How to beat a fitness rut

A physical fitness plateau – or burnout – can sometimes feel like an insurmountable wall. To Physical Trainer and Wellness Coach Michael Abdallah, burnout is a combination of factors – including the quality of your workout, recovery, and how strong you feel performing the exercises compared to how you normally feel.

In this article, Michael shares five easy tips to get out of your rut and back into the groove. 

If you’re struggling to get excited about your fitness routine, then it’s time to shake things up. Studies have shown simply going through the motions when you’re disengaged from your routine tends to make things worse. To combat this, Michael suggests reframing your mindset on your training regime. A simple first step is updating and changing your exercise programs for your body to remain physically challenged.

“Taking time away from the boring repetitive soul-destroying routine that led to the loss of appetite to exercise in the first place is important,” Michael explains.

“I don’t think taking time away will help reset anything if their mindset hasn’t changed about themselves. Shift the drudgery of training to the liberation of simply enjoying yourself – and being active is a great reset.

Music is a great tool for your workouts, especially when things are feeling a little stale. Studies have shown that listening to different types of music can play an effect in reducing the rating of perceived exertion (RPE) and improves physical and mental performance during high-intensity exercise.

Michael echoes this sentiment, adding that music simply “adds fuel to your training mojo”.

“It’s like when you play a new song you’re obsessed with in your car – and it makes you want to go for longer drives.”

Get started sooner rather than later. Turning an exercise routine into a habit takes time – with studies suggesting an average of 66 days before a new routine becomes concrete.

“Just start! Be decisive – procrastinating will hinder your progress,” Michael says.

“Successful people are decisive people, once you commit to your accountability agreement, that’s it! You’ve decided – let nothing get in your way for the duration of that agreement. Once you’ve completed it, set a new agreement with bigger goals and compete against your past self.”

Don’t forget to reward yourself after completing your routine. Studies have also shown that habits are more easily formed when a perceived reward lies at the finish line – which is something Michael also agrees with.

“Habits that are immediately rewarding and satisfying are more than likely to be repeated, so keep your tasks simple and add some sort of reward at the end of the week.” 

Accountability is the cornerstone of any personal choice you undertake in life – including a new fitness plan. While having an accountability buddy is a great idea, Michael believes the “onus needs to start with you”.

“The best way to make yourself feel empowered is to feel like ‘you’ve got this’. I would start with a personal accountability agreement,” Michael explains.

“Sign your letter of intention and hang it up all over your house. I mean everywhere – on the fridge, bedroom and bathroom doors, even the ceiling that’s right above your bed. By doing so, you’ll increase the odds of the success of your program. The message here is that changing your life doesn’t need a source of motivation because you’ll continue to search for the next fix of motivation. All you ever need is a clearer picture of who you identify yourself to be and some structure.”

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Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances