Unlocking Your Fitness Potential: The Power of Doing Less for Greater Results

Are you feeling stuck in your fitness routine? You're not alone. It's common to reach a plateau where progress slows down and motivation fades. But don't worry, there are ways to break out of this rut and reignite your fitness journey. Dana Santas, also known as the "Mobility Maker," is here to help. She is a certified strength and conditioning specialist, a mind-body coach in professional sports, and the author of the book "Practical Solutions for Back Pain Relief."

When you're working out regularly but not seeing the results you want, pushing yourself harder may not be the solution. In reality, the secret to improving your workouts is often doing less, not more.

Often, people end up overtraining without realizing that the real progress occurs during rest and recovery. When you exercise, you break down your muscles to make them stronger and more efficient. This rebuilding process can only happen if you give your body enough time to recover.

Below, I’ve outlined how to get the recovery time you need and four more strategies to help you jump-start your progress and reignite your passion for working out.

Prioritize recovery

Overtraining can actually hinder your progress rather than help it. When you overtrain, you continuously break down your muscles and create inflammation without giving your body enough time to recover and rebuild. This can make exercise counterproductive and lead to a condition known as overtraining syndrome (OTS), which can negatively impact your fitness levels and increase your risk of injuries.

Monitoring your exercise activity with a wearable device or a fitness journal can help you recognize markers of your progress.

Monitoring your exercise activity with a wearable device or a fitness journal can help you recognize markers of your progress.

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Quality sleep is important for recovery, but it's not the only factor. Make sure to rest between sets during your workouts, stay hydrated, and cool down properly.

In addition to taking rest days, incorporate active recovery sessions like yoga or gentle stretching. Try using foam rolling and massage for soft-tissue recovery. And don't forget to fuel your body with a balanced, nutritious diet to help rebuild.

Shake up your exercise routine

Sticking to the same workout for an extended period can lead to a fitness plateau. Your body gets used to the same movements, resulting in less progress over time. To avoid this, it's important to incorporate cross-training into your fitness regimen. Cross-training means mixing up your workouts with different activities and exercises that target various muscle groups and movement patterns. It's not about adding more to your routine, but rather about making some changes to keep your body challenged and progressing.

Deborah Brunswick, CNN

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Cross-training is a great way to spice up your workout routine. By trying different activities like biking, swimming, or Pilates, you can keep things fun and engaging. Not only does cross-training prevent boredom, but it also helps your muscles grow and develop by challenging them in new ways. It's like giving your body a fresh challenge, pushing it to improve and surpass its current limits.

Set SMART goals

Setting goals in a vague manner can be unproductive and bring about feelings of frustration and lack of motivation. By following the SMART goal-setting framework, you can establish clear and achievable goals. The SMART acronym, initially introduced by George T. Doran in 1981, has evolved over time to adapt to different situations. In this case, we will use the commonly accepted version of specific, measurable, achievable, relevant, and time-bound.

Putting it all together, here's how you can turn a broad goal like "I want to be healthier to be a better parent" into a SMART goal:

Specific: I will work on improving my strength and cardiovascular endurance to be able to take better care of and engage in activities with my daughter.

I will be able to confidently carry my 3-year-old daughter and actively play with her on the playground without feeling fatigued.

I will achieve my goal by waking up one hour earlier to follow a workout program that includes strength training three times per week and cardiovascular exercise two times per week.

Relevant: My goal is to be a present and involved parent, promoting a healthy lifestyle for me and my daughter.

Time-bound: I plan to reach this goal in six months by sticking to a consistent exercise plan and tracking my improvement consistently.

Keep an eye on your progress — both the big achievements and the small victories. It's common to forget how much you've improved when you've been working out regularly for a while. If you don't have specific fitness goals in mind, it's easy to feel unmotivated. But don't overlook the fact that by staying dedicated to your health, you are actually making steady progress, even if you don't realize it.

Cubii Pro Under-Desk Elliptical

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Monitoring your workouts through a fitness journal, smartphone app, or wearable device can help you see signs of progress. By keeping track of things like the weights you lift, the distances you walk or run, and your heart rate, you can focus on the small but important achievements that show you're moving forward.

Celebrate your achievements, no matter how modest they might seem, as they signify forward momentum in your commitment to your own well-being.

Seek professional guidance

The strategies mentioned can be implemented on your own, but it is always beneficial to consider the assistance of a fitness professional. A certified personal trainer or strength and conditioning coach can offer valuable advice, personalized support, and tailored workout plans to help you overcome any fitness plateaus and achieve your goals safely and effectively.

When deciding to hire a trainer or coach, it is essential to understand that it involves both a commitment of your time and finances, as well as establishing a level of trust. Therefore, it is crucial to conduct thorough research to identify a reputable personal trainer who aligns with your specific requirements.

Hitting a fitness plateau doesn't mean you're not putting in enough effort; it's just a normal part of the process. By using the tips mentioned above, you can overcome the plateau, rekindle your love for fitness, and get closer to reaching your fitness goals.

Sign up for CNN’s Fitness, But Better newsletter series to receive our seven-part guide. This guide, supported by experts, will assist you in transitioning into a healthier routine.

Editor's P/S:

Overcoming fitness plateaus requires a shift in mindset. Instead of pushing harder, the key lies in embracing recovery and introducing variety into your routine. Dana Santas, a renowned expert in fitness, emphasizes the importance of prioritizing rest, hydration, and proper nutrition for optimal muscle repair and rebuilding. Additionally, cross-training by incorporating different activities like biking or Pilates helps challenge your muscles in novel ways, leading to continued growth and progress.

Furthermore, setting SMART goals with specific, measurable, achievable, relevant, and time-bound parameters provides clear direction and motivation. Tracking progress, celebrating milestones, and seeking professional guidance can enhance accountability and support your journey towards achieving your fitness aspirations. Remember, progress is often gradual and requires patience and persistence. By embracing the principles outlined in this article, you can break out of fitness plateaus and reignite your passion for a healthier and more fulfilling lifestyle. they are specific, measurable, achievable, relevant, and time-bound. By incorporating these strategies and seeking professional guidance when needed, individuals can overcome plateaus and reignite their passion for fitness, ultimately leading to a healthier and more fulfilling lifestyle.