Are you feeling stuck in a rut? Despite all your efforts in the gym, hitting the courts and getting your laps in regularly your progress has come to a grinding halt? You’re not alone! Exercise plateaus are a common obstacle, even for the most dedicated and motivated individuals. But don’t worry, there’s hope! We’re exploring the science behind plateaus and sharing evidence-based strategies to help you break through the barrier and get back on track.
What is an Exercise Plateau?
An exercise plateau occurs when your body adapts to the demands of your workout routine, and your progress slows down or stops. This can happen due to various factors including; hormonal changes, muscle adaptation, and neural adaptations.
1. Hormonal changes
When your body becomes accustomed to the same exercises and intensity, your hormone levels adjust accordingly. This can lead to a reduction in the production of anabolic hormones like testosterone and growth hormone, which are essential for muscle growth and repair.
2. Muscle adaptation
As you continue to perform the same exercises, your muscles adapt by becoming more efficient at performing those specific movements. This can result in decreased strength gains and metabolic changes, ultimately slowing down the results you may have seen in the early stages of your workout routine.
3. Neural adaptations
Your nervous system plays a part in controlling muscle movement. As you repeat the same exercises, your brain can become less efficient at recruiting motor units (groups of muscle fibres) to perform the movements, leading to reduced strength and power.
Break Through Plateaus with Science
Here’s the hopeful section! There are several evidence-based strategies to help you break through a plateau and keep progressing:
1. Progressive Overload
Gradually increase the weight or resistance you lift over time to challenge your muscles and stimulate growth. Research shows that a 2.5% increase in weight lifted each week leads to greater muscle growth and strength gains!
2. Change Your Workout Routine
Mix up your exercises, sets, reps, and rest periods to challenge your muscles in new ways. Changing routines every 4-6 weeks leads to greater improvements in muscle strength and endurance compared to performing the same routine for 12 weeks.
3. Incorporate High-Intensity Interval Training
HIIT has been popular for years, and for good reason! When you alternate between high-intensity exercise and rest or low-intensity exercise, you’ll boost your metabolism and increase muscle growth. A study published in the Journal of Obesity found that HIIT improved insulin sensitivity and reduced body fat percentage more effectively than traditional aerobic exercise.
4. Compound Exercises VS Isolation
Prioritise exercises that work multiple muscle groups such as squats, deadlifts, and bench press. Compound exercises are more effective for building muscle mass compared to isolation exercises.
5. Incorporate Isometric Exercises
Use isometric (static) exercises like planks and wall sits to target specific muscles and improve strength. Isometric exercises improve muscle strength and endurance more effectively when combined with conventional resistance training.
6. Prioritise Rest & Recovery
Allow your muscles time to recover between workouts by getting adequate sleep (7-9 hours) and taking rest days as needed. Inadequate sleep can lead to decreased muscle protein synthesis and impaired recovery, so ensure you get enough quality sleep!
7. Stretching and Foam Rolling
Incorporate static stretching and foam rolling into your routine to improve flexibility and reduce muscle soreness. Foam rolling reduces muscle soreness after exercise by increasing circulation.
8. Eat Enough Protein
Ensure you’re consuming adequate protein, between 1.2-1.6 grams per kilogram of body weight, to support muscle growth and repair. Protein intake is positively correlated with muscle growth and strength gains.
Take Aways
Breaking through exercise plateaus is possible when you combine scientific knowledge, strategic planning, and dedication. By incorporating these evidence-based strategies into your workout routine, you’ll be able to overcome common plateaus and achieve consistent progress towards your fitness goals.
We’re here to help you achieve your health and wellness goals. Our Next Step Program has been instrumental in the success of our community members. Book your exercise program review today to help you put the valuable information you’ve learned today into action.