How to Modify Your Workouts to Avoid a Plateau

Continuing our 7 Principles of Training, we now focus on our actual workouts and try to answer the question: What do I do when I hit a plateau?

I’m sure you’ve read many articles, watched tons of videos, and even listened to endless podcasts addressing the issue of how to get unstuck in your workouts.

First, let’s define what a plateau is and why you want to get over it. Simply put, a plateau is when your numbers don’t move. Whether your goal is to increase reps, increase the weight lifted, or both, nothing seems to budge. No matter what you do you just can’t seem to get another rep or even five more pounds added to the bar. Something needs to be done.

Second, you need to determine if increasing your numbers is all that necessary. If your goal isn’t about gaining more strength then there are other ways to make your training more effective. Perform supersets, giant sets, or circuits. Do higher reps, lower reps, or rest/pause sets. Whatever you need to do to get in a great workout, do it.

On the other hand, if you want those numbers to start climbing there are a few things you can do.

On the Principle list, I stated: Modify and change. Every 30 days review routines and movements and change, modify, and document.

Three things stand out in that statement:

1. The 30-day habit
   It’s a good rule of thumb to review your training progress every 30 days or so. About once per month is long enough to see what’s working and what isn’t once you get rolling with a program. Initially, you want to give any program at least six to eight weeks in order to work (or not). Then you can review it every 30 days. Avoid program hopping every week or every few days. That’s not nearly enough time to get into a groove with anything.
2. Document
   Keep track of exercises, sets, reps, and weights used. You can even jot down other things like energy levels, mood, and anything else that comes to mind that may have an impact on your training. I highly recommend a physical notebook. I would avoid putting everything on my phone due to the fact that it’ll be too tempting for distraction.
3. Change/Modify
   Once you’ve established a good habit of tracking and reviewing you’ll be much more educated on what’s working and what isn’t. You’ll be much more in tune with your physique and what’s really causing those plateaus. Also, if you do change or modify anything be sure to only change one or two things at a time. Too much change will only confuse you on what worked and what didn’t.

The main point is that getting over a plateau doesn’t require some cataclysmic shift in the earth’s atmosphere. Most lifters will only need to pay more attention to their training, track it, and then make some minor changes. No overhaul is required.

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Here are all the posts related to the 7 Principles of Training:

My 7 Personal Principles of Training
Clear Your Mind Before Your Workout
How to Get Better Results From Visualizing Your Workouts
Get the Most From Your Training: Go to Work in the Gym
What’s the Right Amount of Weight to Use in My Workout
Water and Workouts: Your Overlooked Tool for Better Results
How to Modify Your Workouts to Avoid a Plateau
3 Keys to Workout Longevity