Feel Like you aren't progressing

Have you ever felt stuck and unable to move on to a heavier weight? Do you feel like you've been exercising for a while without seeing any recent improvements? If you're experiencing a plateau, here are a few tips to help you advance to the next level.

Tip # 1 Increase the load

Change up the rep range or add more sets. If you always do the same sets and reps try changing it up. This will increase your overall load. Keep the lighter weight that you are comfortable with and just add either another set or add a few more reps. The more load on the muscle the stronger that muscle will get.

Tip #2 Rest and Recovery

Take a day off to rest. Muscles require time to recover and repair in order to become stronger. Without allowing them this time, they won't increase in strength. When you lift weights, your muscles develop tiny tears. Given time to rest, these tears heal, and an additional layer of muscle is added to protect them, resulting in increased muscle mass and strength. However, if you continually work out without allowing recovery time, your muscles will not grow stronger.

Tip #3 Fueling your body

Diet is more important then people think when it comes to working out. Protein is need to feed the muscle rebuilding process. You don't need to go out and get protein powder, but you need to make sure you are getting enough. This will look different for everyone, depending on gender, age, weight, and how active you are. For now just make sure you are getting protein after your workout.

Tip #4 Challenge yourself

Once in a while work till failure. Grab the weights you normally use and complete as many reps as you can. instead of stopping at 10 reps all the time, keep going until you can no longer lift that weight. If you get more than 15 reps increase the weight and try again. Working till failure will force your muscle to respond the heavier load, thus getting bigger and stronger.

Tip #5 Don't give up

The worst thing you can do when plateauing is giving up. You must keeping going, even if you don't see improvement, if you stop there will be no improvement at all. Consistency is key to getting stronger. Don't get discouraged, keep going!

Sometimes you need a second eye to see where you need to improve. Someone who will push you to try heavier in a safe way. Seeking out a trainer can really improve and sky rocket your goals. Email me today at melaniedeboer3@gmail.com on how to get started.