Tabitha Sierra's picture


You have your routine.  You get to the gym at 5 p.m. and walk over to the treadmill, run as a warm-up for thirty minutes. Then you go over to the machines.  You go through the same five exercises in the same amount of reps as you have done since you started.  The first two weeks you were sore but now you don’t even break a sweat.  You’ve stopped losing weight. Deep down you know you’re getting discouraged but honestly you don’t know how to change things or what to do next. At one time it worked for you but now you’re stuck in a rut.

This happens to many of us about two to three weeks into a new program.  We begin to fall into a routine.  We do the same things that we have always done even though they have stopped giving us results.  The lack of results de-motivates us and we are tempted to miss a day or a week.  Sound familiar?


God is amazing.  When He created us He made our bodies this perfect machine of adaptation.  We were created to be able to withstand anything the world throws at us, to be able to adapt.  As a result we have been able to survive but sometimes that adaptation is not always a good thing.  When our body begins to adapt to an exercise routine that is our signal to change things up.  God also made us creatures of habit.  As humans we like comfort and for things to be easy so changing things up and making them more difficult is not something that isn’t natural for us.  Thinking that you can do the same thing all the time and continue to grow that is fantasy.

I am sure you have heard the phrase the magic happens outside of your comfort zone.  It’s true.  Doing the same thing all the time and expecting things to change is not going to get you anywhere.  But if you are new to exercise you may not know exactly how to change things up.  Here are some tips on how to take that leap and get unstuck from your rut.

GET EXPERT ADVICEMany large gyms offer complimentary sessions with a personal trainer.  You can use that time to access where you are and to ask questions about how to progress to get closer to your goal.

HAVE A GOAL I find that my clients get the most results when they set small goals for themselves throughout the process.  That could mean getting a pull up, lifting a certain amount of weight or running a specific distance. These types of goals keep them focused on outcomes and push them beyond just putting in time on the treadmill.

TRY NEW CLASSES This goes back to my previous point.  Taking different types of classes not only gets you meeting new people but it gets your body exposed to different stimuli.  I suggest taking a different class every week.  Try signing up for a charity run to give you inspiration to push harder.

IT’S NOT ABOUT ME Whenever I get in a rut I remind myself that it is not about me.  I focus on God and try to be my best to give him glory.  I work hard because He loves me I don’t work hard to impress or earn His love.

As for me, may I never boast about anything except the cross of our Lord Jesus Christ.  Galatians 6:14

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