Those with experience in the weight room know all too well what the plateau is. For those who do not, the plateau is a gradual stoppage in gaining strength or weight loss. One common example is not being able to lift more weight after several days or weeks of attempting. Another example is staying at the same body weight for days or weeks after working out. Luckily, there are several solutions to prevent you from falling into a plateau.

Alternate the Amount of Weight and Repetitions

This solution is simple enough and is geared toward those who do not want to try different exercises. For example, if the normal squat routine calls for 3 sets of 6 repetitions with heavy weight, try taking some weight off and do 3 sets of 10 repetitions. This strategy can be applied to all areas of lifting. Doing more repetitions of a lighter weight will tone your body and use more muscles. Doing less repetitions of a heavier weight will add mass.

Try New Exercises

This solution’s rudimentary introduction explains itself. Doing the same workout for weeks only focuses on that workout’s specific muscle group. To avoid plateauing, switching up exercises can strengthen muscles around the targeted area that are not being used in the original workout. Switching up exercises can strengthen these surrounding muscles. As a result, achieving more weight or losing more weight can be accomplished.


Take this advice with a grain of salt. Rest is not to be viewed as kicking back on the couch and eating potato chips for a week before going back to the gym. Rest is helpful if your muscles are being overworked. Muscles need time to repair after tearing them constantly with exercises. Allowing your muscles time to repair will make sure that you are in optimal condition to lift more weight or lose more weight with high intensity workouts.