7 Tips to Help You Overcome a Workout Plateau

You’ve stuck to your fitness routine, and it’s paying off. You’ve noticed benefits, such as stronger muscles and better endurance. But after months of training, your progress suddenly stalls. This is called a workout plateau. Hitting a plateau can be disheartening and may even sabotage your motivation. Fortunately, there are ways to get moving and see progress again.

How do you know if you’ve hit a workout plateau?

When you start an exercise routine, like swimming or lifting weights, you challenge your muscles in new ways. It might be difficult at first. But with time, you adapt to the challenge. Before you know it, you can swim laps faster or lift weights more easily.

After several months or weeks, your progress might stop. A workout plateau occurs when your body adjusts to the demands of your exercise routine and your progress slows or stops altogether. Overtraining and inadequate recovery can also lead to a plateau. And it can happen to anyone who exercises regularly, including pro athletes.

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The following signs may indicate that you’ve hit a workout plateau:

• Your usual workouts feel much easier.

• Your heart rate isn’t as high as it usually is during exercise.

• Your fitness –– such as muscle strength or endurance –– isn’t improving as quickly as it previously had been.

• You start to lose muscle.

• You’re more tired than usual.

• You’re less motivated to exercise.

No matter what type of workout you do, consistency is crucial, said Carrie Boe, CPT, a fitness specialist at Life Time, which runs fitness centers across the U.S. Following a training program and tracking your results can help you achieve fitness goals and monitor your progress. It also makes it easier to know when you’ve hit a plateau.

How do you get out of a workout plateau?

There is a bright side to hitting a workout plateau. It usually means that you committed to a fitness plan and made progress, which is not easy. And hitting a plateau doesn’t have to derail your plans for long. You may need to change several aspects of your workout routine to restart your momentum, Boe said. Consider the following strategies to overcome a fitness plateau.

1. Increase intensity through progressive overload

Doing the same workout at the same intensity is almost guaranteed to lead to a plateau eventually, said strength and conditioning trainer Reda Elmardi, CSCS. That’s because your workout plan doesn’t include new stressors for your body and mind.

Progressive overload allows you to include new challenges in your strength-training routine. It involves gradually increasing exercise intensity, volume, or frequency to build or strengthen muscles. There are several ways to use progressive overload in strength-training workouts, including:

• Lifting heavier weights

• Adding more exercise reps or sets

• Doing faster reps

• Reducing rest between sets

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The key is to up the intensity gradually. Doing so can help you avoid injuries and keep progressing. For example, experts recommend increasing the weight you lift by no more than 10% each week. And you should add weight only when you can comfortably lift 1 to 2 more reps than your desired max.

You can apply progressive overload to cardio workouts too. Consider adding high-intensity intervals or exercising longer or faster to make cardio workouts more challenging.

2. Change your workout routine

Trying new exercises is a great way to get over a workout plateau. It can help you beat boredom and spark new motivation, Elmardi said. You might not need to overhaul your entire workout routine. Instead, you can try different workouts or exercises to balance your routine and keep things fresh.

Cross-training is one way to do that. It includes different types of exercise, besides your primary training method, in one fitness plan. For example, if you prioritize strength training, you can cross-train with cardio and flexibility workouts such as running, hiking, or yoga. If you’re a runner, you might cross-train with low-impact exercises like swimming, rowing, or cycling.

Changing your exercise routine can also help prevent injury and overuse, Elmardi said. Imagine doing the same five strength-training exercises for weeks. You might strain the targeted muscle groups while ignoring others. That could lead to a workout plateau, muscle imbalances, and other issues that put a dent in your training plan.

3. Move more often

You could get stuck at a workout plateau if you don’t get much movement in general, Boe said. For example, maybe you work out in the morning but sit for most of the day. “Moving throughout the day really does add up,” Boe said. “[It] can contribute to changing your fitness overall, probably more than you might think.”

Research backs this up. A small study found that increased standing and walking time throughout the day was associated with better heart health and less musculoskeletal discomfort. Increased daily physical activity has also been linked to a lower risk of death from all causes.

Consider these tips to increase your step count and stay active throughout the day:

• Take the stairs.

• Walk to work.

• Take quick breaks to stand up, walk, or stretch.

4. Reassess your nutrition

What you eat before and after workouts can support your performance and recovery, said Marisa Michael, RDN, CPT, a sports dietetics and nutrition specialist.

Your diet can also keep you stuck in a workout plateau. Highly processed and sugary foods may deplete your energy, leading to less effort during a workout. They can also cause bloating or nausea that forces you to cut your workouts short.

Proper nutrition is key throughout the day, not just before and after exercise. This includes a mix of lean protein, whole-food carbohydrates, and healthy fats. “If you’re in a plateau, you need to zoom out and look at everything you’re eating,” Michael said. “Certain foods or [eating habits] could [have] a negative effect [on your performance].”

Eat nutritious snacks to help fuel your workouts and kick-start the recovery process. Examples include:

• Low-fat yogurt with berries

• Fruit and vegetable smoothies

• Whole-grain crackers with tuna

• Whole wheat toast with nut butter

Be sure to stay hydrated and eat balanced meals.

5. Embrace rest days

Getting out of a fitness rut doesn’t always require exercising harder, longer, or more often. Sometimes, doing so can backfire.

“Lack of proper recovery takes its toll on our system because our bodies need to rest from training,” Boe said. “Recovery is just as vital as the workout itself.” In some cases, lack of rest days might actually be causing your plateau, she added.

Schedule 1 to 3 weekly rest days the same way you do workouts. A rest day doesn’t mean an all-day lounging session. It should entail some movement, Boe said. But that movement should be easier than your workouts. Try active recovery workouts, such as walking, aqua jogging, or tai chi.

6. Change the scenery

Could breaking through a plateau be as simple as taking your workout outside? Research backs it up. This strategy can offer a mental boost that may kick your fitness up a level.

According to a review, the combination of exercise and exposure to nature may increase motivation. The researchers noted that exercising outdoors could cause you to increase workout intensity too.

7. Establish multiple goals

If you’ve tried other strategies with no luck, it might be time to rethink your goals. Try adding short-term goals in your fitness plan, Elmardi said. For example, your long-term goal may be to run your first marathon. But it can be difficult to stick to your training plan without setting smaller goals to help you get there. Consider short-term goals like running a half-marathon. Doing so can help you track your progress and keep you motivated to reach your long-term goal.

Why trust our experts?

Written by:

Elizabeth Millard, CPT, RYT

Elizabeth Millard, CPT, RYT, is a Minnesota-based freelance health writer with 25 years of experience. Her work has appeared in numerous publications, apps, and patient education materials.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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