Embarking on a fitness journey can be a rewarding and exhilarating experience. But hitting a plateau during that time can be frustrating. A plateau happens when a person notices that their standstill in training progress. When this happens, it is essential to identify potential problems or issues. There may be only a few in number or multiple. Whatever the number, it is up to the person to overcome the problem and work on finding a solution.
Here are 5 common reason you are standstill in training progress:
1. Lack of progressive overload
One primary reason for a standstill in training is the absence of progressive overload. The human body is remarkable when it comes to adapting to the stress it goes through. To continue making progress, a person needs to challenge themselves continually. If an individual has repeated the same exercises for an extended period, their body has most likely adapted, resulting in a pause in progress.
To overcome this, it is best to consider increasing the intensity of one’s workouts. This can be carried out by either gradually adding more weight, increasing repetitions, or decreasing rest time. By progressively overloading muscles, a person can encourage growth and promote further progress.
2. Inadequate recovery
While it is important to push oneself during workouts is crucial, a sufficient amount of resting period is equally essential for progress. Without proper recovery, the human body might struggle to repair and rebuild muscle tissues. This may lead to decreased performance and might even raise the risk of getting injured. Apart from inadequate sleep, poor nutrition and lack of rest days can also hinder a person’s recovery.
Experts claim that getting 7-9 hours of quality sleep each night is sufficient enough for an average healthy adult. Another factor that aids in adequate recovery is the consumption of a balanced diet. Prioritizing recovery allows the body to recharge and perform at its best ability. This enables an individual to break through they are standstill in training.
3. Monotonous training routine
Repeatedly performing the same exercises not only becomes dull but also limits a person’s progress. Our bodies become accustomed to the same movements, which leads to a monotonous training routine.
By introducing a variety of exercises into a training routine, a person can surprise the body and kick-start it into working once more. When a person changes their routine, it keeps their workouts fresh, engages different muscle groups, and prevents their progress from hitting a low point.
4. Insufficient challenge
Sometimes, a person might unconsciously hold themselves back during their exercises. This primarily arises due to either a fear of discomfort or failure if they do the exercise wrong. However, one must step out of their comfort zone in the name of progress.
A person can gradually increase their challenge level by pushing themselves to lift heavier weights, increasing the intensity of cardio exercises, or trying advanced variations of familiar movements. These challenges not only stimulate muscle growth but also boost cardiovascular fitness and help in overcoming plateaus.
5. Mental and emotional stress
It is important to recognize that mental and emotional stress can have a significant impact on a person’s training progress. Stress releases cortisol – a hormone that can impede muscle growth and recovery. Additionally, high-stress levels can decrease motivation and even disrupt sleep patterns.
To take care of these effects, a person can incorporate stress management exercises into their routine. Techniques such as meditation, deep breathing, or engaging in activities a person enjoys help in reducing stress. Whatever the situation might be, a person should never have to compromise on their self-care and should always find balance in other areas of their lives. This not only helps alleviate stress but also creates a more favorable environment for progress in a person’s training.
Hitting a training plateau is a common obstacle when it comes to a person’s fitness journey. By addressing common problems such as those mentioned above, a person can break through these barriers and resume making progress toward their goals. Through motivation, commitment to their training, and remembering that consistency is key to success; there is no obstacle a person cannot overcome.
Dr. Ben Bumguardner is a dynamic sports chiropractor and entrepreneur on a mission to unleash athletes’ full potential. Raised in Texas, he excelled in multiple sports and earned a Bachelor of Science degree from Texas A&M University. Driven by his passion for sports and healthcare, he became a Certified Chiropractic Sports Physician after completing his chiropractic degree at Parker University. Founding Alpha Sports Performance Medicine, he provides comprehensive care to athletes, working with professionals and serving on medical teams for prominent sporting events. Beyond sports medicine, Dr. Bumguardner is bridging the gap between healthcare and business management, actively promoting healthcare entrepreneurship. With his unwavering dedication, he’s a true game-changer in helping athletes thrive.