Get Out of Your Fitness Rut and Start Building Momentum Again
Ever feel like you're stuck in a fitness rut? The workouts that used to excite you now feel like a chore, progress has slowed to a crawl, and your motivation has taken a nosedive. Sound familiar? You’re not alone. Lack of momentum can feel like hitting a brick wall, and it can be tough to get going again. But the good news is that momentum is something you can rebuild, one small step at a time.
Recognize the Signs of a Fitness Rut
The first step to building momentum is acknowledging when you're in a rut. Some common signs include:
Decreased enthusiasm: You’re dragging yourself to workouts instead of looking forward to them.
Plateaus: Your strength, endurance, or weight loss progress has stalled.
Repetitive routines: You’re doing the same workouts over and over, expecting different results (as Einstein said, that’s the definition of insanity!).
Falling for quick-fix schemes: Feeling constantly tempted by "get fit quick" challenges that promise rapid results.
I’ve been there myself, even after 18 years of lifting. My body and mind crave the comfort of familiar routines, and that can make it hard to push past stagnation. But here’s the thing about ruts—they're also opportunities to re-evaluate, refocus, and grow.
Ditch Goals, and Focus on Habits Instead
I have a confession. I hate SMART goals. If they worked so well, why do we constantly find ourselves resetting them? Goals are fine, but they’re not what really drives change. Instead, focus on your habits and inputs—the things you’re doing day-to-day that set the stage for long-term success.
Ask yourself:
Am I working hard enough in my workouts?
Am I eating the right foods for my goals?
Am I getting enough sleep to recover and perform?
Is my programming aligned with my current needs, or has it stopped serving me?
Instead of obsessing over the outcome (like losing 10 pounds or squatting a certain weight), shift your attention to improving your habits. Break it down even further if needed and tackle one area at a time. Remember, building momentum starts with small, consistent actions.
Reframe Your Perspective
One of the most powerful tools when you feel stuck is to reframe how you view your fitness journey. For example:
“I’m not falling behind; I’m maintaining.” Life happens. Sometimes injuries, stress, or outside obligations slow us down, and that’s okay. Maintenance during these phases is a victory in and of itself.
“This is a learning opportunity.” When I hit a plateau, I force myself to step outside of my comfort zone, try new programming, and challenge my mind more than my body. I’ve learned things in those moments that helped me not only improve personally but also coach my clients better.
Progress isn’t always linear, so cut yourself some slack and celebrate the fact that you’re still showing up.
Try Something New
When momentum is lagging, one of the best things you can do is shake things up. What haven’t you tried yet? Experimenting with new workouts or classes could give you renewed motivation. Whether it’s yoga, spin, Olympic lifting, or joining a rock-climbing gym, novelty can reignite your excitement (and deliver some "newbie gains" for both your body and mind).
Celebrate Small Wins
Building momentum doesn’t mean leaping from zero to 100. Confidence is built from small victories, like completing one more rep, holding a plank for an extra five seconds, or getting eight hours of sleep three nights in a row. No win is too small to celebrate.
Every small step you take reinforces your motivation and builds the momentum you need to tackle larger challenges. Be consistent, and the results will follow.
A Personal Note on Ruts
As a coach, I work with clients every day to help them break out of ruts. Ironically, coaching myself is much harder! My own biases and cravings for routine often hold me back, so I make a conscious effort every month or two to switch up my intentions for my workouts. This helps me avoid injuries, see strength gains, and maintain enthusiasm. And every time I step outside of my box, I gain a new perspective that improves not only my training but also the way I coach my clients.
Start Moving Forward Again
Momentum isn’t a magical force that appears overnight. It’s built step by step, habit by habit. If you’re stuck in a fitness rut, don’t overcomplicate it. Refocus on smart habits, celebrate the small wins, and don’t be afraid to try something new. You’ve got this!