You’ve been pretty consistent at the gym/with your workouts – you made a lot of progress at the start of your journey, but now you’ve hit a plateau. Sound familiar? If so, THIS POST IS FOR YOU!
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Our bodies ADAPT to our movements and routines. If you are in the gym doing the same type of workouts over and over day in and day out, your body will eventually hit a PLATEAU IN PROGRESS. Here’s an example of a workout regimen that a lot of people fall into: 2 days a week targeting upper body and 2 days a week doing lower body, going in the gym and grabbing the exact same weights each time, doing the exact same repetitions each time, and doing the exact same exercises each time. Though it is great to be consistent with getting into the gym and moving your body, being TOO consistent with your workout regimen can inhibit progress with time.
HOW TO SEE BETTER RESULTS WITH YOUR WORKOUTS:
- Adjust Your Weight Selection: If you always go for the 10 pound dumbbells when you do bicep curls, bump it up to 12.5 or 15 for a set or two. Or if you tend to go all out with your weight selections, choose a lighter weight and focus on improving your form and the mind-body connection as your contract your muscle on each repetition.
- Increase or Decrease Your Reps: If you don’t yet feel comfortable adjusting your weight, a great alternative is to increase or decrease the amount of repetitions you do for each exercise. If you typically do 3 sets of 8 reps, increase to 4 sets or 3 sets of 12 reps. Or another fun option we like doing at the gym is “supersetting;” meaning, you complete one set of exercises then move onto another set of exercises immediately with no rest time. The second exercise can be a totally different kind of exercise, like first you complete 10 squats then you complete 10 step-ups with no rest time, OR you could vary the original exercise for your supersetted exercise. For example, you could do 10 leg extensions the typical way, then decrease the weight and immediately complete 10 reps using single leg then switch to 10 reps on the other leg.
- Change Up the Type of Exercise: Bring a friend with you and have them lead you through their typical workout so that you feel comfortable doing those new exercises, watch your favorite fitness girl or guy on Instagram or YouTube and try some of their workouts, or hire a personal trainer for a month or so until you feel comfortable.
SWITCH IT UP! Stay consistent with going to the gym, but try changing up one or all of these things and WATCH YOURSELF GROW.