Want more tips and tricks for reaching your health goals? Join Lark!

Take our 2-minute survey to find out if you’re eligible to join Lark which includes a smart scale and the chance to earn a Fitbit®.
Start now
*Terms and conditions apply
Close icon
< Back to Resource Center
< Back to Member Blog

9 Ways to Overcome Workout Plateaus

September 22, 2022
9 Ways to Overcome Workout Plateaus - Lark Health

Are you at risk of prediabetes?

Lark can help lower your risk for Type 2 Diabetes through healthy habit formation, and data tracking.
Height: 5 ft 4 in
4' 0"
7' 0"
Weight: 160 lbs
90 lbs
500 lbs
Risk Level
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

What could 15% weight loss mean for you?

Feel more energetic and significantly reduce your risk of chronic conditions like diabetes and cardiovascular disease.

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

Current Weight: 250 lbs
120 lbs
500 lbs
Your weight loss could be*
- - lbs
Your new weight: -- lbs
Am I eligible?

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

*Results may vary. Based on the average weight loss in three, 68-week clinical trials of patients without diabetes who reached and maintained a dose of 2.4mg/week of GLP-1 treatment, along with a reduced-calorie diet and increased physical activity. View study here.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Have you heard of the dreaded workout plateau in weight loss? Maybe you yourself have experienced one. A weight loss plateau is when you stop losing weight, often when you think you are doing everything right.

Similarly, exercise plateaus are also possible. As the Lark DPP check-in mentioned, you might become so good at what you are doing that you become more efficient - which means that you are burning fewer calories while doing the same thing. 

Another type of plateau can happen if you start to lose motivation. You might get bored or not feel as though you are getting the results you deserve, and those negative feelings can make it harder to get active.

There are some ways you can work to get over workout plateaus, and they are actually pretty simple!

Here are some ideas for breaking through.

  1. Go longer or harder. If you are burning fewer calories doing the same thing, bump up the time and/or intensity, and you will burn more calories. The good news is that now you are in better shape and can handle the increase.
  2. Try something new. Cycle if you normally walk, or take an exercise class if you usually work out on your own. The new challenges can be fun, and you may discover muscles that you never knew you had.
  3. Consider the "extras." You may find yourself more energetic and readier to hit the gym or pound the pavement when you sleep enough, hydrate properly, and eat well.
  4. Set a goal. You might decide that you would like to be able to jog a mile without stopping or to learn a new stroke in swimming. Working towards your goal can motivate you.
  5. Commit yourself. You might sign up for a 5k run or walk or schedule a rock-climbing trip, for example. Make it something that is a few weeks to months away and for which you need to train
  6. Make it social. Walk with a neighbor or friend, or sign up for a sports league. The workout buddies can push you and keep your workouts interesting, and the camaraderie can motivate you to keep coming back.
  7. Take a day off. A regular day or two off lets you rest mentally and physically so you can be excited and ready for your next workout.
  8. Be patient and persistent. Hard as it is to believe, your workouts are benefiting you whether or not you feel those benefits. Because you are lowering your risk for diabetes, cardiovascular disease, and other chronic conditions. You are improving your brain power. The list continues. 
  9. Track your activity. Log your activity with Lark to get encouragement and to be able to see your trends. 

The workout plateau can be frustrating, but take heart knowing that almost everyone encounters it at some point, and that it is something that you can overcome. 

About Lark

Lark helps you eat better, move more, stress less, and improve your overall wellness. Lark’s digital coach is available 24/7 on your smartphone to give you personalized tips, recommendations, and motivation to lose weight and prevent chronic conditions like diabetes.

Read more

Get healthier with Lark & earn a Fitbit®

Lose weight, get more active, and eat better.
take 1-minute survey

See if Ozempic® is covered by insurance

Curb cravings and reach your weight loss goals!

Similar posts

Woman reaching for produce at farmers marketWoman reaching for produce at farmers market

Managing Food Cravings on Your Weight Loss Journey with GLP-1 Medications

Here’s what you should know about the science of cravings, how GLP-1 medications may affect cravings, and tips for managing cravings in healthy ways.

Learn more
Woman cooking in kitchen meal planWoman cooking in kitchen meal plan

3-Day Meal Plan for Weight Loss on GLP-1 Medications

These tips can also help you feel better and establish healthier habits throughout your weight loss journey and beyond.

Learn more