Breaking Through Plateaus: What to Do When Progress Stalls
By Mind & Muscle Academy. Newsletter nº7, 25/10/24.
We’ve all been there.
You’re grinding away at your studies or pushing yourself in training, and suddenly…nothing.
It feels like you're stuck.
The results you used to see come easily are now nowhere to be found.
That’s when the frustration sets in, right?
You start wondering if all your effort is even worth it.
Trust me, I get it - I’ve been there too, and the good news is, you're not alone.
Whether you're an athlete trying to reach new personal records or a student aiming for higher grades, plateaus are an inevitable part of the journey.
But here’s the thing: plateaus are not signs of failure.
They’re signs of progress.
Seriously.
These moments, when things feel like they’ve slowed down or even stopped, are opportunities to recalibrate, rethink, and push forward even harder.
In this article, I will share some strategies to help you break through those plateaus, both in your academics and your athletic life. We’re talking practical tips that you can start applying today. So, let’s dive in.
Why Do Plateaus Happen?
First off, let’s break down why progress stalls.
Whether you’re studying for exams or training for a competition, your body, and brain are constantly adapting. And that’s where the problem comes in.
When you repeat the same routine over and over, whether it’s always studying in the same way or doing the same exercises, your brain, and body go, “Cool, we’ve got this.”
And suddenly, progress slows down.
For Students:
If you’re always cramming facts or passively reading your notes, at some point, your brain stops absorbing information as effectively.
It’s like trying to fill a cup that’s already full - you need to switch things up to keep learning.
For Athletes:
In training, when you keep doing the same exercises with the same intensity, your muscles, and endurance levels adapt, and you stop seeing gains.
That’s when it's time to shock your system by changing the intensity or style of your workouts.
Strategies to Overcome Academic Plateaus
1. Switch Up Your Study Methods
If you’ve been studying the same way for weeks and nothing’s sticking, it’s time to try something new.
Active recall, mind maps, or even teaching the material to a friend can all work wonders.
One method that’s worked for me is breaking out of the “read and re-read” cycle. Instead, I quiz myself. Actively pulling information out of your brain forces it to engage more, and you’ll notice a big difference in retention.
I once spent weeks re-reading my biology notes before realising I wasn’t retaining half of it. When I switched to flashcards and explaining concepts out loud (even if it was just to the wall), it was like flipping a switch - everything started to click.
2. Set Smaller, Achievable Goals
Another thing I’ve found really helpful is breaking big goals into smaller, more manageable pieces.
It’s easy to get overwhelmed when your goal is to “ace the entire syllabus,” but it feels way more doable if you make it, “master Chapter 1 today.”
Not only does this keep things less stressful, but it gives you a little win every time you hit one of those smaller goals - and who doesn’t love a win?
3. Take Breaks & Recharge
I’ve said it before, and I’ll say it again - rest is productive.
When you hit a study plateau, sometimes the best thing you can do is walk away for a bit. Take a break, let your brain rest, and come back to it with fresh eyes.
It’s crazy how much clearer things become after a 15-minute walk or even a quick nap. Sometimes, you just need a reset to break through that block.
P.S. Check out this website to create your flashcards and revision tests: Flashcards, learning tools, and textbook solutions | Quizlet.com
Strategies to Overcome Athletic Plateaus
1. Mix Up Your Routine
Stuck at the same level in your workouts? Time to mix things up.
If you always run the same 5k every morning, try adding sprints or hills to your routine.
If you’re stuck lifting the same weights, throw in a new exercise or increase the resistance. Your body needs to be challenged in different ways to grow.
For me, it was my running routine. I was doing the same distance, same pace, every day and wondering why I wasn’t getting any faster. Then, I added interval training, and within a couple of weeks, I started seeing progress again.
Sometimes, all it takes is a small tweak to shake things up.
2. Prioritise Rest & Recovery
It’s tempting to think that more training equals more progress, but that’s not always the case. Sometimes, the reason you’re not making gains is that you’re not giving your body enough time to recover.
Recovery isn’t just rest days; it’s sleep, nutrition, and stress management too. Take care of your body off the field, and you’ll see the results on the field.
P.S. Check out our latest article on Sleep!!
3. Track Your Progress
Here’s a pro tip: keep a journal of your workouts.
Seriously, write everything down - how much you lifted, how long you ran, how you felt afterwards.
When you hit a plateau, looking back at your progress can remind you of how far you’ve come. Plus, it’ll help you spot patterns and find areas where you can improve.
The Importance of Mindset
Here’s where the real magic happens. Your mindset is everything when you’re trying to push past a plateau.
If you approach it with frustration and negativity, you’re only making things harder on yourself. But everything changes if you see it as an opportunity - a challenge to get better.
Plateaus are a signal that you’re about to level up. It’s not that you’re failing; it’s that you’ve maxed out what you were doing before.
Now it’s time to get creative, try new things, and push yourself in different ways.
Final Thoughts: Embrace the Challenge
Breaking through a plateau isn’t easy, but it’s always worth it.
Whether it’s in the gym or the classroom, progress isn’t always linear. You’ll have good days, and you’ll have tough days, but what matters is that you keep going.
Plateaus are temporary.
The key is to stay patient, keep pushing, and remember why you started.
So, the next time you feel stuck, try one of these strategies and watch how quickly things turn around.
You’ve got this.
Stay tuned for more tips, stories, and advice in our upcoming newsletters, and feel free to check out last week’s edition!
As always, I’m open to new ideas or suggestions you may have, so feel free to leave a comment!
Thank you all for joining me today, and I wish you a pleasant rest of your day.
Quote of the Day:
“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”
-Bruce Lee
Best regards,
Ruben
Founder, Mind & Muscle Academy
So true!