Just like any habit or routine, consistency is always the key to results. Exercise is no different, and consistency in the frequency of your training has a major effect on the outcome of your performance and your results.
It is crucial to remember that you need to look at your sessions as averages over time. Just because you missed one session during a particular week because life got in the way, it does not mean that you automatically will regress – you just need to reset, re-focus and make sure you find the time to fit your training into your week.
It is important to remember that the results you are chasing will not always follow a linear progression; there will be ebbs and flows. Even the best trainers and clients can sometimes hit plateaus with their results in the gym. Hitting a plateau can be demotivating and frustrating but the next steps that you take to get yourself out of a flat spot will make all the difference.
If you are feeling like you’ve hit a training plateau, here are 3 tips to help you get back on track!
Switch Up Your Training:
We as humans are creatures of habit. We like routine and things to follow a certain pattern. The way you approach your training will follow the same path. Monday might always be your upper body day, Tuesday lower body and Wednesday rest, but there is nothing wrong with switching this up to give your mind and body and bit of a shakeup. It is also a good idea to review your training as a whole. If all you have known is weight training or cardio training week in and week out, why not add something different in like a boxing class or Pilates to help you switch up your routine. This will also challenge your comfort zone and might be the catalyst needed.
Re-Assess Your Goals:
Sometimes we all need a reset; the same can be said for your goals. It is always good to break your goals down into:
Process goals: They are the small steps you take to reach your performance and outcome goals during each training session.
Performance goals: Performance goals refer to what you are trying to achieve. They are the building blocks that help you reach your outcome goal
Outcome goals: An outcome goal is a goal that is not under your control. It is the big picture goal.
It is vital to your progress that these remain fluid and that you constantly tweak and adjust the goal and/or timeframe. You can also reassess these at any time and having them written down is an easy way to look back at what your original goals were, and what it has transformed into now.
Look At Things Outside The Gym:
You might be smashing through your training and consistently attending the gym, but that is not the only key to success. Looking outside the gym at your day-to-day activities can provide a good insight into things that need to be addressed.
Are you sleeping enough? Is it quality sleep? What are your stress levels like? What is your nutrition like?
These can also help indicate what other factors that might be affecting your results apart from just your training itself.