fitness plateaus👎

First off, it’s important to understand why fitness plateaus happen. Often, our bodies get used to the same workouts or routines, and we stop seeing the same level of improvement. It can also happen if we’re not getting enough variety in our exercises, or if we’re not giving our muscles enough time to recover properly.

Plateaus can happen for a few reasons. One common one is that we tend to stick to the same routine or exercises for too long, so our bodies adapt and stop responding as effectively. Another reason could be that we’re not challenging ourselves enough during our workouts, so our muscles aren’t being pushed to grow stronger.

Sometimes, plateaus can also be caused by factors outside of our workouts, like not getting enough quality sleep, not fueling our bodies properly with the right nutrients, or even just feeling stressed out. All of these things can affect our progress in the gym.

Shake it up, girl!

To overcome a plateau, it’s all about shaking things up!  Try incorporating new exercises or changing the order of your workouts to keep your muscles guessing. You could also try a completely different type of workout altogether, like switching from cardio to strength training or trying out a new fitness class.

Another way to shake things up is by increasing the intensity of your workouts. This could mean adding more weight, increasing your reps or sets, or shortening your rest periods between exercises. By pushing yourself harder, you’ll challenge your muscles in new ways and break through that plateau.

And don’t forget about your cardio! If you’ve been running on the treadmill every day, try mixing it up with some interval training or cycling instead. Changing up your cardio routine can help prevent boredom and keep your body guessing.

Don’t underestimate the power of rest and recovery. Sometimes, hitting a plateau can be a sign that you need to give your body a break. Make sure you’re getting enough sleep, staying hydrated, and fueling your body with nutritious food. And don’t be afraid to take a rest day when you need it – your muscles need time to repair and grow stronger.

My secret: sometimes switching up my music really helps me amp up my workout! My favorite Pandora station has been a mix of Y.V.E 48 and RUFUS DU SOL-it’s a combo of really fun upbeat music.

Set Realistic Goals

Another key is setting realistic goals. Sometimes, we put too much pressure on ourselves to see constant progress, but fitness is a journey with ups and downs. Celebrate the small victories along the way and remember that progress takes time.

Here’s the deal: you want to aim for goals that are challenging but also achievable.

So, start by thinking about what you want to accomplish. Maybe you want to run a certain distance, lift a certain weight, or simply improve your overall fitness level. Whatever it is, make sure it’s something that you really want and that it’s specific. Like instead of saying “I want to get in shape,” say “I want to be able to run a 5k without stopping.”

Once you’ve got your goal in mind, break it down into smaller, more manageable steps. This makes it easier to track your progress and stay motivated along the way. For example, if your goal is to run a 5k, you might start by running for 10 minutes without stopping, then gradually increase your time each week.

And don’t forget to be realistic about your timeline. Rome wasn’t built in a day, and neither is a strong, fit body! Give yourself enough time to reach your goal without putting too much pressure on yourself.

Remember that setbacks are totally normal. Life happens, and sometimes we don’t always hit our targets right away. That’s okay! The key is to stay flexible, stay positive, and keep pushing forward. You’ve got this!


Lastly, don’t be afraid to ask for help! Whether it’s getting advice from a personal trainer, joining a fitness class, or finding a workout buddy for extra motivation, having support can make a big difference.

Keep pushing forward!

Remember that plateaus are a natural part of the fitness journey, and with patience, persistence, and strategic planning, you can break through them and continue making progress towards your goals.

So, if you’re feeling stuck in a plateau, don’t get discouraged! Keep pushing forward, mix things up, and stay consistent. You’ve got this!

Love & Wellness, Mary🌿

Fitness plateaus are actually a sign of progress! It means we've come a long way and our bodies have gotten stronger. It's just a matter of shaking things up to keep the progress going!

Maybe on your rest day, you can think about a self-care Sunday? Check out this blog post on it.

Leave a Reply

Your email address will not be published. Required fields are marked *