Have you hit a wall and seem stuck in your training routines where it seems to be quite repetitive?
Our training is very regimented and that’s a good thing, but what if you could learn something new to help you run a little bit faster, lift a little bit heavier or do a stretch you have never done before? What would that look like for you? Maybe you are wondering why you hit plateaus in your training?
You hit a plateau in training because your body has adapted to your current workout routine, which causes your progress to slow down or stop. Lack of progressive overload is a main reason why you hit a plateau. Progressive overload is the gradual increase of stress on your body to encourage adaptation. If you repeatedly perform the same exercises with the same weight and for the same number of repetitions, your muscles will stop responding. To continue seeing results, you must continually challenge your body by: increasing the weight you lift, do more repetitions or sets, increase the training frequency, and vary the intensity.
Here are some ideas to help you break through some training plateaus:
For the runner, do you do the same route? Is your time staying the same and not seeing much change? If you run races are you seeing any improvement? To help you improve, you could start including hills, track workouts, and intervals. It’s also important that you recognize that sometimes its quality runs over quantity. If you are hoping to run a personal best in a 5k putting in 80 miles a week may not be the right approach.
Flexibility – Are you wanting to be able to touch your toes? It can be done, but it takes some dedication and persistence. If you stretch for 10-15 minutes a day you will see a huge difference in your flexibility. You may be able to touch your toes, but you may also feel less aches and pains. If you currently take 5 minutes after your workout and you still feel stiff, make a change and stretch as discussed above daily and more. You could do it before bed, put on some music. You will find it quite relaxing.
Weight Training – Are you stuck in rut and not seeing results that you would like to in your weight training? First, meet with a professional that can help you adjust your plan. Maybe you don’t even have a plan and are just doing whatever. Your trainer can make a program that suits your needs, but also have you lifting the appropriate weights and applying an appropriate training frequency.
Let’s break those training plateaus.
MaryAnna xo
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MaryAnna Robbins CSEP-CPT, OFC RHEP – Group Exercise, Resistance Trainer, Aqua Fitness, Yoga Fitness, Pilates Mat Fitness
