How to overcome the plateau effect

A focus on training can lead to a feeling of monotony and boredom. A problem can have a very simple solution. For example, you can train outdoors and enjoy pleasant weather, or you can try a completely different style of training, such as yoga. Measures to overcome the training plateau should not be desperate; changes should only set new challenges for you.

How to return motivation? In this article, we will try to answer this question.

Set new goals

First of all, redefine your training goals. Do you want to lose weight? Build muscle? Improve functional training? Working on flexibility? If you find yourself on a training plateau, it may be that you simply lost your focus on the goals you are working on. Once the goals are clear, write them down on paper and develop a plan.

If you are looking for a new goal, choose something that excites you. Train for the participating in a marathon, triathlon, fitness, or Crossfit competition, in a team game.


Exiting the comfort zone will allow you to regain confidence in yourself and can be an excellent motivational incentive that will help you return to the right course.

Train with a partner

If you are disciplined and responsible, you can train alone. It may be important for some people to have a clear vision of current tasks and no distractions. Nevertheless, while many do not give all their best when they train alone.

Hire a trainer

Trainers specialize in tailor-made programs for their clients. Experienced trainers know what you need to achieve your goals, and how to help you break out of your plateau. When you hire someone, conduct your own investigation or use the recommendations. In the end, you want to hire a specialist who will call you to account and help break through the veil of boredom and monotony.

The ideal coach sees the limit of your capabilities, but at the same time makes you become stronger and better. Even if it is just a few workouts, an orderly schedule with your trainer will become your new motivation.

Exercise outside

Constant training in the gym can really make you sad and turn into a routine. If all the options available come down to choosing a motivator, a routine of training can quickly get boring.

For example, if it’s hot outside, swim a few laps in the pool or in the lake. If it’s cold, put on a warm sweater and go run along the park alleys. Outdoor activities will help to breathe new life into your training program.

Try to change the gym

If you see the same places around you every day in which you meet with the same people, a feeling of monotony can appear very quickly.

Changes in daily affairs can become exactly what you need, namely the desire to exercise. If you don’t feel inspired and tired of your workouts, try exercising in the new gym – even if it will be just a few training sessions – so that the exercises are again the first task you have to do.

Find a workout program online

If one of your excuses for not wanting to hire a personal trainer, there are many fitness marathons and programs online. If you are sure that you are able to do the exercises correctly, you have access to the gym or there is equipment for homework, find a new training program for yourself that will make your workouts varied.


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