5 Ways To Bust Through A Plateau

Have you ever realized you’ve been just going through the motions with your workout? Or perhaps that you aren’t seeing results anymore? Part of it could be due to your exercise routine. You may be in a plateau. But it’s okay…I’m here to give you a few tips on how to get past it and get stronger and leaner!

Bust Through A Plateau

Change the amount of sets and reps you’re doing. If you’ve been doing 3 sets of 12 reps for a while, then your body is probably adapted to this stimulus. Try doing 3 sets of 8 reps instead, meaning you will choose a heavier weight. Or 4 sets of 12 reps. Either increase or decrease sets OR reps, but not both (i.e. – 5 sets of 20 reps).

Start doing 1.5 reps. Going with the above example, if you’re doing 3 sets of 12, try doing 1.5 reps. For example, in a dumbbell chest press, you would lower the weights down, press up only half way, lower then back down, then press up all the way. You will definitely feel the burn! This can be done for other exercises like squats, leg press, and more.

Switch up the exercises. I’ve seen people write about the SAME workouts they do day in and day out for months on end. Switch it up people! Do a certain workout routine with set exercises for 3-4 weeks, then change them up. It’s okay to keep 1-2 of the same, especially if their exercises you want to improve upon, but try to change up your routine every 3-4 weeks.

Add cardio accelerations in between sets. Try incorporating 30 seconds of a high intensity interval in between sets. You could do a set of squats, set of deadlifts, and then add in burpees for example. If you do this, don’t expect to lift as heavy as you usually do, since you will be more tired going into each lift. Track your progress by measuring yourself before starting to add in accelerations, that way you know if they are benefiting you.

Switch from body part training to full body training or vice versa. Pretty simple, just switch what you’re doing. Your body gets used to things pretty fast, so if you’ve been doing body part training, then switch to full body. Or if you do back and biceps, and chest and triceps…change that up too. Try chest and back, and legs and arms.

 Have you ever hit a plateau? What did you do to change things up?

Anything you’d add to this list?


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  1. Love the 1.5 reps idea. I’ve never heard of it before (although I regularly play with the timing of my exercises). Thanks for sharing!
    Tamara recently posted…The benefits of active rest | what it is and why you need more of itMy Profile

  2. Great tips!

  3. Love these tips!! Thanks girl!
    Brittany @ Delights and Delectables recently posted…Things I’m Loving LatelyMy Profile

  4. i love jumping rope between sets!
    Linz @ Itz Linz recently posted…Baby ShowerMy Profile

    • I need to do this more. I love jump rope too though my problem is my hair is long so the rope gets all tangled in my hair?? Don’t know if anyone else has that problem haha

  5. I love the 1.5 set idea! I definitely need to incorporate that to mix it up!
    I keep an exercise log to make sure I don’t have too many gaps in my training. I’ve been working out exclusively at home lately due to a crazy schedule, so the place I’m definitely lacking is in using heavy weights. It’s on my mind to try to make an effort to get there one day a week for that reason.
    Thanks for the great ideas!
    Stephanie @ Whole Health Dork recently posted…What’s Working LatelyMy Profile

  6. Thanks, great ideas! I have definitely hit plateaus before!
    Jenn recently posted…Freelance Writing: Nothing is Forever and Why Your Basket Should be FullMy Profile

  7. Good tips Patty! I have hit plateaus! I usually am able to work through them by looking back on what got me rolling with progress to begin with. Typically I find bad habits (i.e. bigger portions, cutting workouts short even just a few minutes/reps) have crept back into my life.
    Annie Brees recently posted…Down Side of Daily Intense WorkoutsMy Profile

  8. Nothing to add, because I defer to my own personal trainer. But thanks so much for this. Pinned it. :-)

    Kelly recently posted…Save Money Now: 25 Ideas for SavingMy Profile

  9. I’ve reached a plateau once and there was one advice I couldn’t forget: “Keep your body guessing.” It did a lot of wonders for me. Plateaus are signs that our body is getting used to what we do so, yup! Keep your body guessing and try a new workout or maybe change your pace – step it up a notch.
    Angel S recently posted…What Causes Pain on the Top of Your Foot?My Profile


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