DAY 28: HOW TO BREAK A PLATEAU AS A BEGINNER

If you feel like you’re doing “everything right” but nothing is changing, you’re not broken — you’re likely just stuck in a plateau.

Plateaus are normal, especially early on. Most people don’t need drastic changes. They need small, smart adjustments.

Here’s where to focus:

1. Increase your daily movement

If workouts are consistent, look at your steps.
Add 1–2k more steps per day.
Walking is one of the easiest ways to restart progress without burning out.

2. Check your protein intake

Many beginners think they’re eating enough protein — most aren’t.
Aim to include a protein source at every meal.
This supports muscle, recovery, and fat loss.

3. Improve sleep

Poor sleep slows everything.
Less recovery = less progress.
Even an extra 30–60 minutes per night can make a difference.

4. Apply progressive overload

This doesn’t mean lifting heavy every session.
It means:

• One more rep

• Slightly better form

• A small increase in weight

Progress happens through intention, not intensity.

Plateaus don’t mean you should quit.
They mean it’s time to refine, not restart.

If you want help identifying what to adjust and how to move forward with clarity, my 1-on-1 online coaching gives you structure, feedback, and accountability.

Book a call when you’re ready to break through.

— Aquiles
Diamante Training