The Plateau: A Natural Part of Progress
If you’ve ever felt stuck in your fitness journey, you’re not alone. When starting a new routine, progress often feels like a rocket launch—exciting, fast, and full of energy. This phenomenon, often called “newbie gains,” happens because your body is adapting to the new stimulus. Muscles grow, lifts skyrocket, and endurance improves rapidly.
But over time, that initial pace slows. Instead of adding 50 pounds to your deadlift in a year, you might add just 5 pounds. Progress becomes smaller, and the gaps between breakthroughs widen. This isn’t a sign that you’re doing something wrong; it’s a natural stage in your fitness journey. Plateaus, while challenging, are actually an opportunity for growth and reflection.
Why Do Plateaus Happen?
- Your Body is Adapting Efficiently
Initially, your body isn’t accustomed to the stress of your workouts, which is why gains come quickly. Over time, your body becomes more efficient at managing the workload, meaning you’ll need to challenge it differently to keep seeing progress. - The Law of Diminishing Returns
The longer you train, the closer you get to your genetic potential. Gains become incremental rather than monumental. For example, moving your deadlift from 200 to 250 pounds is a big leap, but going from 450 to 455 pounds after years of training might be equally significant given how strong you already are. - Mental and Physical Fatigue
Consistency is key in fitness, but repetitive routines can lead to burnout or a lack of enthusiasm. When your mind and body aren’t fully engaged, performance can stagnate. - Unaddressed Weak Points
Sometimes, sticking points in lifts or performance highlight imbalances or weaknesses. For example, a plateau in your squat might stem from weak glutes or tight hip flexors.
How to Push Through Plateaus
- Shift Your Perspective
Rather than focusing only on the end goal, take time to celebrate the small wins. Did your deadlift form improve? Can you do a pull-up more smoothly? Did you hit a new PR in consistency by showing up for every class last month? These achievements matter just as much as adding pounds to the bar. Read more HERE! - Reassess Your Goals
Plateaus are a great time to evaluate and redefine what success looks like for you. If your PRs aren’t moving, focus on refining technique, building endurance, or improving mobility. Success isn’t always measured by weight on the bar; it’s about becoming a well-rounded athlete. - Vary Your Routine
Introduce new stimuli to your training. If you’re stuck on the back squat, try front squats, pause squats, or tempo squats. Incorporating different styles challenges your body and can help you break through sticking points. - Dial in Recovery and Nutrition
Sleep, hydration, and nutrition play a massive role in performance. Are you eating enough to fuel your goals? Recovery practices like foam rolling, mobility work, and stretching can also improve performance and help push past plateaus. See our resources below! - Seek Feedback
Sometimes, an outside perspective is the key to overcoming stagnation. Ask your coach for guidance or video your lifts to identify areas for improvement. - Be Patient
Fitness is a lifelong journey. Remember that even slow progress is still progress. Staying consistent and committed will always pay off, even if results feel delayed.
Celebrating the Long Game
In your first year of CrossFit, you might celebrate big milestones: your first pull-up, a massive deadlift PR, or shaving minutes off your workout times. But as time goes on, the journey shifts. You’ll begin to notice and value the smaller wins: improved mobility, better endurance, or simply enjoying the process of training.
Take Action!
Plateaus aren’t roadblocks; they’re stepping stones to deeper growth. Celebrate the journey and every small victory along the way. Remember, the consistency you’ve built is already a win.
If you feel stuck, remind yourself: your best lift is always ahead of you, and the strength you’re building goes beyond the gym. Keep showing up, and your persistence will pay off.
Remember, plateaus are a natural part of any fitness journey and a sign that you’re challenging your body in new ways. It’s essential to stay consistent, celebrate the small wins, and seek guidance when needed.
If you’re a current member, now is the perfect time to schedule a goal-setting session with one of our coaches. We’ll assess your progress, refine your strategy, and create a plan to keep you moving forward.
Not a member yet? No problem! Sign up for a free No Sweat Info Meeting, where we’ll discuss your goals and how our programs can help you achieve them.
Your next breakthrough might just be one session away. Let’s keep climbing together!