Break Through Your Fitness Plateau: Tips That Actually Work After 40

I remember the exact moment I realized I had hit a wall. My workouts felt… dull. The progress I was once so proud of had stalled. I was showing up — but the spark was missing. If you’ve ever felt stuck like that, especially in your 40s or 50s, I want you to know: it’s normal. And you’re not alone. The good news? You don’t have to stay stuck. I broke through my own plateau after 40 — and you can too.

Why Fitness Plateaus Happen (Especially as We Age)

Our bodies are brilliant at adapting. That’s a good thing — but it also means that over time, the same workouts stop giving us the same results. Add to that hormonal changes, slower recovery, life stress, and shifting priorities — and boom, you’ve got a plateau.

For me, it happened a couple of years into my fitness journey. I was teaching spin, weight training, eating well… but nothing was budging. My energy was off. My motivation slipped. And it frustrated me more than I’d like to admit.

Here’s what I did to shake things up — and what might help you too.

1. Reconnect with Your Why

When your results plateau, your mindset can too. This is when I always go back to why I started.

Was it to lose weight? Gain energy? Feel strong enough to chase after grandkids? For me, it started with needing an emotional lifeline — fitness saved me at one of the lowest points in my life. When I remember that, it resets everything.

Ask yourself: “Why did I begin this journey?” Then write it down. Read it every morning this week.

2. Change the Stimulus

You’ve probably heard it before, but it’s worth repeating: If you do what you’ve always done, you’ll get what you’ve always gotten.

That means it’s time to:

• Increase the weight

• Switch up your rep ranges

• Try a completely new class or training style

• Add in a different form of cardio

• Train at a different time of day

I added more resistance training into my week and it made a HUGE difference — not just physically, but mentally too. I felt challenged again. Alive again.

3. Re-Evaluate Your Nutrition

This one’s tough love: the same way workouts need to change, so does your nutrition.

At 40+, we may need more protein, more hydration, and definitely more focus on recovery. I personally started using AminoMode and Collagen Powder from 3D Labs Nutrition to support muscle recovery and joint health. It’s made a real difference in how I bounce back after hard workouts.

Tip: Track your food for 3 days — honestly. You may spot where your energy leaks are happening.

4. Prioritize Rest and Recovery

When I first got into fitness, I thought more was better. More spin classes. More weight sessions. More sweat. But it turns out, more recovery is where the real magic happens.

If you’re always pushing without giving your body time to reset, you’ll stall — or worse, burn out.

Now I:

• Stretch daily (I didn’t at first!)

• Walk outdoors often — especially on the beach, my happy place

• Get 7+ hours of sleep

• Take active recovery days seriously

Try it. Don’t be surprised if less effort gives you better results.

5. Learn Something New

Sometimes we plateau because we’re bored — even if we don’t admit it.

When I started taking new certification courses, learning about mobility, nutrition, and even AI tools for tracking progress, I felt re-energized.

Learning keeps you engaged. It gives your workouts purpose, not just repetition.

Here are some fun ways to shake it up:

• Try a yoga or Pilates class for the first time

• Learn how to use a heart rate monitor or fitness tracker

• Read a new fitness book or follow a different expert

• Experiment with training outdoors instead of indoors

6. Be Willing to Shift the Goal

This was a hard one for me.

At one point, I realized I wasn’t going to hit a specific weight-loss number I had in mind. But I had gained muscle, confidence, stamina, and a tribe of people who lit me up.

That was the bigger win.

Sometimes, breaking through a plateau doesn’t mean pushing harder — it means redefining success.

Fitness after 40 isn’t just about what you lose — it’s about everything you stand to gain.

Final Thoughts: You’re Not Broken — You’re Evolving

If you’re reading this and feeling discouraged, I want to wrap you in a virtual hug. Hitting a plateau doesn’t mean you’ve failed. It means your body is asking for something new — and that’s a beautiful invitation.

You have already come so far. You’ve already proven to yourself that change is possible. Now it’s time to evolve, refine, and reignite your passion.

Don’t give up. You’re just getting started.

➡️ If you have not already done so, grab my FREE Building Confidence Through Fitness eBook now! Fill out the form below and it will be in your inbox in no time at all.

As always, thank you so much for spending a few minutes of your time with me today! Don’t forget to check out my Class Schedule for all my upcoming locations and times — I’d love to see you in class! And if you’re curious about any of my go-to products or recommendations, head over to the My Favorites page where I answer all your most frequently asked questions about what I use and love. Until next time...

...stay happy and healthy!