Leap over exercise plateau

Q: I have heard of people hitting an exercise plateau, but I have always seen consistent results with my exercise program — until now. I am extremely active, exercising three to fours days a week. My fitness goals have been met in the past, but this last 3 percent body fat and few pounds are just not budging. What can I do to get over this plateau and start seeing results again?

A: Those last few stubborn pounds and percent of body fat have driven many exercisers bananas, especially if they are doing all they can toward their fitness goals. Don’t throw in the towel just yet, as there may be a few changes you can make to your exercise program that you have not considered.

Add something new to your workouts. The results you have seen with your current workout routine are great, but your body may need a different challenge. After completing the same exercises for a period of time, your body becomes very efficient at doing them and requires less effort to complete them, even if you are increasing the intensity.

Try new exercises that work the same muscles. For example, as a change from using the leg press, try squats and lunges. Now, this does not mean you will never do leg presses again, it’s just another option that may push your body — facilitating a change.

Also consider how active you are outside of your exercise program. If you are only active when you’re at the gym, think about changes to your lifestyle that may encourage your body to change. Take the stairs instead of an elevator or escalator when possible, and park farther from a store or building so you can get more steps in throughout the day. Take time for fun activities with family and friends such as walking, riding bikes or even a friendly game of tennis.

Track your other lifestyle choices for any changes that may have occurred over the month. Changes in sleep, eating, stress or medical status can all affect how your body responds to exercise. Try one or all of the above suggestions to help you leap over your plateau. Small changes can make a big difference.