We’ve all been there. You’re crushing your fitness routine, feeling stronger, faster, and more energized than ever—and then… nothing. The dreaded fitness plateau strikes. No matter how hard you try, you just can’t seem to level up. But don’t worry—plateaus are completely normal and actually a sign that your body is adapting to your routine. The key is to mix things up and give your muscles (and mind) a little surprise. Here are some fun, and proven, ways to bust through that fitness plateau and keep your progress moving forward!
Change Your Routine (No More Snooze-Worthy Workouts!)
Our bodies are smart. They get used to the same movements and intensity over time, which is why you might feel like you’ve hit a wall. The trick is to shake things up!
Try a New Class: Ever thought about trying something outside your usual groove? A dance fitness class (like SHiNE) or strength training (like UPLIFT) might give your muscles a much-needed challenge.
Switch Up the Order: If you’re stuck in a routine, start changing up the order of exercises. Your body will be forced to adapt to the change.
Add Variety to Your Cardio: If you’ve been on the treadmill for months, it might be time to switch to cycling, swimming, or even dancing your heart out.
Track Your Progress (It’s Not Just About the Scale!)
The scale can be a tricky thing—sometimes it just doesn’t reflect how strong you’re getting. The solution? Find other ways to measure progress!
Write it Down: Take note of your strength levels, endurance, or flexibility. Whether it’s lifting heavier weights, finding your groove in a dance class, or doing a new yoga pose, tracking these wins will keep you motivated.
Celebrate Small Victories: Don’t wait until you’ve lost 10 pounds. Celebrate when you’re able to do 5 more pushups or hold that plank for 30 extra seconds. These moments matter!
Focus on Recovery (Yes, Rest is a Secret Weapon!)
We get it—you’re on a mission to crush it. But here’s the thing: your muscles need time to recover in order to grow stronger.
Sleep is Your Best Friend: Aim for 7-9 hours of quality sleep each night. Your body does a lot of its recovery while you’re snoozing.
Stretch It Out: Make flexibility a priority. Incorporating a cool-down or yoga session can help reduce stiffness and improve your range of motion, making your next workout feel a little easier.
Rest Days are Essential: Don’t be afraid to take a day off! Sometimes, a little break is all you need to come back stronger than before.
Mix in Some Strength Training (Because Strong is the New Sexy!)
Maybe you’ve been focusing on cardio or dance, and that’s great—but adding some strength training can break you out of that plateau rut and build muscle like nobody’s business.
Lift Heavy (But Smart): It’s time to pick up the weights and challenge yourself. You don’t need to become the next strongman competitor, but incorporating some free weights or resistance bands can push you to new limits.
Compound Movements: Squats, lunges, and deadlifts are all fantastic because they work multiple muscle groups at once. That means you’re burning more calories and building more muscle in less time!
Get Out of Your Comfort Zone (Embrace the Unknown!)
Sometimes, the best way to break through a plateau is to do something you’ve never done before. The unfamiliar is often where the magic happens.
Try High-Intensity Interval Training (HIIT): Short bursts of intense activity followed by brief rest periods can rev up your metabolism and challenge your endurance.
Dance It Off: Yes, we’re biased, but dancing is a fun way to build strength, stamina, and coordination. Plus, it’s a serious mood booster. Who can resist those endorphins?
Fuel Your Body Like a Champ (You Are What You Eat!)
Your body is a machine, and like any machine, it needs the right fuel to keep running smoothly.
Don’t Skip Breakfast: Your body needs energy after a night of rest. Fuel up with a healthy breakfast to kickstart your metabolism and keep you going strong.
Hydrate, Hydrate, Hydrate: Drinking water is an easy way to improve your performance. Dehydration can leave you feeling sluggish and slow, so aim for those 8 cups a day.
Eat for Energy: Focus on lean proteins, healthy fats, and whole grains to keep your energy levels high and muscles properly fueled for your workouts.
Get a Workout Buddy (Accountability FTW!)
Sometimes the best way to get out of a funk is by bringing a friend along for the ride. Find a workout buddy to keep you motivated, push you through tough workouts, and share in the post-workout glory.
Join a Fitness Class:Group fitness classes like SHiNE and UPLIFT are perfect for community vibes and encouragement. Plus, they’re super fun—dancing and sweating to the beat is way more enjoyable with friends!
The Bottom Line
Breaking through a fitness plateau isn’t as hard as it seems. By changing up your routine, tracking progress, focusing on recovery, and maybe adding a little extra fun to your fitness journey, you’ll be back on track to smashing your goals in no time. So get out there, try something new, and remember to have a blast doing it—because fitness is all about feeling good and having fun!
