How to overcome plateaus in your progress?

⌛ Estimated reading time: 2 minutes

Plateaus are inevitable in any type of training, whether it's strength training, running, yoga, or even a general fitness goal. If you feel like your progress is stalled, don't worry—it's a normal part of the process. But how do you overcome them? Here are some key strategies to regain your momentum and keep growing !

Understanding the Plateau: Why Does It Happen?

A plateau is when you reach a point where your body no longer responds as well to the same efforts. This can happen after weeks or months of the same routine. Why? Because your body has adapted to the constant effort, reducing any gains in strength, endurance, or flexibility. It's a bit like your engine slowing down after running at the same speed for too long!

To overcome this blockage, new challenges must be created .

Vary your routine: change the rules of the game

One of the most effective ways to break a plateau is to vary your exercises . If you always do the same movements, your body will eventually get used to them. For example, instead of running at a constant speed over the same course, you can add intervals or hills to surprise your body. If you're lifting weights, change the sets, reps, or add complementary exercises .

Even in activities like yoga or dance, adding new poses or choreography can stimulate new muscles and boost your progress.

Periodization: A powerful tool for progress

Periodization involves structuring your workouts over different periods of time, with specific phases. This may sound a bit technical, but in short, it helps prevent stagnation and encourages continuous progress by varying intensities and goals. To learn more, check out our blog post on the subject. (article link )

Optimize recovery: don't neglect rest

One common cause of plateaus is overtraining without giving your body time to recover. Sleep , rest days, and stress management are essential to allow your muscles, joints, and mind to rest and regenerate. Don't underestimate the importance of active recovery : light stretching or walking can be valuable allies on rest days.

Additionally, a good diet is essential. Make sure you're getting enough protein and carbohydrates to fuel your body after exercise and give it the energy it needs to thrive.

Some athletes also use natural muscle treatments to support preparation and recovery, to help their muscles stay supple and ready for future sessions.

Be strategic with your goals and stay motivated

Set specific and realistic goals . Sometimes a plateau occurs simply because the goal is too broad or poorly defined. For example, if you want to increase your endurance, don't just set a goal of running longer. Make specific progress : improve your 5K time, for example, or increase your running pace. The important thing is to measure your progress and reward yourself for every victory, however small.

Also remember that it's important to stay patient . The road to improvement is often fraught with challenges, but each step brings you closer to your goal. And most importantly, keep having fun!

Conclusion: Stay flexible and determined

Plateaus are inevitable, but with a little strategy and flexibility, you can not only overcome them but also use them as a springboard for further progress. Change your habits, vary your workouts, give yourself rest, and reevaluate your goals. The key is to keep moving forward, even when the path seems more challenging.

Come on, you're on the right track, don't give up !

At IZOM Athletics , we believe that every milestone reached is a victory. That's why we develop natural solutions to support athletes in their progress, both before and after exercise.

Sources:

• National Strength and Conditioning Association. “Periodization of Training.”

• American College of Sports Medicine. “Progressive Resistance Exercise and Its Impact on Strength and Power Training.”