Overcoming a Plateau

Preface

Our routines are what create a flow and keep us consistent, but having a routine doesn’t mean you can’t make changes. Jogging on the treadmill at the same intensity or doing the same lifts will result in a training plateau, and it can actually pose a risk for injury and muscular imbalances. Although we may find safety in a routine, our bodies seek diverse movements and different stimuluses. Here are my recommendations on ways to break out of a stagnant routine and catapult ourselves forward.

Tips

Start or Help a Friend Start

Perhaps the rut itself not training, and starting a routine overcomes that. Decide which times work best for visiting the gym or when you can take short walks throughout the day to increase activity. You can also invite a buddy, especially if you have some experience and they may be nervous to take their first step. Accompany them to start their journey and revitalize a motivation to workout.

Set New Goals

This is a big one in my opinion. Goal setting is a major motivator for change, without goals there is no advancement or sense of direction. In addition, having something specific to work towards helps us visualize an end goal. Ideas for new goals include mastering a new exercise or having a temporary shift in training focus such as power training or emphasizing more mobility. This provides a new stimulus and allows the body to work harder while it becomes accustomed.

Try Group Classes or Personal Training

Lastly, you can try a group class and personal training. Most gyms offer fun and engaging group workouts including HIIT, Yoga, Core, and Spin! Otter Performance Specialty Classes are another great option as they dive into more detail and have a specific focus that’s unique to every program. The best for efficient and optimal results is Personal Training. Having a trainer ensures proper technique and motivates you in elevating yourself to the next level. An important aspect is implementing corrective exercise to alleviate any imbalances we may have developed through stagant positions at work or from overtraining a certain muscle group.

Conclusion

These are a few suggestions for breaking out of a rut. The ability to recognize a plateau sooner will help in you being able to progress more quickly. In my research and experience, our mindset is what makes or breaks it, in other words it's what allows us to either grow or stay stagnant. I’m always glad to help you assess your routine, plan for progress, and provide training. With these ideas in mind, challenge yourself to try something new and become your best self.

Jaime l Personal Trainer & Nutrition Coach

Otter Performance