How to Conquer a Fitness Plateau

3 Methods to Help You Achieve Your Fitness Goals

These past few weeks have been incredibly frustrating. A conditioned, moderate mileage runner, I have spent the better part of two years building my base and racing resume. Starting my season early this year, during the cold, cruel month of February, I gained speed and endurance fast. My first 5K of the season I came in just under 30 minutes. As spring and early summer flourished so did my speed work. I was running  400 meters well under the 2:00 minute time goal my training plan recommended. At this rate, I knew I would have no problem placing within the top 5 in my age category during my October 7 race, a goal I had set back during  the winter months. Plenty of time to train and plenty of time to succeed. Also, plenty of time to reach an unexpected plateau.

The unthinkable happened. It was as if someone had erected an invisible brick wall, dropped it directly in front of me and no matter what I did the structure was impenetrable.One small injury led to a quick recovery only to lead to another small injury. A hot, humid summer affected my speed. It suffocated my lungs. The physical difficulties led to mental frustration.Within a few short weeks, I lost my speed. I lost my endurance. I lost my desire. My chance at placing in my upcoming race dwindled.

I use the example of running because the majority of my physical exercise that keeps my heart healthy, my muscles strong and my waistline trim is running. But reaching a physical and mental plateau can occur with any type of exercise. The tell-tale sign of a plateau is when progress becomes stagnant. You are caught in limbo, unable to reach that next goal. It is downright frustrating, but there are ways that you can trick your body into catching back up to those fitness goals. Check out my suggestions below for three proven ways to get you back in the fitness game. You can do all three or pick the one that jives the most with your personality.

Rest

While this may seem counter-productive to your fitness goals, a tired body and mind are like a toddler. It doesn’t matter what you bribe your body with or how many promises you make (I promise you can have desert before bedtime), if your body is exhausted it will resist any effort you make. Allowing your body 2-3 days to relax, will help it catch back up with your plans.

Are you worried that you might fall out of the habit of exercising? That is a valid concern. So, if total rest may not work for you try the next level of rest.

Active Rest

Active resting is basically toning down the intensity of your workouts. For a period of 2 days up to a week, lessen
intensity of your workouts by adding a day of stretching (try a Yoga class). Maybe throw in a couple days of just walking
briskly around your neighborhood. You are still setting aside a time each day to be active, but by bringing the effort down a notch you are providing your body with the rest it is craving.

Again, some people feel stagnant with a full week of active rest. I get that. Really, I do. But remember that allowing time
for muscles to heal and repair is necessary for us to achieve our fitness goals. So, if here is an alternative to active
rest.

High/Low Intensity

For a full six days alternate high intensity workouts with low intensity active rest exercises. On the seventh day
completely rest. No cheating on this. If you want to conquer whatever is hindering your progress and you are following this plan, a full rest day is crucial. I mean it. Absolutely no cheating.

Everyone has times when their progress has surpassed their body’s ability to keep pace. It is nature’s way of telling us we may be pushing it just a little too much. Take it easy on yourself. Maybe I pushed things too quickly in the beginning and was to stubborn to realize that those small injuries were warning signals. Will I reach my goal in a couple of weeks?

Maybe. I don’t know. Right now the goal is to reclaim that desire again. Following my own advice, I think some rest days are what I need to succeed.

Have you reached a hurdle obtaining your fitness goals? What are some methods you have tried that have worked?