Training Plateaus & How to Break Through
December 21, 2022 | Words by Gabe Yanez
We’ve reached the final week of Q&A. Thank you to everyone that submitted a question — we’ll surely do this again sometime in 2023! In the meantime, if you haven’t already, sign up for our EOE Newsletter to receive content like this every Monday morning.
Our final question for this series comes from Michael Y.:
“I have been working out at one of the NCFIT corporate locations since the program started. My overall health and fitness have improved dramatically. However, I feel like I have peaked in the last 6-12 months. I am not sure that I can get stronger or more fit. How do I overcome this hump?”
This is a great question and one that many people can probably relate to.
At the beginning of our training journey, progress in the gym can come relatively quickly. Our strength numbers improve as long as we’re consistent, and we set PR after PR in benchmark workouts we test. But eventually, we all reach a point where it seems like we’re no longer progressing. This is usually referred to as a training plateau. So what can you do to overcome a plateau and keep moving towards your goals?
Let’s break it down!
FIVE WAYS TO BREAK THROUGH A TRAINING PLATEAU
Eat More Food.
When it comes to solving problems related to your health or fitness, the answer is often rooted in nutrition. Training plateaus are no exception. Most people get started at the gym to lose weight or burn off extra body fat. In the beginning, cutting back on calories can help novice gym goers reach their goals faster. But once you train consistently for a while, continuously dieting may actually start hurting your performance, resulting in a training plateau.This doesn’t mean you must start eating everything in sight or gaining weight back to progress at the gym, but you should ensure you’re eating enough to fuel your performance and recovery so that the PRs keep coming and you keep progressing.
Take a Week Off.
As our progress slows at the gym, many people think they’re no longer getting stronger or fitter because they’re not “doing enough.” So, many of us feel we need to do more and more and more.Sometimes, a training plateau is just a sign that your body needs actual rest. And not just a day or two off — your body might require a whole week off. If you’ve been training hard and consistently without a long break for an extended time, a seven-day rest could be exactly what you need to break through a training plateau.
Ramp Up.
On the other hand, some people may need to ramp up their intensity to get back to progressing at the gym. After a while, some athletes settle into just going through the motions when they train. Without intention and proper intensity, you could find yourself hitting a plateau.Ramp up the EFFORT, stay consistent, and you’ll start progressing again in no time.
Try Something Different.
Sometimes our body just needs a change to keep progressing. If you’ve been doing the same thing at the gym for a long time, it might be time to change it up. Peloton rides on Monday and Wednesday, a little bench press on Tuesday, and a little squatting on Friday will only get you so far.
Following a workout track on the NCFIT App is the perfect way to ensure you get the perfect mix of structure and variety. Want to avoid a training plateau? Make sure you follow a workout plan written by a team that knows how to keep you progressing!Reevaluate Expectations
This one might be the most important thing you can take away from this email. The truth is that no matter who you are, progress will eventually slow down at the gym. It’s unsustainable for you to continue progressing at the same clip today as you did when you first started your training journey.The more advanced we become, the harder it’ll be for us to get stronger or increase our capacity. This applies to everyone. The best thing you can do as a more advanced athlete is to accept that and shift your expectations accordingly.
If you’re patient, you’ll eventually progress, but you need to be OK with that progress not being linear and PRs taking more time than you’d like.
One Thing to Try This Week: Progress vs. Expectations
As we get closer to the New Year, it’s an excellent time to look back at 2022 and revisit your training goals. How did your progress stack up against your expectations?
If you feel like you’re in the middle of a training plateau, consider the tips we shared above and pick a game plan to crush that plateau at the start of 2023!
