When Progress Stalls: How I Break Through a Fitness Plateau (Without Losing My Mind)

You ever feel like you’re showing up, putting in the work, and... nothing’s happening?

Yeah. Been there.

I remember the first time I hit a serious workout plateau. I was about three years into my fitness journey, taking spin classes regularly, doing some strength training on the side, and feeling like I had hit my stride. But then—boom. No more strength gains. My endurance felt stuck. And worst of all? I was bored.

And when boredom hits, motivation takes a nosedive.

But here’s the good news: plateaus aren’t the end. They’re a sign it’s time to shake things up. Let me walk you through what’s worked for me—and what might just reignite your fire too.

First Things First: What Is a Plateau?

A fitness plateau is when your progress stalls. You’re doing the same workouts, eating the same way, but your strength, endurance, or body composition doesn’t seem to budge.

It’s frustrating—but also totally normal. Our bodies are incredibly smart. They adapt. And when they do, we have to adjust our strategy to keep seeing results.

Change Your Routine (Even Just a Little)

Our muscles respond to challenge—and challenge comes from variety.

For me, making a small change to fewer weekly spin classes and more resistance training workouts did the trick. Not only did the boredom disappear, lo and behold, I started to really enjoy my weight training and watching my body transform even further. If you always run, try strength training. If you’re glued to your dumbbells, jump into a Pilates or yoga flow.

Even small tweaks like adjusting tempo, reps, or rest periods can fire up your progress again.

Prioritize Strength Training

This is a big one. Especially for my ladies over 40.

I didn’t really start building muscle until my 40s, but once I did? Game-changer. Not only did I feel stronger, but I started seeing my body shift in new ways.

When I hit a plateau now, I check in with my lifting routine. Am I still challenging myself with weight? Am I progressing, or just going through the motions? Often, just increasing the weight slightly or focusing on compound moves like squats, lunges, and push-ups helps me bust through that stuck feeling.

Track Your Progress—Not Just the Scale

Let’s be honest, the scale can mess with your head.

When progress stalls, I pull out my journal instead. I write down how I feel during workouts, what I’m eating, how I’m sleeping. I also track things like:

• How much weight I’m lifting

• How many spin classes I’m teaching (or taking!)

• Whether I’ve hit personal goals like holding a plank longer or biking an extra mile

This reminds me that progress is more than just numbers—it’s how we feel, move, and show up every day.

Don’t Sleep on Sleep

Oh man, I wish I had understood this sooner. In my early 40s, I was doing all the things—working out, teaching classes, trying to be Superwoman—and barely sleeping.

Big mistake.

Plateaus often happen because our bodies aren’t recovering. Prioritize sleep. Hydrate like it’s your job. Take rest days. It’s not lazy—it’s smart.

Now, I make sure I’m getting 7-8 hours a night and using supplements like DreamMode and Ashwagandha from 3D Labs Nutrition to help me find a far more restful sleep and recover a lot better.

Fuel Smarter

Sometimes, the problem isn’t your workout—it’s your fuel.

Back when I was hitting a plateau, I realized I wasn’t eating enough protein. My body needed more to repair and build muscle. Now I make sure I’m getting a solid post-workout meal, and I always keep IsoMode or WheyMode on hand for a quick shake or pudding.

If your body’s not getting what it needs, it’s not going to give you results.

Get Outside Your Comfort Zone

This one’s emotional.

Plateaus don’t just test your body—they test your mindset. Are you coasting? Playing it safe? Avoiding that hard thing you know would push you forward?

Sometimes for me, that’s saying “yes” to a new format, or increasing my HIIT workouts. Other times, it’s showing up to lift on a day when I just don’t feel like it. You’ve gotta shake things up mentally as much as physically.

Remember Your Why

The strongest strategy I have?

Coming back to my why.

I started fitness at 40 because I was lost, broken, and needed a lifeline. Now, I move not just to look good—but to feel alive, to stay strong, and to show others it’s never too late.

If you’ve hit a plateau, take a moment. Sit with your “why.” Reconnect with it. That fire is still in you.

You’ve Got This

Plateaus are just pit stops—not the end of the road. They mean you’ve grown strong enough that your body wants a new challenge. And that’s a good thing.

Try one or two of these changes this week. And if you need help, motivation, or just a reminder that you’re not alone—I’m always here cheering for you.

Let’s keep pushing, together. 💪

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!