Have you ever found yourself stuck in your exercise progress? Whatever your ultimate goal is, chances are the answer to this question is yes.
We have all been there, you hit week number 8 or so, and surprise: It’s no longer as it was in the beginning – when you saw progress every week and felt both better and stronger each day.
Suddenly, it’s like someone has pulled the hand brake, and no matter how hard you try – you see no results from working out.
Don’t give up just yet. Before diving into the solutions, let’s understand why you might have hit this wall. It’s essential to recognize that plateaus are normal and understanding their causes will help you break through them more effectively.
Contents
Why You’re Not Seeing Results
The Progressive Overload Principle
One of the most common reasons for plateauing is failing to implement progressive overload. This fundamental principle states that to continue seeing improvements, you need to gradually increase the demands on your musculoskeletal system. This can be achieved through:
- Increasing weight
- Adding more repetitions
- Reducing rest periods
- Improving form
- Increasing time under tension
READ MORE:
Tracking Your Progress
Sometimes, the issue isn’t lack of progress but rather how you’re measuring it. Consider various tracking methods:
The truth is, it is inevitable to hit this so-called plateau more than one time in your exercising life. But just like with anything else in life in which you want to be successful, sometimes we need to get out of our comfort zones to go beyond.
Let’s face it; changes need to be made in your exercise routine and your daily life!
But don’t panic; you don’t have to be extreme to see improvements. All it takes is some smart fine-tuning:
4 Science-Based Ways to Reach Your Exercise Potential
1. Play With Your Diet
It is here where you have to be smart:
Don’t force yourself into an excruciatingly hard diet; it just won’t work!
Start small.
If you want to lose weight, cut down on your carbs little by little:
- Don’t order those extra fries,
- eat some fruit instead of that bar of chocolate as a snack,
- drink some sparkling water instead of Coca-Cola, and
- stop eating at latest when you feel filled up!
On the other hand, if you want to put on muscle, eat a bit more of protein:
- Have an extra piece of lean chicken or some tuna.
- Snack on almonds, eggs, or chickpeas.
- Drink milk.
- Drink a protein shake after exercise.
Advanced Nutrition Strategies
To take your nutrition to the next level, consider these strategic timing approaches:
| Meal Timing | Purpose | Key Nutrients |
|---|---|---|
| Pre-workout | Energy boost | Complex carbs, moderate protein |
| Post-workout | Recovery | Protein + quick-digesting carbs |
| Before bed | Muscle repair | Slow-digesting protein |
Trust me. You will see the difference in no time!
2. Resting And Sleeping
Our bodies need these two just as much as exercise and good food.
Fact is, it has been scientifically proved that a lack of sleep directly correlates with having food cravings, reducing fat loss and hindering muscle growth.
Quite simply put, if you don’t sleep enough, your body can’t restore your energy levels and repair damaged tissue.
“Major restorative functions in the body such as tissue repair, muscle growth, and protein synthesis occur almost exclusively during sleep.”
Reference: harvard.edu – Sleep and Health
Advanced Recovery Strategies
Beyond basic sleep improvements, consider:
- Active Recovery Methods
- Light cardio
- Mobility work
- Yoga or stretching
- Swimming
- Walking
- Stress Management
- Meditation
- Deep breathing exercises
- Regular massage
- Foam rolling
- Contrast showers
The cool thing is that just by adding 30 more minutes of sleep to your night, you can restore the balance in only a few weeks.
3. Finding Someone to Compete With
Success in life sometimes comes from receiving encouragement from others in our daily lives.
Humans are social beings and need interaction with others. The same can be applied when trying to achieve fitness goals.
Find a relative or friend who wants to hit the same fitness marks. Competition sometimes can also trigger that extra bit of motivation you needed.
“Competition triggers a social ratcheting-up process. In a competitive setting, each person’s activity raises the bar for everyone else.”
Reference: upenn.edu – Want To Exercise More? Get Yourself Some Competition
It turns out that sharing your experience with others on the same pursuit can be an enlightening and helpful activity. Asking for a bit of help can do wonders!
Using Technology to Stay Motivated
Modern technology can help optimize your training and keep you accountable:
- Fitness Apps
- Progress tracking apps
- Workout planning software
- Recovery monitoring tools
- Nutrition tracking apps
- Wearable Tech
- Heart rate variability monitoring
- Sleep quality tracking
- Activity level monitoring
- Recovery status assessment
4. Mixing up Your Routine
Sometimes, staying put in one place or activity can be detrimental to your progress.
Not just in exercising but also in many other aspects of your life. With that in mind, expecting the same exercise routine to work with the same effect after 2 months is a bit dreamy.
The key here is variety.
Advanced Training Techniques
When basic program adjustments aren’t enough, consider these advanced techniques:
- Time Under Tension (TUT)
- Slow down your repetitions
- Focus on the eccentric phase
- Implement pauses at key positions
- Training Methods Variation
- Drop sets
- Supersets
- Giant sets
- Rest-pause training
- Mechanical drop sets
It is up to you to give yourself and your body a challenge now and then to get out of your comfort zone.
There is a TON of different ways to do your exercise; I have gathered some of the best at-home exercises to provide you with all the tools you need for variation and maximum gains.
Be sure to bookmark it!
But beware of being overambitious; keep it simple yet challenging, and the changes will show sooner than you expected!
When to Seek Professional Help
Sometimes, the best solution is getting expert guidance:
Signs You Need a Trainer
- Form issues
- Recurring injuries
- Lack of program structure
- Plateau lasting more than 8 weeks
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Final Words: No Results From Working Out? It’s Time to Take Action!
So, you see no results from working out.
What to do?
Well:
The bottom line is, while there might be more pieces of advice out there, the fundamental pillars of any exercising routine are:
- exercise,
- dieting,
- and resting.
Remember that little changes over time, -can amount to great results.
Keep it simple -and take action!
Frequently Asked Questions
Q: How long should I wait before making changes to my program? A: Generally, give a program 4-6 weeks before making significant changes unless you’re experiencing pain or discomfort.
Q: Should I completely change my workout routine when stuck? A: No, make gradual changes to one variable at a time to identify what works best for you.
Q: Can stress affect my workout results? A: Yes, stress can significantly impact your results by affecting hormones, recovery, and motivation.
Other Helpful Resources
- The Perfect At-Home 3 day Split Workout Routine to Build Massive Strength
- What are The Benefits of Leg Workouts? 7 Killer Reasons to Train Your Legs!
- 7 Reasons You DON’T Need to go to The Gym (And What to do Instead)
- Posterior Muscles Of The Back: What is The Posterior Chain?
- At Home Shoulder Workouts Without Weights: The Definite Guide!
- Build Strength Doing Workout At Home: The Ultimate Guide