What we’ll cover:
- Understanding what a plateau is in relation to exercise
- Recognising when you may be experiencing an exercise plateau
- Strategies to break through the exercise plateau
Exercise plateaus are common and can often become a significant barrier to progress. Adding variety and adapting to the next tasks at hand will prevent these plateaus from becoming a permanent fixture in your routine. In this article, we will explore what an exercise plateau may look like, the benefits of breaking through them, and the ways in which this can be done.
Understanding Exercise Plateaus
The word “plateau” means to no longer develop, change or remain flat. When you engage in any form of exercise, after a period of time, your body will get used to the specifics of what you are doing if the task is identical every time. For example, walking around the same block or completing a single lap in the swimming pool. This is because our bodies develop the most in terms of fitness levels when challenged and pushed to the next level.
After a period of time, you will notice that your body gets used to your current activity. This may lead to the task becoming too easy and, therefore, not challenging enough to bring about desired adaptations such as improved cardiovascular fitness and muscle mass.
Recognising When You Are Experiencing an Exercise plateau
- Timing and Pace data: Often during cardiovascular exercise or even resistance activities, individuals may aim to complete tasks within an allotted time. With a plateau, improvements in your running splits or times may stagnate for multiple weeks or even months. If you find yourself in this situation, using the strategies and tips to break through a plateau provided below could be very helpful.
- Heart rate zones: For more experienced individuals, you may use a device to track your heart rate. This is a great tool to identify when changes should be made. Let’s say you complete a slow jog around the local park, normally aiming to have your intensity 50-80% of your maximum heart rate and one day you find yourself unable to get your heart rate up, this could be a sign that something needs to be changed.
- Boredom: Exercise needs to be enjoyable. If it feels stale or begins to feel like a chore, then changing this is essential to maintaining discipline and motivation.
- Strength: Individuals will find that over time, they can lift and withstand weight or weighted positions with increasing success as the weeks go by. However, after a period of time, you may feel as if you are unable to move past your “maximum”, or it becomes too easy.
The Benefits of Breaking Through Plateaus
Being stuck in an exercise plateau can be disheartening and frustrating. Identifying a plateau allows you to then reflect on the root cause of why this is happening, and then explore strategies to overcome this. For example, changing your running route, or trying new exercises if your progress feels stunted. This continuous process will help to create new personal goals that challenge you in a positive way and stimulate new motivation.
Pushing yourself to new levels can be daunting, and adjusting the standards you demand from yourself can sometimes be challenging. It is essential to remember where you started. Focusing on your success thus far and understanding that plateaus are temporary provides reassurance and helps you cope with setbacks.
Strategies and Tips to Break Through a Plateau
- Incorporate rest days: Ensure you take time off from physical activity, reducing the intensity of your exercise on several days during the week. Your body needs adequate rest to repair itself after high-intensity exercise.
- Adapt the intensity of your exercise: On the days that you do exercise, think about increasing the intensity or volume to promote adaptations and progress.
- Change the type of exercise: Change the mode of exercise to give your body a novel stimulus. For example, switch your cardiovascular activity from walking to yoga or try out different resistance movements in your workout.
- Location: Conducting your exercise on different terrain or in a different location can bring about marginal improvements if the plateau is a mental barrier.
Summary
Even though exercise-related plateaus can be disheartening, always remember that they can be managed by making changes to your current routine, which will enable you to continue making progress on your Roczen journey. These plateaus are much more common than you think. If you are finding it difficult to make changes or would like further support, reach out to your mentor or clinician for support.