Overcoming Plateaus: How to Smash Fitness Plateaus and Keep Progressing

Hitting a fitness plateau can feel like running into an invisible wall. You’ve been making great progress, feeling stronger and more capable with each workout, and then suddenly—nothing. Your gains stall, your motivation dips, and the same routine that once felt invigorating now feels like a chore. It’s frustrating, but it’s also a common experience for anyone on a fitness journey.

The good news? Plateaus are not the end of the road; they’re just a signal that it’s time to shake things up. Think of them as an opportunity to reassess, adapt, and push your body to new heights. In this guide, we’ll explore practical strategies to break through those fitness plateaus and keep you moving forward.

We’ll dive into the nuts and bolts of adjusting training variables, incorporating specialized variety, and introducing new exercises and routines that align perfectly with the goals of the Strength, Conditioning & Athletic Performance Program at Adaptive Strength. Whether you’re a seasoned athlete or just starting out, these insights will help you reignite your progress and keep your fitness journey exciting and effective.

Let’s dive into what fitness plateaus are all about. Imagine climbing a mountain. At first, the ascent is steep and challenging, but you’re making noticeable progress with every step. Then, suddenly, you find yourself on a flat, unchanging path that seems to stretch endlessly. This is what a fitness plateau feels like. You’re putting in the effort, but the results just aren’t coming as they used to.

What Exactly is a Fitness Plateau?

A fitness plateau occurs when your progress stalls despite continuing with your regular workout routine. It’s as if your body has adapted to the current level of stress, and it’s no longer enough to stimulate growth or improvement. This can happen in any aspect of fitness—strength, endurance, flexibility, or weight loss.

Signs You’ve Hit a Plateau

How do you know if you’ve hit a plateau? Here are a few telltale signs:

  • Stalled Progress: You’re not seeing improvements in your strength, endurance, or physique.
  • Decreased Motivation: Workouts that once excited you now feel monotonous.
  • Fatigue and Overtraining: You feel consistently tired or notice longer recovery times.
  • Lack of Challenge: Your workouts no longer feel as demanding as they used to.

Why Do Plateaus Happen?

Understanding the reasons behind plateaus can help you address them more effectively:

  • Adaptation: Your body is incredibly efficient at adapting to stress. Once it adapts to a certain routine, it no longer sees it as a challenge.
  • Lack of Variation: Doing the same exercises in the same way can lead to stagnation.
  • Insufficient Recovery: Not giving your body enough time to recover can hinder progress.
  • Nutritional Deficiencies: Your diet plays a crucial role in supporting your workouts. Lack of proper nutrition can stall your gains.

By understanding what fitness plateaus are and why they occur, you’re already halfway to overcoming them.

So, you suspect you’ve hit a plateau. The next step is to take a good, hard look at your current training routine. It’s like a detective story—finding the clues that reveal why your progress has stalled and what you can do to reignite it. Here’s how to go about it.

Evaluate Your Workouts

Start by examining the workouts you’ve been doing. Are they the same exercises, sets, and reps week after week? Consistency is great, but without variation, your body can become too accustomed to the routine, making it less effective over time.

Keep a Training Log

One of the best ways to evaluate your routine is to keep a detailed training log. Write down everything—exercises, sets, reps, weights used, rest times, and even how you felt during the workout. This log can provide insights into patterns and pinpoint where things might be going stale.

Identify Stagnant Areas

Look at your log and identify areas where you haven’t seen much progress. Are your lifts stuck at the same weight? Has your running pace plateaued? These stagnant areas are your prime suspects.

Performance Metrics

Use performance metrics to get a clearer picture. This could be tracking your one-rep max in lifts, your 5K run time, or even the number of push-ups you can do in a minute. Regularly testing these metrics helps you see if you’re improving, staying the same, or regressing.

Assess Your Recovery

Recovery is a critical component often overlooked. Are you giving your body enough time to rest and rebuild? Overtraining can lead to plateaus because your muscles don’t have enough time to recover and grow stronger.

Quality of Sleep

Evaluate your sleep patterns. Are you getting enough quality sleep? Poor sleep can drastically affect your recovery and performance. Aim for at least 7-9 hours of sleep per night to support your training.

Nutrition Check

Your diet might also be playing a role in your plateau. Assess your nutrition to ensure you’re fueling your body with the right balance of macronutrients (proteins, carbs, fats) and micronutrients (vitamins, minerals). Sometimes, tweaking your diet can make a huge difference in breaking through a plateau.

