It can be immensely challenging for people to go to the gym on a regular basis and establish a workout routine, particularly when they think they are not making any progress. Even though they are demotivating, frustrating and disheartening, plateaus are quite common in the world of fitness. This is when your body no longer responds to your workout routine and you do not see any progress. Luckily, plateaus are not permanent and some changes and strategic planning can help you see a breakthrough in the gym performance plateau. Some of the best ways you can accomplish this goal are mentioned below.
Change your workout routine
One of the primary reasons that you reach a plateau is because your body adapts to your existing workout routine. The same sets, repetitions and exercises may no longer be challenging for your body. The best way to break through the plateau is to incorporate new exercises in your routine, or change the number of sets and repetitions.
There are a number of workout styles that exist, such as circuit training, high-intensity interval training (HIIT) and functional training that you can try. It is also possible to add new equipment, such as kettlebells, resistance bands and medicine balls, for adding variety to your workout routine.
Try compound movements
Exercises targeting multiple groups of muscles in the body are called compound movements, such as deadlifts, squats, pull-ups and bench presses. As you can focus on several muscle groups simultaneously and life heavier weights, these exercises can prove to be quite effective. This can also give you better gains in terms of strength. You can break through the plateau with compound movements because you will be able to challenge your body in a new way and also stimulate muscle growth.
Make changes in your nutrition
When it comes to your fitness journey, exercise should not be the only focus. Nutrition also plays a vital role and you need to fuel your body with the right nutrients to achieve your goals. There is a possibility that you could have hit a plateau because body may be deprived of the nutrients needed for muscle repair and growth.
Therefore, it is also essential to make changes in your diet. You should give your protein intake a boost, consume healthy fats and incorporate complex carbohydrates in your diet. You also need to drink plenty of water for keeping your body hydrated and support the recovery process.
Consider active recovery
A type of exercise that involves physical activity and also promotes muscle relaxation and recovery simultaneously is called active recovery. It can be an excellent way of breaking through a plateau because it gives your body the chance to recover and gear up for your next workout. Activities like light cardio, stretching, foam rolling and yoga are some of the options you can explore. Active recovery can prevent overtraining, which is another reason behind a plateau, and give your body some much-needed time to recover.
