Plateaus. Just hearing the word can make your eyes roll and your motivation plummet. One minute, you’re cruising toward your goals; the next, it feels like you’re stuck in quicksand, despite doing everything right. Sound familiar? You’re not alone. Plateaus are a normal part of the fitness journey, especially as we age.
But here’s the good news: plateaus aren’t permanent. In fact, they’re often a sign that your body has adapted to the stress you’ve been putting on it—a clear indication it’s time to make some strategic changes. Let’s dive into the common reasons for plateaus and how to break through them to make 2025 your strongest, leanest year yet.
Why Do Plateaus Happen?
Adaptation: Your body is a smart, efficient machine. Stick to the same workouts or weights for too long, and your body will gradually adjust. What worked during your first three months may not work forever.
Lack of Recovery: If you’re over 35, recovery isn’t just important—it’s essential. Poor sleep, chronic stress, or inadequate calories can prevent your body from repairing and adapting. Think of recovery like charging your phone; if you only ever top it up a bit you'll never escape low power mode. Give it a full re-charge every now and again for optimal performance.
Mindset Fatigue: Sometimes, the issue isn’t physical—it’s mental. Feeling bored, unmotivated, or burnt out? That lack of enthusiasm will show up in your training and nutrition.
How to Smash Through Plateaus
1. Training Tweaks
Let’s start with your workouts. More isn’t always better—better is better.
Increase Intensity: If your sets feel easy, it’s time to up the ante. Add weight, slow your tempo, or push closer to failure. At this stage, intensity trumps volume every single time.
Change the Stimulus: Been doing the same exercises or split for months? Mix it up. Adjust your rep ranges, reorder exercises, or try new movements. (Yes, that might mean revisiting Bulgarian split squats. Sorry, not sorry)
Focus on Form: Sometimes, it’s not about doing more—it’s about doing it better. Refine your form, ensure full range of motion, and prioritise quality over quantity. A technique shift could be all you need to add 5-10% to your big lifts.
2. Nutrition Adjustments
Your progress is as much about what you eat as how you train.
Audit Your Intake: If you’re not tracking your food, now may be a good time to check in on it. And if you are, double-check for accuracy. Those “just one bite” moments, or "I'm in the right ballpark" thoughts can be slightly wide of the mark and holding you back.
Adjust Your Calories: If fat loss has stalled, consider a small calorie deficit—200 to 300 calories is usually enough. But avoid drastic cuts; you still need fuel for performance and recovery.
Prioritise Protein: Protein supports muscle growth, recovery, and satiety. Aim for 1.5–2g per kilogram of body weight daily.
Think Carbs, Not Just Calories: Carbs fuel your workouts. If you’ve slashed them to lose weight, you may be sabotaging your performance. Focus on timing carbs around workouts for optimal energy and recovery.
3. Mindset Shifts
Plateaus aren’t just physical barriers—they’re mental ones too.
Focus on the Process: Stop obsessing over the scale or the mirror. Progress is a byproduct of consistent effort. Nail your workouts, stick to your macros, and prioritise recovery—the results will come.
Celebrate the Small Wins: Hit a PR? Great. Prepped all your meals this week? Amazing. Celebrate every step forward, no matter how small. Progress isn’t linear, but it all adds up.
Get Fired Up: Accountability and effort beat fancy “hacks” every time. Set a killer goal, crank up your playlist, and attack your training with intent. Effort trumps optimisation.
Key Takeaways
Plateaus happen because your body adapts, you’re not recovering enough, or your mindset needs a reset.
To break through, focus on increasing training intensity, tightening up your nutrition, and re-centering your mindset on the long game.
Recovery isn’t optional; it’s your secret weapon for staying consistent and strong.
If you’re ready to smash through your own plateau and need some extra guidance, I’ve got you covered.
Visit my 1-1 online coaching page to apply for coaching, and let’s make 2025 the year you break through every barrier.
Stay strong, stay consistent, and keep raging against aging.
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