May 9, 2025 “Think You’ve Hit a Plateau?”
Wow the first 2 weeks of bootcamp flew by so fast! Time is relative; it moves slowly or fast depending on each individual’s experience. As a kid, Christmas felt like it took forever to come, especially the last two weeks before. This is also how some feel about losing weight and getting healthy. Two weeks in, and they expect the weight to just drop off because they worked out for the first time in a long time consistently. In reality, losing weight and gaining weight work in the same time frame. Either you use the weeks to get healthy, or you’re sure to gain.
This week, I called a client who had been in the bootcamp for almost a year but did not show up for this camp. She was doing amazing - she went from the Blue to Yellow team and lost almost 30lbs. I asked if she was okay and mentioned that we missed her in the bootcamp. I asked if there was a reason she’s not doing the bootcamp anymore. She said she loves our program and appreciates all the education, but she feels like she hit a plateau.
There are several reasons why people might think they've hit a plateau in fitness when they actually haven't:
1. Unrealistic expectations: Many people expect rapid progress, but fitness gains often slow down over time.
2. Lack of progress tracking: Not monitoring progress accurately can lead to perceived plateaus. This is why attending and doing PT testing is important. There are non-scale progressions that are revealed.
3. Inconsistent routine: Changes in routine, schedule, or intensity can affect progress.
4. Mental fatigue: Mental burnout or frustration can masquerade as a physical plateau. Give yourself some GRACE! Focus on progress, not perfection.
5. Comparison to others: Comparing your progress to others can be misleading. We are all different, with bodies that respond in their own unique ways.
Hitting a plateau means that you are no longer seeing improvements in strength, endurance, or physique despite consistent effort, not achieving desired fitness goals, such as weight loss or muscle gain or feeling discouraged or demotivated due to lack of progress. First plateaus are normal, and they are not permanent. Often, there is progress; you are just looking for specific markers like weight loss or gain and not the many non-scale markers: clothes fitting differently, ability to walk stairs without being winded, ability to touch your toes, or do more pushups.
The fact is, I see a lot of clients get comfortable where they are because it involves a lot of hard-work to get there. They achieved some results and pushing more doesn’t seem worth the effort. But in order to see progress you have to push yourself to the next level.
I asked this same client, had she made it to the orange team, she says no, I said have you made it to the red team or Most Fit 80%-100%. She said no. So, yes, she hit a plateau at yellow team, but if she wants to get stronger, faster, etc., she has to stay the course. Each level of achievement requires a different and distinct level of work. To progress, be consistent, pick-up heavier weights, maybe join the run club to improve the run. Quitting now will only set her back, and she will learn that when we stop exercising to take a “break” it will be harder each go round which leads to more frustration. Our bodies are not as forgiving as we get older.
Plateaus can occur due to:
1. Adaptation: One’s body adapts to routine. That’s why at TFC none of the workouts are the same in a 6 week period. I still amaze myself after 16 years with the creativity and all the different exercises and workouts I come up with.
2. Insufficient challenge: Workouts become too easy. However, if you gradually move up in team, with each different team, your body will be challenged on many levels.
3. Poor nutrition: Inadequate fueling. This is the number one reason clients do not reach their goals. Bringing your meal plan booklet for Tadda to review and provide feedback and attending the grocery shopping tour would be beneficial.
4. Inconsistent routine: Irregular workouts. Showing up for yourself is half the battle. Strive for perfect attendance.
Breaking through a plateau requires strategy, patience, and a willingness to tweak your approach. Plateaus are temporary, but fitness is a lifelong journey. When you hit a wall, remind yourself why you started. Keep your why front and center to help you push through tough times. Remember fitness isn’t just about the physical results but also about feeling stranger, more confident and healthier. Plateaus provide you with an opportunity to challenge yourself in new ways. Plateaus are part of the fitness journey, not the end of it. With the right mindset and strategy, you can push through and keep progressing. No Mess!
