Keeping your workout routine fresh is a hard task for anyone. I'll share my tips on ways to keep pushing through even when you hit a plateau.

We have all been there; It could be the scale not showing what you are expecting, training might not be giving you the results you were aiming for, or maybe your head isn't in the game. It doesn't matter what your fitness level is. Eventually, we all plateau. You can't do the same workouts day after day and continue to see results. Once your body gets used to the level of output needed to accomplish what you're striving for, you will have to make adjustments to your fitness plan to continue to see results.

For as long as I can remember, I have always been working toward a goal. It started young with baseball and continued well into adulthood. Sometimes I was training for an upcoming season, or there were times I would train because I knew the scouts were coming out to see us play and I wanted to be at my best. These days, I am training to improve my golf game ( read about my tips here) or even just maintaining my physical health to play the way I want to with my kids. No matter what stage you are at in life, there is always room for improvement.

Weight Loss Plateau

Plateauing during weight loss is one of the most commonly recognized forms of a plateau. Once your body has become accustomed to whatever nutrition and exercise plan you are following, you are going to have to find ways to keep losing. The biggest tip I can give anyone going through this is, not to give up! Giving up out of frustration of not seeing our anticipated results is one of the easiest things you can do. This is not only true for weight loss, but it can also apply to any other facet of life. Diet and exercise go hand in hand. First, don't overestimate your physical output. Sometimes it is easy to rationalize our food overindulgences by telling ourselves that we deserve it because we did a hard workout or we've been on an excellent workout streak. You need to make sure that your intake and output are where they need to be for you to continue to lose. You're going to want to be honest with yourself and take a good look at where you can improve. Maybe you can move to a bigger calorie deficit, pull back on the carbs temporarily, or increase your exercise. If you try one of these you should move back into the weight-loss range where you are burning more than you're taking in.

Training Plateau

The best way to avoid plateauing while training is actually very simple, always keep your body guessing. No matter what your fitness level is or what exercises you prefer, once your body masters that routine and knows what is expected, you're going to have to throw it a curveball to keep seeing progress. Sometimes, it can be something as simple as throwing an extra 5 or 10 pounds onto the weight bar you are lifting. If you're into using resistance bands, you can try decreasing the amount of weight and increasing the number of reps you do to help get your body off of autopilot and back into the zone. There have been times I have added more weight or even changed the order of my workout to keep it fresh.

Whatever the challenge before you is, positivity and perseverance are both key. Having the drive and determination to keep working toward your goal despite seeing immediate results will help you overcome any mental block or plateau you may be experiencing. Personally, I welcome this since I know these types of challenges help me grow far beyond the gym. Most strategies we use to accomplish our physical goals can be applied to any aspect of life. I'd love to hear from you guys and find out what you all do when you have to pivot to a new technique or routine!



I am not a medical doctor, nor do I hold a professional license in the medical field. The information presented is solely based on my experiences as a professional athlete and for informational purposes only. Please consult with your physician prior to any new or changing fitness endeavors. The author and blog disclaim liability for any damage, mishap, or injury that may occur from engaging in any activities promoted by this site.

Author Bio - Michael Lucas

Before finishing his professional baseball career as a pitcher, within the Chicago White Sox organization, Michael Lucas was born and raised in Western Pennsylvania. Growing up, he was always involved in sports, specifically baseball. As he progressed as a pitcher, he started to become more passionate about the mechanics and the things he considered to be controllable. Naturally, strength and conditioning became a focus of his as he progressed through being a 4-year starter at Division 1 Xavier University to starting his professional baseball career with the Chicago White Sox organization. The son of a chiropractor and teacher, Michael has been aware of mechanics and the importance of proper movements even before having success with baseball. The cross pollination of his athletic career alongside his passion of mechanics and teaching gives him a unique perspective on the development of athletes.

While teaching and training remain a focus of Michaels, his absorption lies within helping athletes achieve their goals through the quality products and services provided by Shelter Fitness; a leading e-commerce fitness company co-founded by Michael and his former teammate at Xavier University and brother, Matt Lucas. Michael continues to challenge himself both personally and professionally through multiple channels. He remains involved in professional baseball through various professional organizations and high-level relationships. Michael currently resides in Cranberry Township, Pennsylvania with his wife and children.