When it comes to exercise, one of the biggest challenges is avoiding a training plateau. After all, when you stop seeing progress, it’s tough to stay motivated and see continuous progress. So, how do you keep your workouts fresh and effective? The key is knowing when and how to change your exercise routine.
Personal trainer and Cover Search 2024 finalist, Lelani Loots, shares expert advice on how to recognise a training plateau, how to change your exercise routine and how to keep up results.
“Whether you should switch up your training depends on your goals, current progress and how your body is responding to your current routine,” says Loots. “If you’re seeing good progress and staying injury-free, you might not need a drastic change. Incorporating variations like different exercises, training splits or changing the volume/intensity every few months can help prevent plateaus and promote long-term gains.”
Here are four signs it might be time to change your exercise routine:
Injury or Discomfort
If you’re experiencing chronic soreness or discomfort, it may be time to rest or try a different approach to avoid overtraining.
Imbalance or Overuse
If certain muscle groups are overworked while others are underdeveloped, switching your training focus to the latter could help restore balance and prevent injury.
Boredom
If you’re feeling unmotivated or bored with your workouts, it’s a sign you’re in a training plateau. Changing your routine can reignite your enthusiasm and keep things interesting.
Plateaus
If you’ve stopped seeing progress in strength, endurance or muscle growth, your body may have adapted to your current
training programme and it might need a new stimulus.
READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Eating Less Or Exercising More?
Try this hack to (almost) never hit a training plateau
Two words: progressive overload. It involves gradually increasing the intensity of your workouts over time. This could be via:
- Extra weight – to build muscle and endurance
- Extra reps – to build endurance
- Added sets – to build muscle
- Different training variables – this could be speed, power or time, each addressing different goals
By adding constant change, progressive overload training is one of the most effective methods for building strength and muscle. And, since it prioritises changing your routine, hitting a training plateau is less likely. However, like any approach, it has both positive and negative aspects. Here’s a breakdown:
The Pros & Cons Of Progressive Overload
The Pros
Strength and Muscle Gains: Progressive overload ensures your muscles and nervous system are consistently challenged, which drives strength development and important muscle growth.
Flexibility: You can apply progressive overload in many ways (increasing weight, reps, sets, or intensity techniques), making it adaptable to different goals (strength, hypertrophy and endurance).
Structured Progress: It provides a clear framework for tracking progress and setting measurable goals. This can keep you motivated and help you avoid stagnation and plateaus.
READ MORE: 12 Cross-Training Workouts Perfect For Weightlifters, Runners And More
The Cons
Risk of Injury: If you push the intensity too quickly or without proper form, you increase the risk of injury. This is especially true when focusing solely on adding weight or reps without considering recovery or technique.
Mental Burnout: Continuously aiming to increase load or reps can be mentally exhausting. Constantly focusing on progress rather than enjoying the process can take a toll on motivation and enjoyment of workouts.
Over-training: If you constantly push yourself to overload without allowing enough recovery, you risk over-training, which can lead to fatigue, burnout and even muscle loss over time. Incorporating proper warm-ups, recovery and variety into your routine can help you avoid the downsides and lead to safe and effective progress.
