Everyone hits a fitness plateau at some point. No matter how hard you try you just can’t beat your personal best or bench any more than you are currently able to. Sometimes it feels as if you are going backward rather than forward and that can be incredibly frustrating. Fitness plateaus happen for a lot of different reasons, and it is possible to overcome them. Here are four things you need to overcome a fitness plateau.

Increase Your Training Intensity

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If you have been using the same workout program for a while, the chances are that your body has got used to it and it is no longer responding to the workout you are giving it. Try increasing your workout intensity and lifting heavier weights or running for a shorter distance but try to improve your time.

For cardiovascular workouts such as cycling, walking, or running it might be time to hit the hills. Find a hilly area, or just one big hill, and see how many times you can get up it without stopping. This is a high-intensity workout but it will improve your speed and lung capacity. You will certainly notice this when you are back on flatter ground.


One way to overcome a fitness plateau is through cross-training. Your body may have become accustomed to your training program and it may have got used to working certain muscles. A change of exercise will give your fatigued muscles a rest while working out new ones. This will increase your overall fitness and help you get over your plateau. For example, if you have been using weights a lot, try some cardiovascular exercises and vice versa.

Eat More Fruits and Vegetables

Change What You Eat

You may have hit a plateau because you are not watching what you eat enough. If you have lost weight on your exercise program your body will no longer need as many calories as it used to, and this can lead to a plateau. Make sure you eat plenty of healthy food such as fruit and vegetables and lay off the fast food and confectionery. Keep a food diary for a couple of weeks and write down everything you eat as this will help you to realize where you can make changes.

Health supplements are a good way of making sure you get all the vitamins and minerals your body needs. Using the right ones can have a fantastic effect on your workout, and as noted in this post on turkesterone, this can help you to overcome your plateau and see improvements.

Get Some Rest

Rest is important for your body as your muscles need time to repair themselves. Don’t try to work out every day but take a day or two away from training every week and do something else instead. This will give your muscles time to recover meaning that they will be able to work harder next time you work out.

fall asleep fast

Sleep is also a big part of the program; if you aren’t getting enough sleep at night, then your body is working overtime just trying to keep awake during the daytime and it isn’t surprising that you have hit a plateau. Make sure you have an hour or two to wind down in the evenings between your workout and bedtime. This way, you won’t get overtired which will keep you awake. If you can, try to get a few early nights rather than having a lay-in as this is better for your body clock.


Follow these four tips and you will be able to overcome a fitness plateau and come back better and stronger.