How to Overcome Training Plateaus
Written by Conquer Athlete Coach Jason Leydon
Training plateaus can be frustrating and demotivating, but they are a common obstacle on the path to achieving fitness goals. Whether you're an athlete, a fitness enthusiast, or someone who simply wants to stay in shape, hitting a plateau can feel like hitting a wall. However, with the right mindset and strategies, you can overcome training plateaus and continue making progress towards your goals.
Evaluate and Adjust Your Training Routine
The first step in overcoming a training plateau is to evaluate your current routine. Take a closer look at your workouts, including the exercises, intensity, volume, and frequency. Sometimes, plateaus occur because our bodies have adapted to the same routine, leading to diminished returns. Make changes to your training plan by incorporating new exercises, increasing or decreasing the intensity, varying the volume, or adjusting the frequency. This will shock your body and stimulate new muscle growth.
Set Specific and Measurable Goals
Setting specific and measurable goals is crucial for breaking through training plateaus. Rather than aiming for vague targets like "getting stronger" or "losing weight," set specific goals such as increasing your bench press by 10 pounds or completing five more push-ups. These goals give you a clear direction and allow you to track your progress. By consistently striving towards achievable milestones, you can maintain your motivation and overcome plateaus more effectively.
Periodization and Progressive Overload
Periodization is a training concept that involves dividing your training program into distinct phases. Each phase focuses on different aspects of fitness, such as strength, endurance, or power. By incorporating periodization into your routine, you can avoid plateaus and continually challenge your body in different ways. Additionally, practice progressive overload by gradually increasing the demands on your muscles and body over time. This can be done by increasing weights, repetitions, or duration. Progressive overload stimulates muscle growth and prevents your body from reaching a plateau.
Prioritize Recovery and Rest
Often overlooked, recovery and rest are crucial for overcoming training plateaus. When you consistently push your body without allowing adequate time for recovery, you risk overtraining and hindering your progress. Make sure to incorporate rest days into your training routine to give your body time to repair and rebuild. Additionally, prioritize quality sleep, proper nutrition, and hydration. These factors play a significant role in optimizing your recovery process and helping you break through plateaus.
Cross-Training and Variation
Another effective strategy to overcome training plateaus is to incorporate cross-training and variation into your routine. Engaging in different forms of exercise, such as swimming, playing sports etc. can provide a fresh stimulus to your body. Cross-training not only prevents boredom but also helps break through plateaus by challenging your body in new and different ways.
Get a Coach
Sometimes, breaking through a plateau requires expert guidance. If you are training by yourself, look to get a coach. Someone that can see your blindspots, and put you on a path to reach your goals.
Training plateaus are a natural part of any fitness journey, but they don't have to derail your progress. By evaluating and adjusting your training routine, setting specific goals, incorporating periodization and progressive overload, prioritizing recovery and rest, embracing cross-training and variation, and seeking professional guidance when needed, you can overcome plateaus and continue making strides towards your fitness goals. Remember, consistency and effort are key to breaking through training plateaus and reaching new heights.
If you have any questions or want to learn how we work with athletes via our Individual Design coaching, email help@conquerathlete.com. Or, check out our website www.conquerathlete.com and set up a free discovery call.
