Plateau Effect: How to break through any exercise plateaus

When you’re in the gym, working hard and eating right and the scale just isn’t cooperating with you, thoughts immediately turn to one word that you really don’t want to even think about, much less utter.


Specifically, the term “exercise plateau,” a term that signifies that your body has decided to stop losing weight, gaining muscle or whatever it is you’re trying to do and simply stops cooperating with all your training, weight lifting, cardio and anything else you’ve been sweating to since you embarked on this fitness endeavor.

The fact is plateauing as it relates to exercise isn’t all that uncommon, so the first thing you have to remember is that you’re not at fault, and there’s nothing you did incorrectly to get to this point. The focus moving forward is how to get past this hump, this exercise roadblock to the point that you start seeing those positive gains again, rather than stagnancy.

The key to the plateau effect and breaking that vicious cycle is variety, followed closely by really examining your diet. A friend of mine did cardio five times per week for six months and lost a ton of weight, about 30 pounds to be exact. Another took a job outdoors that included walking all day, every day as part of the job, and he dropped 40 pounds in about nine months.

And yet both got the point that they simply stopped losing weight.

Both of them had poor eating habits, including junk food and eating late at night. The cardio in both situations more than offset that, plus they had never worked out previous to joining a gym and getting a new job, respectively, and neither one of them had ever done any weight training, either.

Pulling back on the cardio in the first scenario and adding more body weight training (i.e. variety) allowed for more weight loss and also toning of loser areas on the body. The person who worked and walked all day also incorporated weight training and started to see more muscle development as well.

And they both changed their diet, drinking more water and less salty and foods filled with fat.

Sometimes even the most ardent and amazing workout isn’t what your body is going to respond to at that very moment. Those who eat well, exercise and don’t lose weight shouldn’t completely abandon ship, but rather alter what they’re doing.

What works for some (cardio every day) might not work for others. You could argue that finding that magic bullet of sorts is key to not only get started but implement once your body catches up with your current exercise regimen.

Variety is key and so is intensity and upping your gym or at home workout routine game so that your body won’t know what hit it, and you can effectively trick it into losing even more weight and reaching those intended goals, thus breaking through any plateau poised to stand in your way.