Seek Professional Insights

If you’re still unsure about what’s causing your plateau, consider seeking help from a professional. A personal trainer, coach, or physiotherapist can provide valuable insights and tailor recommendations to your specific needs.

Use Technology

Don’t underestimate the power of technology. Fitness trackers, heart rate monitors, and even apps can provide data that helps you understand your performance and identify areas for improvement.

By thoroughly assessing your current routine, you’ll gain a clearer understanding of what’s working and what’s not. This insight is the first step toward making the necessary adjustments to overcome your fitness plateau.

Now that you’ve assessed your current routine and identified potential areas of stagnation, it’s time to make some changes. Adjusting training variables is key to overcoming fitness plateaus. This means tweaking the intensity, volume, and frequency of your workouts to provide new challenges and stimulate further progress.

Changing Intensity

Increasing the intensity of your workouts can shock your body into making new gains. Here are two ways to adjust intensity:

Example 1: Progressive Overload

  • What It Is: Gradually increasing the weight you lift over time.
  • How to Do It: If you’re currently bench pressing 100kg for 5 reps, try increasing the weight to 105kg and see if you can still complete 5 reps. Continue to increase the weight incrementally as you get stronger.

Example 2: Adjusting Reps and Sets

  • What It Is: Changing the number of repetitions and sets you perform.
  • How to Do It: If you usually do 3 sets of 10 reps, try doing 4 sets of 8 reps with a heavier weight. This increases the overall intensity and challenges your muscles in a new way.

Varying Volume

Volume refers to the total amount of work you do in your workouts. Changing the volume can help break through plateaus by increasing the workload your body has to adapt to.

Example 1: High-Volume Training

  • What It Is: Increasing the total number of sets and reps in your workout.
  • How to Do It: Instead of doing 3 sets of 8 reps for each exercise, increase it to 5 sets of 8-12 reps. This higher volume can push your muscles to grow and adapt.

Example 2: Pyramid Volume

  • What It Is: Gradually increasing then decreasing the weight and reps in a single workout.
  • How to Do It: Start with a lighter weight and higher reps, gradually increase the weight and lower the reps with each set, then decrease the weight and increase the reps back up.
    • For example:
      • Set 1: 10 reps at 50kg
      • Set 2: 8 reps at 60kg
      • Set 3: 6 reps at 70kg
      • Set 4: 8 reps at 60kg
      • Set 5: 10 reps at 50kg

This method ensures you are challenging your muscles in various ways, promoting growth and adaptation.

Altering Frequency

Changing how often you work out can also help you break through a plateau. Frequency adjustments can help with both training stimulus and recovery.

Example 1: Increasing Workout Frequency

  • What It Is: Adding more workout sessions per week.
  • How to Do It: If you’re currently training three times a week, try increasing it to four or five sessions. Make sure to balance different muscle groups and allow for adequate recovery.

Example 2: Splitting Workouts

  • What It Is: Dividing your workouts into different sessions throughout the day.
  • How to Do It: Instead of doing a full 90-minute session, split it into two 45-minute sessions, one in the morning and one in the evening. This can help maintain intensity and focus during each part of your workout.

By adjusting these key training variables, you can provide your body with new challenges that force it to adapt and grow. These tweaks can reignite your progress and help you break through any fitness plateau. Next, we’ll look at how incorporating new exercises and routines can keep your training fresh and effective. Ready to mix things up? Let’s dive in!

Note: The examples above are just examples, and they may not work for you and your particular training and circumstances. There are 100’s of different ways your training can be altered to break through a plateau. If you need help, come chat with one of the coaches here at Adaptive Strength.

Alright, it’s time to shake things up! One of the most effective ways to break through a fitness plateau is by introducing new exercises and routines into your training program. This not only keeps your workouts interesting but also challenges your body in new ways, promoting growth and adaptation.

Specialized Variety

Specialized variety involves choosing exercises that are very similar to your usual ones but with slight variations. This approach allows you to continue training the same movement patterns while providing a fresh stimulus to avoid reaching a plateau.

Example 1: Bench Press Variations

  • Dumbbell Bench Press: Unlike the barbell bench press, using dumbbells requires greater stabilization, engaging more muscles.
  • Incline Bench Press: Adjusting the bench to an incline targets the upper portion of the pectoral muscles, offering a different angle of resistance.

