Sometimes, even with the best of planning, we can get stuck in a fitness rut and can’t seem to find our way out. Here are a few tips to help:

– Get a partner (Part 1). Train with somebody stronger, faster or more experienced than you. Throw away the intimidation and possible embarrassment and find a Superman or Superwoman. Listen to them. Learn from them. Ask questions. However, don’t become the needy gym stalker!

– Get a partner (Part 2). Train with somebody weaker, slower or less experienced than you. Teaching them is an amazing way to make sure you have an excellent command over your own exercises. You’ll be surprised by how motivating it is to help another person!

– Work on your grip by doing farmer’s walks. Google the exercise. It is essentially picking up two heavy objects (could be kettlebells or dumbbells) and carrying them for a designated time or distance.

The movement also creates additional stresses on the forearm’s flexors. Getting a stronger grip opens you to a new level of pulling weight!

– Lift barefoot if possible, and if the gym allows it. If not barefoot, then try lifting in minimalist shoes or in the classic Chuck Taylor basketball shoes. The less material between the feet and the floor, the more muscle we’re able to activate when lifting. Less material means we’re pushing into a harder surface, instead of pushing into material.

Plus, we’ll shorten the distance the weight has to travel, and when we’re pulling heavy weight, every millimeter counts. When we start to see the gains from lifting this way, consider your rut busted.

– Lift heavier weights. We can’t get stronger by lifting the same thing over and over. We gotta lift heavy stuff, if not every week, then every other week!

Lifting heavy gives us something to look forward to each week: Are we better than last week? Are we going to lift more? How much more? If we start “asking our bodies” such questions about our workouts, the answers will navigate us out of that rut.

– Do at least a modicum of dynamic core work before EVERY workout. When we stimulate the core, it’s able to help us stabilize in most positions, giving the muscles in our extremities the best chance to do what they do best.

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Bryant is an author and lecturer who holds several national training certifications. Email him at movingthefuture@gmail.com.

Milo Bryant – Moving the Future