If you’re like most people, it can be easy to fall into a training rut, especially if you’ve kept up with it for so long. If you feel like you’ve hit a plateau and want to break free, there are things that you can do to get out. All it takes is just a little time, a little effort, and some help. To get started, first off, identify the type of problem you’ve run into during your strength training. Most plateaus tend to fall under three categories:

Infrequent Training: If you haven’t put yourself on a schedule or aren’t trying to strength train regularly, chances are that you’re not seeing results.

Inconsistent Training: If you’ve been all over the place in your routine, tried just about every system, and haven’t focused in on what exercises you need to do, how many reps you need to perform, and how many sets you need to complete, then you’re probably hitting a plateau for progress.

Static Training: If you’ve been doing the same thing for every single workout , you’re bound to hit a plateau for performance.

To fix these plateau problems, hone in on what really needs to be done. If you’re being irregular, put yourself on a strict schedule and stick to it. Be sure you’re making time to workout properly and to see results. If you’re being inconsistent, work with a trainer to develop a routine that can work for you. You don’t have to try every system to find the one that’s right for you. If you’re in a static routine, try to vary it up by upping your reps, changing what muscle groups you work out on a specific day, or by using varied weights or techniques. Try shaking things up!