Have you ever felt like you’re working out hard but not seeing the results you used to? Maybe your lifts have stalled, you’re not getting faster, or you just don’t feel as strong or energized anymore. If that sounds familiar, you’re probably in a fitness plateau—and you’re not alone.
Plateaus are common and totally normal, especially when you’ve been training consistently for a while. But that doesn’t mean you have to stay stuck. We help athletes of all ages and abilities move past plateaus and keep progressing. Whether you’re chasing your first pull-up, trying to build muscle, or just want to feel more energized again, here are five proven strategies to help you break through.
1. Check Your Consistency First
Before you make big changes, take a step back and look at your workout routine. Are you showing up at least 3–4 times per week? Are you putting in effort and focusing during your workouts?
Consistency is key. Sometimes we feel stuck, but when we look closer, we’ve missed more workouts than we realized, or maybe we’ve just been going through the motions.
Pro tip: Keep a simple workout log. It doesn’t have to be fancy. Just jot down what workouts you did, how you felt, and any notes. You’ll be surprised how helpful this can be for spotting patterns or progress you didn’t notice before.
2. Adjust Your Intensity
Once you’ve been consistent, the next thing to check is your intensity. In CrossFit, we focus on mechanics, consistency, and then intensity—in that order. If your form is good and you’re showing up regularly, it may be time to push a little harder.
This might mean:
- Adding a little more weight to your barbell when your form is solid
- Challenging yourself with a more difficult scaling option
- Pushing the pace in a conditioning workout
That said, more isn’t always better. The goal is the right amount of intensity—not going 100% every single day. That can lead to burnout or injury.
Want to learn more about how intensity works in CrossFit? Check out this article from CrossFit HQ: What is Intensity?
3. Prioritize Recovery
If you’re always tired, sore, or feel like your body is dragging during workouts, you may not need to go harder—you may need to recover better.
Recovery is more than just taking a rest day. It includes:
- Getting enough sleep (7–9 hours is the goal)
- Eating enough protein to support muscle repair
- Managing stress
- Stretching and mobility work to keep your body feeling good
Even simple habits like going for a walk, taking a rest day, or doing some light movement on your off days can help your body bounce back faster.
Here’s a helpful guide on recovery from NASM: Exploring the Science of Recovery
4. Dial In Your Nutrition
You don’t need a perfect meal plan to see results, but what you eat does matter—a lot.
If you’re not fueling your body well, it’s like trying to drive a car on an empty tank. You might be doing all the right things in the gym, but without proper nutrition, you won’t get very far.
Some basics to focus on:
- Eat enough protein (aim for 20–30g per meal)
- Don’t skip meals, especially post-workout
- Drink plenty of water
- Keep processed foods and sugar in check
Need more guidance? Ask us about our partnership with Smart & Simple Nutrition. Our coaches can also help point you in the right direction for easy, sustainable nutrition habits.
You can also check out this article for a simple breakdown: How to Eat for Health and Fitness
5. Set New Goals and Change It Up
Sometimes the best way to break through a plateau is to change your focus. If you’ve been chasing the same goal for months and feel stuck, try setting a different goal.
For example:
- Been chasing a bodyweight back squat? Focus on improving your core strength or mobility for a few weeks.
- Feel bored or unmotivated? Try one of our specialty programs or join a gym challenge.
- Not improving in running? Make it a goal to stretch your calves and hips every day for two weeks and see what changes.
Goals give your workouts purpose—and changing them from time to time keeps things fresh. Talk to a coach if you’re not sure what to focus on next. We’re here to help you set goals that actually fit your lifestyle and abilities.
Bonus Tip: Ask for Help
One of the best things about CrossFit Dwell is that you’re not in this alone. Our coaches are here to guide you. If you’re feeling stuck or unsure what to do next, just ask! We can help you tweak your workouts, set smart goals, adjust your nutrition, or even look at your recovery habits.
You’re never bothering us. We want to see you win.
Remember: A Plateau Doesn’t Mean Failure
Hitting a plateau doesn’t mean you’re failing—it just means your body has adapted and it’s time for a new strategy. That’s actually a good sign: you’ve come far enough that your training needs to evolve. With a little patience and the right adjustments, you’ll be back to seeing progress in no time.
Remember, progress isn’t always a faster time or heavier lift. Sometimes, it’s feeling more energized, having fewer aches and pains, or enjoying your workouts again. All of that counts.
Not yet a member of CrossFit Dwell? Come talk to us, and let’s get you on track with personalized strategies that fit you. Schedule a Free Intro, today.