It doesn’t matter how long you have been working out. Most people hit a point in their fitness journey where progress stalls, motivation dips, workouts feel less effective, or they lose sight of their end goals. Becoming stuck and having results stagnate can be a massive issue for many people, regardless of where they are on their fitness journey. Whether you’re struggling with a plateau, feeling mentally drained, or just unsure of the next step, these roadblocks can be frustrating. The good news? Breaking through them is entirely possible with the right approach, and by making the changes that help you get back on track. If you need a little extra motivation and support, the following tips are designed to help you hit those goals and push through fitness barriers.
Work with A Coach
Working with a coach can provide the guidance, accountability, and expertise needed to push past fitness barriers. A coach helps identify weaknesses, refine techniques, and create a structured plan tailored to your goals, ensuring steady progress while keeping you motivated. You might not need a personal trainer to help you get things done in the gym, but you might need a coach who can support you to make other changes, see where you’re going wrong, and give you some perspective from a fresh pair of eyes.
There are many exercise and nutrition coaches you can work with to help you breathe new life into your goals, or you can embark on a course to learn more about yourself and what you are capable of. Personalized wellness coaching is one such example of being able to combine your body and mind for a completely new experience.
Mix It Up
If you feel your meals or workouts aren’t hitting the spot anymore, you need to start mixing it up. Doing the same workout over and over can lead to boredom and stagnation. Mixing up your routine—whether by trying new exercises, changing intensity levels, switching from cardio to strength training, pushing for progressive overload if you’re not seeing results from strength training, or flipping it around and including more cardio into your workouts if you solely do strength-based training, incorporating different types of flexibility work—keeps things fresh and challenges your body in new ways.
Additionally, you can look for different workouts. This variety can help you see results and complement your current exercise routine. For example, yoga, running, pilates, HITT, and circuit training can all be beneficial in their own ways. This not only prevents plateaus but also keeps you engaged and motivated to stay consistent. You should also address your nutritional intake to improve your diet.
Take A Break
If you’re constantly working out and pushing yourself too hard without proper rest, then it’s important to remember that rest is just as important. Overdoing it can lead to burnout, decreased performance, and even injury. Taking a break—whether it’s a rest day, an active rest day, a deload week, or simply shifting focus to recovery—can help you push through those fitness barriers and give your body and mind a reset. Stepping back allows your muscles to repair, reduces mental fatigue, and can reignite your motivation, helping you come back stronger and more energized.
Another thing that you can do, let’s say if you’re constantly in a calorie deficit, is to bump your calories up to maintenance for a couple of weeks. This will give your body the fuel it needs before dropping back into a deficit. You should aim to stay in a deficit for no longer than 10-12 consecutive weeks at a time before going on a maintenance break.
Track
If you feel things aren’t going in your direction, you need to track what you are doing and see precisely what’s happening. Track your weight and body measurements in as many places as you wish or want to see change; track your calories, workouts, and even your sleep and mood patterns if you want to, too. All of these aspects play a vital part in supporting changes to body composition and weight loss if this is your aim, and seeing all of these metrics can help you to ascertain what, if any, changes are being made and where, and then make adjustments to get to where you need to be, i.e., drinking more water, getting more sleep, increasing weight or intensity of workouts and so on.
Set Realistic Goals
Setting clear and achievable goals can make a huge difference in overcoming fitness barriers. Instead of focusing solely on long-term outcomes, break your goals into smaller, measurable milestones. This helps maintain motivation, provides a sense of accomplishment, and keeps you on track. Whether it’s increasing your strength, improving endurance, or simply staying consistent, realistic goals give you direction and purpose in your fitness journey.
It’s best to use the SMART goal framework—Specific, Measurable, Achievable, Relevant, and Time-bound. This framework can help you stay focused and motivated. Instead of saying, “I want to lose weight,” a SMART goal would be, “I will lose 10 pounds within the next six weeks by training three times a week and avoid overeating.” This approach makes your goals clear, trackable, and realistic, increasing your chances of success.
Stay Consistent
Consistency is the key to progress in any fitness journey. Even when motivation fades, sticking to your routine—whether through discipline, habit-building, or scheduling workouts in advance—ensures long-term results. Small, consistent efforts over time lead to big improvements, so focus on showing up and doing your best each day. Following tips to increase consistency can help you.
Pushing through fitness barriers requires a combination of strategy, mindset, and consistency. By working with a coach, mixing up your routine, setting realistic goals, tracking progress, and staying consistent, you can overcome obstacles and continue making progress. Remember, setbacks are a normal part of any journey—what matters is how you respond to them. Stay patient, stay committed, and keep moving forward toward your fitness goals. These tips are designed to push you to see what you can do and support your body whilst you do so.
To a Fitter Healthier You,
The Fitness EWellness Mentor
