You’ve shown up day after day, sweated through workouts, and resisted more cravings than you can count. But the numbers have ground to a stable halt.

Hitting a plateau isn’t a failure, it’s proof you’ve been consistent and made real progress. Think of a plateau as your body catching its breath before the next sprint. In this article, we’ll explore strategies to bump up your efforts without upending your entire life… again.

Let’s Recognize What’s Working

First, it’s worth taking a moment to see how far you’ve come so far. Are you happy with the results you’ve seen? What would you from 5 years ago think of where you are now? Have the results you’ve achieved made you a better person (this might be a tricky question for some)?

Write down the routines that have reliably steered you toward success. Whether it’s weekly strength sessions or food swaps you’ve actually come to enjoy, noting what stuck and worked lets you double down on your program’s strengths. All-or-nothing strategies often become a very resounding nothing, so what are you going to be able to keep committing to?

Next, celebrate your wins: inches lost around your waist, heavier barbells, calloused palms or simply waking up with more spring in your step. Often, we glance past everyday victories like they’re yesterday’s news, but they’re excellent fuel for long-term transformation.

Finally, remember that optimization often beats reinvention. You’ve built a solid foundation; this phase is about fine-tuning the engine, not tearing it down and starting from scratch.

Remember that the pursuit of perfection can also bring you to a grinding halt if it comes at the expense of action; your perfect plans are useless if you don’t actually do them so don’t worry about changing things to be perfect… just better.

Training: Increasing Intensity or Volume Without Losing Time

Micro Adjustments for Maximum Impact

The good news is that your training program works. Actually one of the best things you can do is stick with it. But try some of these tweaks that shouldn’t add too much time to your sessions:

• TEMPO, changing the tempo of the movements you do is a great way to bring in novel stimulus and bust through plateaus, particularly the eccentric phase of each movement (where the muscles stretch, usually the ‘down’ bit). Try doing your squats for a four count on the way down.
• MAX effort sets, add in a max effort set at the end of each movement, use this to calculate where your maximum intensity might actually sit and adjust future workouts based on these new numbers. Trainheroic is great for this since it automatically recalculates your working max level.
• Phase base training. Working in phases has helped some of my highest level athletes smash through plateaus. I tend to work through tempo phases, eccentric focus, isometric focus and then ballistic/plyometric phases. Changing specific movements is another way to get a novel stimulus to promote growth. For example, swapping your usual back squats for front squats, then zerchers, then hack squats every 3 weeks (unless you specifically need to train one of those for some reason like you’re a competing powerlifter) is a great way to promote new growth and also mitigate overuse injury risk.

Non-Exercise Activity Thermogenesis (NEAT)

NEAT covers every calorie you burn outside formal workouts—like pacing during phone calls, taking the stairs instead of the lift, or parking in the far corner of the car park to sneak in extra steps. Think of NEAT as your fitness fairy sprinkling calorie dust throughout the day; small actions add up to hundreds of extra calories torched weekly, which can play a significant role if your goal is weight management. Simple… move more, ideally outdoors, if you can be cold this will likely help even more.

Smart Recovery for Progress

Rest isn’t just a Sunday luxury – it’s when your muscles rebuild stronger. Schedule at least one full rest day each week, or opt for active recovery: gentle yoga flows or a light 20-minute walk. Perfect sleep (7–8 hours of uninterrupted Zs) tops off this phase, letting you show up recharged rather than wrecked.

Why not treat yourself to a massage as well. It doesn’t have to be brutal and actually some time spent in a spa, in the sauna and just getting a break can boost results in your gym performance if done regularly, but also as a one off to give yourself mental space to come back and tackle your training harder.

Nutrition: Small, Sustainable Changes for Big Impact

Adjusting Portions Without Sacrificing Joy

Plate size psychology is real: downsizing your dinnerware automatically shrinks portions without shrinking your smile. Swap half your usual carb serving for extra veggies – cruciferous or leafy greens that bulk meals and boost fiber. And if you adore creamy sauces, try swapping full-fat dairy for light versions, or try adding an egg yolk to residual juices or pasta water for a creamy sauce (like in a traditional carbonara).