Example 2: Squat Variations

  • Front Squat: Holding the barbell in front of your shoulders shifts the focus to your quads and core.
  • Bulgarian Split Squat: This single-leg squat variation increases balance and coordination while intensely targeting the quads and glutes.

Example 3: Deadlift Variations

  • Sumo Deadlift: A wider stance shifts the focus to the inner thighs and hips, altering the mechanics of the lift.
  • Romanian Deadlift: Keeping the legs straighter focuses on the hamstrings and lower back, offering a different challenge to the posterior chain.

Example 4: Pull-Up Variations

  • Chin-Ups: Using an underhand grip targets the biceps more than standard pull-ups.
  • Neutral Grip Pull-Ups: This variation can be easier on the shoulders and still provide an excellent upper body workout.

Cross-Training and Hybrid Workouts

Cross-training involves incorporating different types of exercise to improve overall fitness and prevent overuse injuries. Hybrid workouts combine elements from various training styles to create a comprehensive routine.

Example 1: Cross-Training

  • Swimming: Great for cardiovascular fitness and muscle endurance without the impact on your joints.
  • Cycling: Builds lower body strength and endurance, offering a break from high-impact activities like running.

Example 2: Hybrid Workouts

  • Circuit Training: Combining strength training and cardio in one workout can improve both muscular endurance and cardiovascular fitness. For example, alternating between kettlebell swings, push-ups, and jumping jacks in a circuit format.
  • HIIT (High-Intensity Interval Training): Mixing short bursts of intense activity with periods of rest or lower-intensity exercise. For example, sprinting for 30 seconds followed by 60 seconds of walking, repeated for several rounds.

Periodization and Cycle Training

Periodization involves varying the training focus at different times to maximize performance and recovery. This method prevents plateaus by ensuring your body is constantly adapting to new stimuli.


  • Definition: A long-term training cycle, usually spanning several months to a year.
  • Application: Plan your training year into phases such as preparation, competition, and recovery. Each phase has a different focus to prevent overtraining and promote peak performance when it matters most.


  • Definition: A mid-term training cycle, typically lasting several weeks to a few months.
  • Application: Within your macrocycle, divide your training into smaller periods that focus on specific goals, such as strength, hypertrophy, or endurance.


  • Definition: A short-term training cycle, usually lasting a week.
  • Application: Plan your week to include various training sessions that align with your mesocycle goals, ensuring balanced and effective workouts.

Waving the Load

  • Definition: A method of periodization where the load (weight lifted) is varied systematically over a period of time.
  • Example:
    • Week 1: (70% of your 1RM) for 5 sets of 5 reps.
    • Week 2: (75% of your 1RM) for 5 sets of 5 reps.
    • Week 3: (80% of your 1RM) for 5 sets of 5 reps.
    • Week 4: (85% of your 1RM) for 5 sets of 5 reps.
    • Week 5: Test new 1RM
    • Week 6: (70% of your NEW 1RM) for 5 sets of 5 reps.
    • Week 7: (75% of your NEW 1RM) for 5 sets of 5 reps.
    • Week 8: (80% of your NEW 1RM) for 5 sets of 5 reps.
    • Week 9: (85% of your NEW 1RM) for 5 sets of 5 reps.
    • Week 10: Test new 1RM

This approach prevents your body from adapting to a single load pattern and keeps your muscles challenged.

Introducing new exercises and routines can keep your training fresh and effective, helping you break through plateaus and continue progressing. By incorporating specialized variety, cross-training, and periodization, you ensure your body is constantly challenged in new ways. Ready to enhance your recovery and nutrition to support these new routines? Let’s move on to the next section!

Note: The examples above are just examples, and they may not work for you and your particular training and circumstances. If you need help, come chat with one of the coaches here at Adaptive Strength.

You’ve put in the hard work at the gym, but progress doesn’t stop when you leave the weights behind. Recovery and nutrition are just as crucial as the training itself, ensuring your body rebuilds stronger and better prepared for the next challenge. Let’s explore how optimizing these areas can help you break through fitness plateaus and achieve your goals.

Optimizing Recovery Techniques

Recovery isn’t just about taking it easy; it’s about actively supporting your body’s repair processes to bounce back stronger.

