We’ve all felt that frustration when progress stalls, whether it's in the gym, with our nutrition, or on our overall fitness journey. But here’s the good news: hitting plateaus can be avoided by focusing on small, consistent improvements over time, rather than trying to change everything at once.
When it comes to nutrition, success doesn’t come from a massive overhaul all at once. It’s about steady progress over years, not just weeks or months. Start by cutting out processed foods, then focus on hydration. Once those habits are solid, increase your vegetable intake. After that, work on upping your protein consumption. Over time, you can even learn about macros and how to fuel your body in a more personalized way.
This gradual process creates long-term success. Each small change adds up to big results. Think about Madi McKeever—she spent the last year focusing on improving her nutrition one step at a time, and it’s paying off in her workouts, energy, and overall health. It’s all about becoming 1% better every day.
In the gym, we often want to see big jumps in the weight we lift, but true progress happens by first perfecting your form. Great form allows you to safely lift more over time while avoiding injury. Paul Hasenjager is a great example of this—he didn’t rush to put more weight on the bar each week. Instead, he focused on his technique, and now he’s consistently hitting personal records, growing stronger without risking injury.
Patience pays off here. By focusing on form first, you set yourself up for steady progress over the long term, ensuring that you can keep lifting heavier without hitting a plateau.
A key part of avoiding plateaus is increasing your gym attendance over time. If you’re just starting, 2 times a week is a great place to begin. As you build strength and confidence, move up to 3 times a week, then 4. Over time, our goal for everyone is to attend 5-6 times a week. This slow build helps you improve in different fitness modalities—strength, endurance, mobility, and more—without overwhelming your body.
This gradual increase is especially important in your first year or two. By showing up more consistently, you give yourself more chances to refine your technique, build strength, and condition your body, keeping your progress on track.
This is also why we run our monthly challenges. One month might focus on hydration, the next on pull-ups, and the next on biking or nutrition. These challenges are designed to help you improve in different areas, one step at a time. Each month gives you a specific goal to focus on, without the pressure of trying to fix everything all at once.
Over time, these challenges build up into lasting improvements that help you avoid hitting plateaus while keeping things fresh and engaging.
Plateaus aren’t just about what happens inside the gym—sleep, mobility, and recovery play a huge role, too. Without proper rest and recovery, your body can’t rebuild and grow stronger. Make sure you’re getting enough sleep, working on mobility, and prioritizing rest days. These factors keep your body healthy, prevent burnout, and allow you to stay consistent with your fitness goals.
Whether it’s nutrition, lifting, attendance, or even recovery, the goal is always to be 1% better every day. Small, consistent improvements are what lead to long-term success. Plateaus aren’t a dead end—they’re a reminder to get back to the basics and focus on progress one day at a time.
Let’s keep moving forward, making small improvements in every area of our health and fitness!
Have fun and get fit!
Cody Conner
Owner, Nerve Health & Fitness