Mindful Indulgences

Treats aren’t the enemy – they’re part of a balanced life when you plan them in advance. Set aside guilt-free snacks each week and savor them without scrolling through your phone. Craving dessert at dinner? Split a slice with a friend and relish each forkful like it’s the season finale of your favorite show.
At the end of the day you’re an adult and you can eat what you want, but you’re also not a puppy in training that needs a meaningless treat every time you don’t pee in the house. Choose things that will actually bring you joy, like morning pancakes shared with your kids rather than a dirty stinking take away that might leave you feeling sluggish and depressed. Equally, the takeaway might also be just what you need for some mental relief, but you get the picture.

Timing and Composition Tweaks

Protein and carbohydrate timing can be the secret sauce for satiety and muscle repair (checkout my article about why athletes need carbs here). Aim for 20-30 grams of high-quality protein – think poultry, fish, or a scoop or two of whey within 30 minutes post-workout. Be mindful to aim for roughly 1.8-2.3 grams per kilo of bodyweight of protein across the day, to help satiate the need for fuel while helping maintain/promote muscle mass.

Just as important is boosting your fibre intake (aiming for 25+ g per day at least) by adding an extra helping of beans or berries to snacks; this simple tweak prolongs fullness and keeps mid-afternoon hanger at bay. It can help boost mood, help digestion and absorption for the carbs and protein that you’re already smashing. My personal favourite is to get in some yoghurt (soluble fibre and casein protein) and fruit/granola (insoluble) before bed. While sleeping your body will slowly digest food and help you recover and the high fibre and casein in this snack will help massively.

Setting New Goals

Reassess and Reframe

Look back at your journey’s starting line and appreciate the gap between who you were then and who you are now. Now, set your sights on something that makes you raise an eyebrow: a parkrun 5K turning into a 10K, add 10% to your deadlift, or dial in on what makes you happy around food, friends and family.

Challenging Comfort Zones

If it doesn’t make you a little nervous, it’s probably not big enough. Apply the SMART framework—your goal should be Specific, Measurable, Achievable, Relevant, and Time-bound—and then tell someone about it for an accountability boost.

Celebrating Milestones Along the Way

Don’t wait for the finish line to throw yourself a mini-celebration. When you hit the halfway marker, reward yourself with something memorable – a massage, a new workout outfit, or an adventure in the hills. Tracking non-scale victories like improved energy or better sleep reminds you the weight on the scales or barbell isn’t the only headliner in this show.\

The Mental Shift: It’s a Lifestyle, Not a Sprint

Plateaus aren’t roadblocks; they’re pit stops where you refuel mentally and physically. This stage cements your habits into a sustainable lifestyle rather than a fleeting fad diet. Focus on how you feel – increased strength, sharper focus, and higher energy levels—rather than the number staring back at you on the scale.

You’ve Got This

You’ve tackled obstacles, learned what clicks for your body, and laid the groundwork for the next big leap. Patience and persistence remain your best allies. Keep going – you’re in the home stretch of this plateau, and the next breakthrough is just around the corner.

Six Micro Adjustments You Can Start Today

Today, try one of these potential action items: micro-adjustment and commit to it. That single decision moves you forward, one pun-ch line at a time.

1. Stand and Pace During Calls – your headphones are already out ready for the gym anyway right?
2. Hit out a max rep set at the end of a movement – #yolo #gainz #gymbro #maxoutorpassout
3. Downsize Your Dinnerware – Switch to a smaller plate or bowl to naturally curb portions without noticing.
4. Hit ‘Play’ on Movement Reminders – Set a phone or computer alarm every hour for a 90-second “movement snack”: calf raises, marching in place, or simple stretches.
5. Snack Smart with Protein Power – Swap one carb-heavy snack today for a 20-gram protein option – think Greek yogurt, a small handful of nuts, or a hard-boiled egg.
6. Take the stairs!

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