Hitting a plateau in your fitness journey can be frustrating. You’re putting in the work, eating right, and training consistently, but suddenly, it feels like the progress just stops. I’ve been there myself. I remember hitting my first real plateau, feeling the excitement of seeing progress—and then, nothing. The weight loss stopped. The strength gains seemed to disappear.

I’ve always worked hard to stay lean and strong, especially after pregnancies. With my second child, I gained up to 180 pounds at just five feet tall. Losing that weight took time, effort, and discipline. But eventually, I reached a point where the progress slowed, and I had to adapt my approach to keep seeing results. This moment is critical because it’s when you realize that real progress happens after you adjust your mindset and focus on more than just what the scale says.

Why Does Progress Slow Down?

Your body is an incredible machine, designed by God with intricate systems working together. One of these systems is called adaptation. Over time, as you consistently exercise and eat well, your body becomes more efficient. It starts using energy better, recovering faster, and eventually, your metabolism slows as you lose weight. In fact, studies show that after losing 5-10% of your body weight, your progress tends to slow down.

This doesn’t mean you’ve failed or done something wrong. It’s a natural part of the process. However, it also means it’s time to change things up to keep your body challenged and moving forward.

Action Steps to Stay Motivated

If you’ve hit a plateau, don’t panic! Here are some simple action steps to stay motivated and keep pushing forward.

1. Change Up Your Routine
   Your body craves new challenges. If you’ve been doing the same workout for weeks, it’s time to switch things up. For example, if you’re a runner, try adding sprint intervals to your runs. If you’re lifting weights, experiment with different exercises or rep schemes. The key is to give your body something new to adapt to.
2. Set Process-Oriented Goals
   Instead of focusing on losing a specific number of pounds, shift your attention to goals you can control. For instance, commit to working out four days a week or eating veggies with every meal. These process goals keep you moving forward, even when the scale isn’t.
3. Track Non-Scale Victories
   The scale is not the only measure of progress. How are you sleeping? How do your clothes fit? Are you stronger in your workouts? Celebrate these wins! Whether it’s lifting heavier weights, sleeping better, or noticing more energy, these victories are just as important as the number on the scale.
4. Take a Recovery Break
   Sometimes, your body needs rest. If you’ve been pushing yourself hard, it might be time to take a break. Incorporate more recovery days or focus on mobility work for a week. This can help reset both your body and mind.
5. Remember Your Why
   When progress slows, it’s easy to get frustrated. Take a moment to reflect on why you started your fitness journey in the first place. Whether it’s for more energy, better health, or setting an example for your kids, reconnecting with your “why” can reignite your motivation.

Keep Moving Forward

Plateaus are a normal part of any fitness journey, but with the right mindset and strategies, you can push through them and keep progressing. Stay consistent, change up your routine, and remember that progress isn’t always about what the scale says. Celebrate every win, big or small, and keep striving toward your goals.

And if you need accountability or personalized coaching to help you break through your plateau, I’m here to help. Click [here] to learn more about my coaching programs and how we can work together to keep you moving forward on your journey.