Stuck in a fitness rut? Here’s how to break out:

Introduction

Let’s face it: hitting a fitness plateau is like trying to binge-watch your favorite show when the Wi-Fi keeps cutting out. Frustrating, right? You’ve tried everything—more effort, less effort, maybe even bribing yourself with a donut—but nothing’s working. And now, instead of Netflix, it’s your body that’s buffering.

Welcome to your forties, where your body has decided to play hard to get. But don’t worry, this isn’t the end of your fitness story—just a plot twist. Let’s figure out how to shake things up and get you back to making gains.

Why Do Fitness Plateaus Happen After 40?

So, what’s the deal? Why is your body suddenly acting like it’s too cool for progress? Here are the usual suspects:

• Hormonal Shifts: Ah, the joys of perimenopause and menopause. Your metabolism slows down, your energy takes a nosedive, and suddenly your favorite jeans are staging a protest. Thanks, hormones. Check out my article on muscles and menopause. 
• Muscle Recovery Takes Longer: Remember when you could crush a workout and feel fine the next day? Now your muscles are like, “We’ll need three business days to process this.” Adding creatine to your daily supplements will help with this recovery time. Check out my article on creatine. 
• Adaptation: Your body’s all, “Oh, you’ve been doing this same workout forever? Cute. I’m over it.” Time to switch it up. If you are doing a lot of cardio, you need to do less and add strength training. You don’t need hours of cardio. All you really need is strength training using progressive overload and walking! Check out this article for more information. You also need to be sure you are being patient and consistent. Results will not happen overnight. 

Signs You’ve Hit a Plateau

Not sure if you’re stuck? Here’s how to tell:

• No Progress: Your strength, endurance, or weight loss has slammed on the brakes.
• Boredom: Your workouts feel about as exciting as folding laundry.
• Effort = Zero Results: You’re putting in the work, but your body’s giving you major side-eye. Rude.

Strategies to Break Through the Plateau

Alright, time to mix things up and remind your body who’s boss. Here’s how:

1. Shake Up Your Workout Routine

Your body is bored, and let’s be real, so are you. Try something new: swap cardio for strength training, add HIIT, or finally take that Zumba class you’ve been thinking about. Keep it fresh—variety is the spice of fitness (and life).

2. Focus on Recovery

Recovery isn’t just for Netflix binges. Add active recovery days, stretching, or yoga to your schedule. Think of it as a mini-vacation for your muscles! Your muscles need time to recover. 

3. Tweak Your Nutrition

Your metabolism didn’t get the “you’re still young” memo. Try adjusting your protein intake, playing around with meal timing, or rethinking your calorie goals. Sometimes small tweaks can make a big difference. Focus on increasing your protein intake. You should aim to get 20-30 grams of protein per meal. Eat lots of fruits and vegetables too. 

4. Track and Reassess

Get yourself a fitness tracker or start journaling your workouts. It’s like detective work, but for your health. Figure out what’s working (and what’s not), then make changes accordingly. 

5. Get Professional Guidance

When in doubt, call in the pros. A trainer or nutritionist can help you figure out what’s holding you back and come up with a plan that actually works. Bonus: they’ll do the thinking for you. Might I also suggest you use ChatGPT! It can offer you so much from meal plans to recipes to workout plans!

Mindset Tips for Staying Motivated

Let’s talk about your brain. It’s easy to feel like throwing in the towel, but here’s how to keep your cool:

• Celebrate Small Wins: Lifted a heavier weight? Drank more water? Didn’t eat the entire cake? That’s a win.
• Focus on Non-Scale Victories: Forget the scale. Celebrate when your jeans fit better or when you can carry all the groceries in one trip.
• Practice Self-Compassion: Your body isn’t out to get you. It’s just asking for a little extra care. Be patient and kind to yourself—you’ve got this. It’s mostly your hormones giving you a hard time! 

Conclusion

Fitness plateaus are like bad Wi-Fi: annoying but totally fixable. They’re not a sign that you’ve failed—just a nudge to try something new. With a little creativity and determination, you’ll be back to crushing your goals in no time.

Remember, your forties aren’t the end—they’re just the beginning of what your body can achieve. So grab your sneakers, mix it up, and show that plateau who’s boss. You’ve got this! If you are interested in starting up a strength training routine, check out this article to help you get started and check out my favorite home gym equipment! Be sure to follow me on Instagram for daily tips and motivation!