Picture this – you’ve been working out 3-5 times a week. You’ve lost more weight than you expected, you feel great mentally and physically, and you’re more active. However, recently you’ve noticed that your progress has slowed down.
What could the reason be?
You hit a fitness plateau! It is a great sign that you’ve been working out consistently but your fitness journey is yet not over. Our trainers at Montrait Muay Thai have put together a list of their best strategies to bust your fitness plateau.
Top 4 Strategies To Break Fitness Plateau
1. Take a week’s rest to recover
Most people think you can only build muscles when you’re constantly training. But the truth is, your muscles need time to recover from an intense workout session, re-fuel with protein and nutrients, and build new tissue.
Plan a recovery week every 6-8 weeks. Here are some benefits of recovery week:
– ensure muscle repair and growth
– relax your central nervous system from rigorous training
– get back to training with a fresh and motivated mindset
– better focus
2. Try modified “superset” training
A “superset” is when you combine two exercises either for the same muscle group or two different muscle groups. You perform the two exercises without any rest in between. By the end, you would have performed 15-20 total repetitions in total.
In modified “superset” you lower the repetitions to 6-8 reps for each workout. For the second set, add some weights to your workout. Keep increasing the weight for the remaining sets until the end of your workout.
3. Try a new workout
Spice your exercise routine and try a new workout, something you haven’t tried before. It could be something as simple as a 30-minute run or brisk walking, cycling, or some relaxing yoga. If you’re up for a challenge, Montrait Muay Thai has the perfect workout in mind for you!
Join us for an intense session of Muay Thai in Downtown Toronto! Our sessions are 90-minutes long and we promise to make you sweat like you’ve never before.
4. Focus on nutrition
A common reason for hitting the fitness plateau is improper nutrition. If you’re on a weight loss journey and cutting back too many calories, your body is trying to “preserve energy.” And that’s the reason you aren’t losing weight.
An average adult needs 2,000 calories every day. Use free calorie counting tools available online to find out your body’s needs. Remember, not all fats, sugar, or carbs are bad. You consult with a registered dietitian or work with a personal trainer at Montrait Muay Thai for better nutrition support and guidance.
Make sure you don’t make any sudden changes to your workout routine or lifestyle. All the methods we’ve mentioned in this article should be introduced gradually, so that your body doesn’t feel stressed and progresses into a longer fitness plateau.
Muay Thai, the martial art of eight limbs, is a physically intense exercise. When training for muay thai, you learn to use your hands, elbows, knees, and chin as offensive weapons. You’ll be sweating in no time! But did you know that it is an excellent stress buster too? It makes you more confident, self-aware, and happy.
If you’re looking for a sport that helps you both physically and mentally, join us at Montrait Muay Thai in Downtown Toronto!
Here are top 5 reasons why Muay Thai is the ultimate stress buster:
1. Best of all destructive therapy
If you’ve watched videos of people destroying plates, mugs, and electronics and want to do it, muay thai’s exactly what you need. Whether it’s pent-up anger, stress, or sadness, martial arts has proven to be an effective therapy. All these trigger your body’s fight or flight response. Muay Thai offers an outlet to all these negative emotions and also promotes oxytocin and serotonin production, your natural feel good hormone.
2. Helps you sleep better
Most of us spend the majority of our days working behind a screen. By the time you finish work your mind is tired but your body is still energised. Muay Thai workouts offer a good balance of aerobic and anaerobic exercises. It’ll drain all excessive energy stored in your body. When your body’s tired and you’re relaxed mentally, you’ll sleep throughout the night.
3. Easier to socialise and make friends
Ever tried making a friend only to realise you’ve got nothing in common? At Montrait Muay Thai, we’re a tight-knit family. You’ll make friends in your very first class! Muay Thai helps you break the barrier because you get to interact with people you’ve got something in common with.
Many of our workouts and techniques are practised with partners, which gives you another chance to foster a strong friendship.
4. Reduces muscle tension
With stress comes muscle tension, eventually leading to a lower quality of life. You’ll find yourself feeling restricted all the time. It can also cause muscle cramps or soreness in the long run. At Montrait Muay Thai in Downtown Toronto, our classes are separated into three parts, the first one being warm-up. It’ll not only relax your muscles but also increase blood oxygen and nutrient flow throughout the body.
5. Builds psychological resistance
Respect, perseverance, and patience are three important pillars of Muay Thai. You have to stay calm while learning new techniques and workouts. Even during partner training, you’ll have to be patient and guide each other throughout the workout. This helps build psychological resistance by lowering temper and rash decisions.
The best part about learning Muay Thai is that anyone can learn it! Whether you’ve been training for years or just starting out, you’ll have fun. And more importantly, build mental and physical strength.
Train at Montrait Muay Thai in Toronto
We focus on fundamentals first, so you feel strong and equipped with the right techniques.
At Montrait Muay Thai, every student begins with an Initial Performance Session (IPS). One of our coaches will assess how your body moves, talk about Muay Thai and your training goals.
From there, you’ll work with a coach in private sessions to learn the fundamentals at your own pace.
By the time you join group classes, you’ll feel confident in your form, technique, and understanding of Muay Thai.
We’re excited to talk more. Book your IPS today.
Frequently Asked Questions
Is Muay Thai a good option for people with high stress jobs and burnout?
Yes, if you start with the right pace. Muay Thai forces focus, releases tension, and builds routine. Most people sleep better and feel more confident within weeks. Train two to three times weekly and keep intensity moderate to support muscle recovery.
Does Muay Thai help with stress, or does it make anxiety worse at first?
It helps long term, but anxiety can spike early. New drills, loud pads, and fast pacing can feel intense. That fades as you learn fundamentals and your body adapts. If you have a tendency to feel anxious, 3-6 months of private Muay Thai coaching can help you ease into the sport.
Do you need private sessions before group classes, or can you start in a beginner class?
We recommend private sessions before and here’s why. Private training lets us fix stance, guard, footwork, and basic strikes early. At Montrait Muay Thai, you begin with an Initial Performance Session, then one on one coaching. Once technique looks solid, you join group classes or continue with private training.
How do you avoid injury and overwhelm when you start Muay Thai?
Prioritize technique over power. Warm up well, wrap your hands, and use proper gloves. Tell your coach about old injuries early. Take breaks when your form slips. Increase intensity only after you feel comfortable with basics and pacing.