Active Recovery

  • What It Is: Low-intensity exercise that promotes blood flow without adding additional stress to the body.
  • How to Do It: Incorporate activities like light jogging, swimming, or cycling on rest days. Even a brisk walk can help. The goal is to stay active while allowing your muscles to recover.

Stretching and Mobility Work

  • What It Is: Enhancing flexibility and range of motion through targeted exercises.
  • How to Do It: Include dynamic stretches before workouts and static stretches after. Foam rolling and yoga can also help alleviate muscle tightness and improve mobility.

Quality Sleep

Sleep is when your body does most of its repair work, producing growth hormone and repairing muscle tissue. Without enough quality sleep, your progress can stall.

Tips for Better Sleep

  • Consistent Schedule: Go to bed and wake up at the same time every day.
  • Sleep Environment: Ensure your bedroom is dark, cool, and quiet.
  • Pre-Sleep Routine: Engage in relaxing activities before bed, like reading or taking a warm bath, and avoid screens that emit blue light.

Nutrition Strategies

Just as you wouldn’t put low-quality fuel in a high-performance car, your body needs the right nutrients to perform and recover optimally.

Balanced Macronutrients

  • Proteins: Essential for muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day. Include sources like lean meats, fish, eggs, and plant-based proteins.
  • Carbohydrates: Your body’s primary energy source, especially during high-intensity workouts. Aim for 3-7 grams per kilogram of body weight. Focus on complex carbs like whole grains, fruits, and vegetables.
  • Fats: Important for hormone production and cell integrity. Healthy fats from avocados, nuts, seeds, and olive oil should make up about 20-35% of your total caloric intake.

Timing of Nutrition

  • Pre-Workout: Eat a balanced meal 2-3 hours before training that includes carbs and protein to fuel your session.
  • Post-Workout: Within 30 minutes after training, consume a mix of carbs and protein to aid in muscle recovery and replenish energy stores.


Staying hydrated is crucial for optimal performance and recovery. Water regulates your body temperature, lubricates joints, and helps transport nutrients.

Tips for Staying Hydrated

  • Daily Intake: Aim for at least 3 liters of water per day, more if you’re training intensely or in hot conditions.
  • Electrolytes: During long or particularly sweaty workouts, consider drinks that replenish electrolytes to maintain balance in your body.

Mental Recovery

Your mind needs rest and rejuvenation just as much as your body. Managing stress and maintaining mental health are vital for overall well-being and performance.

Techniques for Mental Recovery

  • Mindfulness and Meditation: Practicing mindfulness or meditation can reduce stress and improve focus. Even a few minutes a day can make a big difference.
  • Leisure Activities: Engage in hobbies and activities you enjoy outside of training to give your mind a break and maintain balance in your life.

By prioritizing recovery and nutrition, you ensure that your body has the necessary resources to perform and excel. These elements are fundamental to sustaining long-term athletic performance and should be integral parts of any serious training regimen.

You’ve optimized your training, nutrition, and recovery, but there’s one more crucial element that can make or break your progress: mental toughness and motivation. Your mindset plays a pivotal role in overcoming plateaus and reaching your fitness goals. Let’s explore strategies to enhance your mental resilience and keep your motivation high.

Setting Clear, Achievable Goals

Goals give your training direction and purpose. They should be specific, measurable, achievable, relevant, and time-bound (SMART).

Example 1: Short-Term Goals

  • What It Is: Goals that can be achieved in a few weeks to a couple of months.
  • How to Do It: Set goals like increasing your squat weight by 10 pounds in six weeks or improving your 5K run time by 30 seconds in a month.

Example 2: Long-Term Goals

  • What It Is: Goals that span several months to a year.
  • How to Do It: Aim for bigger achievements, like completing a marathon within a year or reaching a new personal best in deadlift by the end of the training season.

Visualization Techniques

Visualization helps prepare your mind for success by imagining yourself achieving your goals. This technique enhances focus and reduces anxiety.

How to Practice Visualization

  • Daily Practice: Spend a few minutes each day visualizing your workouts and seeing yourself succeeding. Picture every detail, from the environment to the feeling of accomplishment.
  • Pre-Performance Visualization: Before a big workout or competition, close your eyes and mentally rehearse your performance, focusing on executing each movement perfectly.

Staying Present

Learning to stay present, especially during tough workouts or competitions, can significantly improve performance. Mindfulness techniques can help.

