Are you training hard, eating well, doing all the ‘right things’ and still not getting the results you’re looking for? Chances are you’ve hit a plateau.

If you’ve gone from losing weight at a steady rate to being stuck at the same number on the scales, this is probably what’s happening. And plateaus aren’t just for those trying to shed kilos. If you’ve been building strength and gradually increasing your resistance but have suddenly hit a wall, you may have plateaued too.

One of the many amazing things about the human body is its ability to adapt. Our muscles adapt to the stress of strength training, just like our heart and lungs adapt to running or boxing. So if you nearly didn’t survive your first spin class and you’re now queen of the bike, you can thank your body for its resilience.

The flipside is that your body can get so used to your training that you stop seeing results. As the saying goes, doing the same thing over and over and expecting different results is the definition of insanity. Variety is key, and we believe it beats volume every time.

Here are our top five tips for breaking through that barrier and beating a plateau.

1. Change your workouts

If you’re a steady-state cardio lover, swap some of your long runs for shorter HIIT sessions. Stairs, circuit training, boxing and fartlek training are all great ways to get your heart rate up.

2. Increase the intensity

Many of us think we’re pushing ourselves when we train alone, but there’s almost always another gear to find. That doesn’t mean every workout needs to be maximum intensity, but we recommend finding that uncomfortable limit around twice a week. High-intensity training, especially when resistance is involved, creates an ‘afterburn’ effect, so your body keeps burning extra energy for hours after you’ve finished.

3. Look at your portion control

Many of us grew up being told to clear our plates, so portion sizes could be what’s holding you back. We don’t believe in counting calories, but being sensible about portions matters if weight loss is your goal. Skip the drastic changes. Reducing your portions by around 10% gives your body and hunger time to adjust, and it’s far more achievable long term.

4. Add in some incidental exercise

Do you spend your whole day sitting, only to get home and sit some more? A morning workout is great, but it doesn’t cancel out a day spent at a desk. Add movement wherever you can: take a walking break every hour, park a little further from the office, or turn your next catch-up with a colleague into a walking meeting. Aim for 10,000 steps a day. If you have a smartphone, it can probably track them for you, and you might be surprised how few steps you’re actually getting in. Awareness is the first step towards change.

5. Find a training buddy who will push you

It’s hard to work out at 10/10 intensity on your own. If you know you could take your training to the next level, team up at least once a week with someone fitter or stronger than you who’ll push you out of your comfort zone. It’ll be tough, but you’ll thank yourself when those endorphins kick in.

So there you have it: our top five tips for breaking through a plateau and getting back on track to achieving your goals.