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How to get over a workout plateau

published: 12-04-2015 Journal entry icon

Feeling stuck in your workout routine? Periodization is a training method that can help you overcome the plateau and boredom from doing the same workout repeatedly. For example, if you follow the same lifting routine for too long, your body will eventually adapt to the stresses of training, and you’ll see little or no improvement in performance. Following a workout routine for “too long” depends on factors such as your age, training program, duration, intensity, and recovery. In order to see improvement, researchers suggest adding a periodization plan to your workout. Periodization works by changing different variables of a fitness routine (such as the amount of weight, number of repetitions or sets, or intensity) every 1–6 weeks. Changing components of your workout forces your body to constantly try to overcome the new stresses and encourages continual growth and increased performance.

Creating a periodization plan also reduces your risk of overtraining. Consult a certified trainer to design a program that can help you overcome any workout plateaus, or check out the Navy Operational Fitness and Fueling System (NOFFS) strength and endurance training series.