Bust Through Training Plateaus (and Boredom) with These Programming Swaps

Are your clients hitting a training plateau or getting bored with their workout? Are you getting bored using the same exercises? Try manipulating the training variables to bring in some fun factor while staying true to your client’s goals and abilities.

Sometimes we get stuck in a training rut, whether for our clients or ourselves, using the same recipe of exercises we know will bring serious results. To continue to stimulate our muscles, and our minds, these tried and true training plans could use some variety swaps in the session ingredient mix.

The body adapts to the changes that it continually encounters, which is called the SAID principle: Specific Adaptations to Imposed Demands. Whether this is strength or weight loss, our body gets better and more efficient the more it is exposed to the same stimulus. In order to break through a plateau (or boredom), the demand needs to change so the body will continue to adapt. Change those demands by modifying the acute variables of exercise selection, repetitions, sets, intensity, tempo, volume, rest, frequency and duration. Here are some ways to adjust these demands but be sure your clients’ fitness level and goals are a match for the adjustments.

How many exercises can you name to work the chest? What about the back? Probably more than one, and probably more than one for each phase of NASM’s Optimum Performance Training™ (OPT™) model. Imagine if the only choice for the chest was a standard push-up. Not only would you adapt to and excel at the push-up after some time, but you’d probably be a little bored as well (it’s like eating steamed broccoli and chicken- every single day). By selecting differing or progressive exercises for the target muscle groups, adaptations can continue. Consider modifying exercises with a different plane of motion, using single, multijoint or total body moves, or changing the surface or equipment selected. Swapping in a kettlebell for a dumbbell in a renegade row or rowing on a TRX Suspension Trainer might just be the change your client craves while still being safe and appropriate. Exercise selection can also be expanded to an equipment specific or sport-based workout theme (consider kettlebells, MMA or even stand up paddleboarding (SUP)). Partner or small group trainings are a fun option as well.