The media play a huge role in the public’s perception of health and beauty. Most of us remember the days when the aspirational image of beauty encouraged young people along the path of starvation and extreme thinness. Nowadays, ideals have changed. Beauty refers to strength and health. As a result, if you are on a fitness journey, there are high chances that you’d be looking at ways of boosting your strength.
Therefore, hitting a plateau in strength training can be disheartening. You are training hard, but you don’t seem to get as many benefits as you expected. Strength plateaux are frequent. Contrary to common belief, a plateau doesn’t mean it’s time to add more weight to your lifting journey. More often than not, beginners rush through the steps and end up injuring themselves by moving too early onto weights that are too heavy. Instead, we’re here to help you move safely past a strength plateau.
Add a new movement
It may not be time to move to the next level when it comes to weights. But you can gradually introduce new challenges with urethane plates. Small plates of 2.5 lb are a neat enhancement to your lifting routine. They are not heavy enough to cause injuries. But they can help you push yourself a little. Additionally, their small weight lets you practice movement and posture safely. For people who have been working out with kettlebells or weighted balls, plates allow you to transition to more traditional lifting exercises.
Review your macros
When you are trying to build muscle mass and burn fat, your nutrition can help you unlock new paths. Your body goes through a lot when you are strength training. Understand how to track and use macronutrients can help you achieve the right balance to meet your goals. Indeed, you can use a macro calculator to design a nutrition plan that suits your needs. A standard version isn’t going to provide your body with the help it needs. Macros ratios for muscle gain and fat loss are:
- Carbohydrates: 30%
- Protein: 40%
- Fat: 30%
It’s important to pay close attention to the provenance of your macros. Some carbs are healthier than others, for instance. Likewise, lean protein will be more effective than other types.
Increase your flexibility
Can you be strong without being flexible? According to studies, strength training can plateau if you don’t maximise your flexibility. Experts warn that an increase in flexibility that isn’t matched with a similar increase in strength can cause joint instability. However, the same principle is true in reverse. Too much strength training without flexibility exercises will put you at risk of tissue tears and postural damages.
Have a good night’s sleep
Will going to bed early grow your muscles? Not exactly, but muscle-building hormones are produced while you sleep. Short nights, therefore, affect the ability of your body to build stronger muscles. While you sleep, the body can proceed with micro tear repairs and tissue growth. But beware, though: The secret is not to get more sleep, but more quality sleep. Transforming your bedtime routine could support strength building.
Are you ready to achieve your strength goals? Plateaux happen when your body can’t benefit from the training anymore. This could be a sign that you need to diversify your exercises or consider lifestyle changes.