What strategies can you use to help clients overcome workout plateaus?

1 Change the intensity

One of the simplest ways to overcome a workout plateau is to change the intensity of the exercises. This can mean increasing the resistance, speed, duration, or frequency of the movements, or adding more complex or explosive variations. Changing the intensity will force your clients to adapt to a new stimulus and challenge their muscles, cardiovascular system, and nervous system in different ways. You can also use tools like heart rate monitors, RPE scales, or perceived exertion ratings to measure and adjust the intensity of each session.

2 Change the volume

Another way to overcome a workout plateau is to change the volume of the exercises. This can mean increasing or decreasing the number of sets, reps, or exercises per session, or changing the rest periods between them. Changing the volume will affect the energy systems, metabolic stress, and muscle damage involved in the training, and stimulate different adaptations and responses. You can also use tools like progressive overload, periodization, or super sets to manipulate the volume of each session.

3 Change the specificity

A third way to overcome a workout plateau is to change the specificity of the exercises. This can mean changing the type, mode, or pattern of the movements, or adding more functional or sport-specific elements. Changing the specificity will target different muscle groups, joints, or skills, and improve the transferability and applicability of the training to your clients' goals and needs. You can also use tools like functional movement screens, assessments, or feedback to identify and address any gaps or weaknesses in your clients' performance.

4 Change the variety

A fourth way to overcome a workout plateau is to change the variety of the exercises. This can mean changing the order, sequence, or combination of the movements, or adding more novelty or diversity to the routine. Changing the variety will prevent boredom, monotony, or adaptation, and enhance the enjoyment, interest, and motivation of the training. You can also use tools like circuits, games, or challenges to create more fun and dynamic sessions.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?