Other signs include muscle and joint pain and you may find you get sick more easily. Getting proper rest and recovery is just as important for your fitness progress as regular workouts.Ĭleveland Clinic in the US says some of the signs you might be overtraining include fatigue, low energy levels, insomnia and even the loss of your period. The American Council on Exercise (ACE) in the US says this change is known as “general adaptation syndrome” and it's why you can hit a fitness plateau even when you're doing everything right!Īccording to ACE, another common reason you might hit a plateau is due to overtraining. Your body is incredibly resilient, and this means it adapts to the physical demands of training.Īs your body adapts, exercises that were once challenging become easier. SHOULD I TAKE A BREAK FROM WORKING OUT HOW TOPeople don't always know how to change their training style or increase the intensity and it's easy to become comfortable with a particular routine once you get an exercise habit in place. However, as time passes and your body adjusts to exercise you may notice the results become less obvious. When you first start working out, you usually feel the results straight away, especially if you're working out for the first time or returning to fitness after a break. NASM suggests you should advance your training every three to four weeks to see steady and consistent results. It’s normal (and exciting!) for your workouts to feel easier as you get stronger - that’s your cue to dial up your training so that you can keep progressing and avoid a plateau. Sweat Trainer Kelsey Wells uses hypertrophy training in her PWR programs, where you’ll gradually increase the weight and duration for each exercise over time to help to increase your overall strength and muscle. To keep seeing improvements in your strength and fitness, you need to progressively overload your body to keep it changing, adapting and getting stronger.Īccording to the National Academy of Sports Medicine (NASM), this training principle is also known as muscular hypertrophy.Ī hypertrophy workout “consists of exercises utilising low to intermediate repetition ranges with progressive overload.” Learn more: Which Training Style Is Right For You? This is a sign that you may be ready to try a new training style. You might start to feel unmotivated, bored, or find you just don’t feel like working out. What is a workout plateau?Ī workout plateau occurs when your body adjusts to the demands of your workouts. Are you stuck in a fitness rut and feel like you’ve stopped making progress?ĭon’t feel discouraged if you feel like you’ve hit a roadblock on your fitness journey - it happens to all of us! Once you understand how your body adapts to training, you can make changes to your routine to break through the plateau, continue making progress and start enjoying exercise again.
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