5 ways to fight plateaus and get faster results

According to SHAPE magazine, if you do the same weight-training routine over & over—no matter how good the routine—at some point your muscles will adapt, slowing down your progress. SHAPE recommends these five ways to get more variety into your training so you can see faster results:

1. Vary your weights. One day, use heavier dumbbells and perform 8-12 reps to focus on strength. When you do your next workout, use lighter dumbbells and do 15-20 reps to boost muscle endurance.

2. Change the order of your exercises. Give different muscle groups a chance to work when you're feeling fresh and energetic.

3. Vary the angle of your lunges. Do them diagonally, forward, backward, or to the side.

4. Add cardio to your weight workouts. Work it in between strength moves or as circuits.

5. Instead of a circuit, do a series of supersets. Perform each move back-to-back with a move that emphasizes the same muscles. For instance, go straight from a set of push-up one-legged planks to dumbbel chest presses, or from lateral lunges to leg presses or squats.

From SHAPE Magazine, September 2003.