Crossing the Plateau What to Do When Your Fitness Progress Stalls

Any avid student of fitness has experienced a point at which progress has stalled. As a personal trainer, there are several techniques I employ to help clients break through this stagnant period we identify as the ‘plateau.’ These methods allow the client to continue their development and maintain a sense of optimism in regard to achieving their fitness goals.

We must approach our personal fitness in the same way that we manage our finances. During the recent market crash, families were forced to reallocate funds in their order of importance. When looking at your portfolio, it seems that little Suzie’s dance lessons would take a back seat to paying this month’s mortgage. Our fitness paradigm must be constructed in the same manner. We must identify the most crucial element of our personal fitness and provide it with the greatest investment. The question is, typically, what is the most crucial element of my fitness?

The most crucial element of personal fitness is always the component that is the least proficient. I’m sure you have heard financial advisors preaching a well-rounded portfolio. Likewise, your fitness assessment must exhibit the same balance. If your aerobic endurance is subpar, then cardiovascular activity must become the focal point. If your lower extremities are weaker than their counterparts, the program must focus on improving leg strength. Whatever the deficiency may be, you are only as good your weakest attribute. Identifying the weakness and exploiting it is the fundamental principle in breaking through the plateau.

Be Realistic

Having identified the crucial fitness element, you must then distinguish your personal goal. Much like a financial portfolio, your aspirations must be realistic. I believe everyone would like to be a millionaire overnight, but for most of us, this possibility is impractical. However, with the proper investment strategies, hard work, and diligence, this goal could eventually materialize.

Similarly, your fitness goals must be reasonable. For example, it’s idealistic and counterproductive to believe that one can lose 30 pounds in two weeks. Yet, I have seen more clients disappointed having only lost two pounds within that same time frame. If someone handed you ten dollars, would you throw it away? Although it’s not a million, I’m sure you would be more than willing to accept the money. Why, then, are we so aggravated with ourselves when the scale doesn’t show 30?

It’s imperative that we create a goal that is both realistic and obtainable. Moreover, there should be a true sense of accomplishment when the goal has been achieved and a new goal is required. Much like our financial statement, small, incremental gains will translate into a much larger return in the future.

Be Specific

Once the goal has been established, there are two mechanisms that must be implemented in order to improve the desired fitness component. The first method is called specificity. Specificity identifies the body’s adaptability to what is specifically being practiced. Therefore, you become better at what you do as opposed to what you don’t do. It seems academic that, if you were to strive to be an Olympic swimmer, you wouldn’t waste your time trying to hit a baseball. So why, as fitness enthusiasts, do we train our arms four times a week when we can’t even climb a set of stairs? Once the weakness has been identified, we must create a training regimen that specifically focuses on the weakness.

Crank It Up

The second principle necessary in creating a comprehensive training regimen is overload. Overload is defined as a challenge issued to the body that is greater than usual.

If your cardio workout entails walking 30 minutes at lunch break, chances are that, over time, you have mastered the routine and find the exercise less challenging. I would like to point out that any physical activity is positive. If you are walking a half-hour a day and that is what you enjoy, by all means, walk. However, this article is focusing on the plateau effect. If you are dissatisfied with the progress gained from your half-hour walk, you must employ the overload principle.

If your goal is weight loss, you must expend more calories. The two ways you create an overload scenario is by increasing either the intensity or duration of the workout. If you have a time constraint, then you must increase the speed and gait of your walk. If time is not an issue, by increasing the length of the walk, the number of calories burned will increase. In investment terms, providing a larger investment creates an opportunity for a much larger return. By investing more time or energy during the workout, the likelihood of the plateau decreases.

Write It Down

I find it interesting that, while I spend nearly 60 hours a week in a gym, I rarely see members writing anything down. Ironically, I will watch dozens of people periodically checking their BlackBerry for stock quotes and financial updates (while at the gym … shame, shame).

Tracking is an essential ingredient for success in any undertaking. Some people spend as many as 20 hours a week at the gym, yet have no idea of their progress. The only way to consistently challenge yourself is to record everything. Take notes. If you are not feeling well, make a notation. Your performance on that day will more than likely be affected. These little reminders will enable you to track your progress and assist in determining your goals and overload strategies. This data will also hold you accountable. It is very easy slack off on days when you feel less motivated. Scroll back to the last workout and challenge yourself to improve.

Be Creative

The most critical piece of advice I stress to my clients is that they utilize their creativity. I urge people to take a variety of fitness classes and explore other forms of exercise. Create new workouts that challenge you both physically and mentally. There needs to be variety within the fitness routine; otherwise, your lack of interest will translate into a lack of success.

Many of the world’s wealthiest people amassed their fortune by thinking outside the box. Likewise, by approaching your training with a sense of innovation, you will be rewarded with new challenges and continued growth.

By using the techniques described here, one can avoid the pitfalls of the plateau effect. Clients that implement these methods have showed continued success in reaching their fitness goals. I urge all my readers to employ these practices in their quest toward achievement. Remember that every day presents new challenges, and it is never too late to turn it around.

Jesse Baker is president of 180 Fitness in Springfield; (413) 439-5133;one80fit.com