Mindfulness Techniques

  • Breathing Exercises: Practice deep, controlled breathing to stay calm and focused. Try inhaling for four counts, holding for four counts, and exhaling for four counts.
  • Focus Drills: During your workouts, concentrate on each movement, feeling every muscle engagement and breath. This practice enhances mind-body connection and performance.

Embrace Challenges and Learn from Failures

Viewing challenges as opportunities rather than obstacles can shift your mindset positively. Each setback is a chance to learn and grow.

Growth Mindset

  • What It Is: Believing that abilities and intelligence can be developed with effort and persistence.
  • How to Develop It: Instead of thinking “I can’t do this,” ask yourself, “How can I improve?” Reflect on what didn’t work and adjust your approach accordingly.

Building a Support System

Surrounding yourself with supportive people can boost your motivation and provide valuable encouragement.

Creating Your Support Network

  • Training Partners: Find workout buddies who share your goals. They can provide motivation, accountability, and make training more enjoyable.
  • Professional Support: Coaches, trainers, and therapists can offer guidance, feedback, and support tailored to your specific needs.

Regular Reflection and Adjustment

Regularly reflecting on your progress helps you stay on track and make necessary adjustments to your plan.

How to Reflect and Adjust

  • Journaling: Keep a training journal to note your workouts, thoughts, and feelings. Reflect on what’s working and what isn’t.
  • Periodic Reviews: Schedule regular check-ins with yourself or your coach to review progress and adjust your training plan as needed.

Building mental toughness and maintaining motivation are ongoing processes that require dedication and strategic effort. By setting clear goals, practicing visualization, staying present, embracing challenges, and building a strong support system, you can enhance your mental resilience and keep your training on track.

Breaking through a fitness plateau is like navigating a detour on your journey to peak performance. While it can be frustrating to feel stuck, it also presents an opportunity to reassess, adapt, and grow stronger than ever. By understanding the nature of fitness plateaus and employing a variety of strategies, you can overcome these obstacles and continue progressing toward your goals.

Key Takeaways

  1. Understand Plateaus: Recognize the signs of a plateau and understand the factors that contribute to it, such as adaptation, lack of variation, and insufficient recovery.
  2. Assess Your Routine: Take a detailed look at your current training regimen, identify areas of stagnation, and make informed adjustments.
  3. Adjust Training Variables: Experiment with changing intensity, varying volume, and altering frequency to keep your workouts challenging and effective.
  4. Introduce Specialized Variety: Incorporate new exercises and slight variations of familiar ones to keep training fresh and stimulate muscle growth.
  5. Periodization and Cycle Training: Use periodization to systematically vary your training focus and prevent overtraining. Implement strategies like waving the load to maintain continuous progress.
  6. Enhance Recovery and Nutrition: Prioritize recovery and nutrition to support your training efforts, ensuring your body has the resources it needs to rebuild and grow.
  7. Mental Strategies and Motivation: Cultivate mental resilience and maintain motivation through goal setting, visualization, mindfulness, and building a supportive network.

Moving Forward

Overcoming fitness plateaus requires a holistic approach that integrates physical training with proper nutrition, recovery, and mental strategies. It’s about working smarter, not just harder. By applying the techniques and principles we’ve discussed, you can break free from stagnation and continue on your path to becoming a stronger, more dynamic athlete.

If you’re looking for personalized support and expert guidance to break through your fitness plateaus, join our Strength, Conditioning & Athletic Performance Program at Adaptive Strength. Our experienced coaches are dedicated to helping you achieve your fitness goals with tailored training plans, nutritional advice, and recovery strategies designed specifically for you. Visit our website or contact us directly to get started on your journey to peak performance.

We hope this guide has provided you with valuable insights and practical tools to overcome your fitness plateaus. Here’s to continued progress, renewed motivation, and achieving new heights in your athletic journey!

By following these strategies and seeking support when needed, you can overcome any fitness plateau and keep moving forward. Remember, every challenge is an opportunity for growth, and with the right approach, there’s no limit to what you can achieve. If you need personalized help, our coaches at Adaptive Strength are here to guide you every step of the way.

Functional Training Centre - Booragoon


Functional Training For The Everyday Person


Personal Training & Kettlebell Training


I have developed an approach to exercise motivation that has enabled many average individuals to achieve amazing weight loss, health and fitness results.


I have developed an approach to exercise motivation that has enabled many average individuals to achieve amazing weight loss, health and fitness results.