Your Cart is Empty

April 17, 2018 3 min read

Plateaus happen  — or they should if you've been working out regularly. Plateaus are your body's natural reaction to becoming accustomed to your workout. It means you've made gains, but if you keep working at this same level, this is as good as it's going to get.

In other words, your body is bored.

It makes sense then that the only way to break through a plateau is to change things up. However, to do this, you must first realize you’re in a plateau. It’s a little like being in a bad relationship: sometimes you need an objective third party to point out that getting ditched for a routine oil change on your birthday isn’t a good sign.

So, if you suspect you may have plateaued, read on. Here are five ways to know for sure.

1. You Don’t Feel the Burn

A walk in the park is great, but this isn’t what your workout should be. To see results, you have to challenge yourself. You have to get uncomfortable  — and not having to talk to your parents about your sex life, uncomfortable. More like having to talk to your parents abouttheir sex life uncomfortable.

If you can smash out your reps and sets no problem, chances are, you’ve plateaued. Your sweat sessions should leave you feeling Gumbi-armed and Bambi-legged.

2. No Pain, No Gain

Feeling sore after workouts is an indication that good things are happening. It means your muscle fibres are breaking down to grow back stronger. It means you’re getting leaner and fitter. If you have no problem getting a cup from the top shelf after working your upper body, or getting off the toilet after leg day, then you need to amp the ante.

3. You’re Unmotivated

Doing the same moves over and over will take a mental toll. Straight up: it’s boring as hell. If you find yourself mentally dreading the prospect of having to do the same ol’, same ol’, it’s likely your body echoes sentiment. It’s time to infuse your workout with some new moves.

We can help you find your motivation!


4. You Don’t Feel Progress

It obviously takes time to see progress, but generally speaking, you should be able to feel progress in two workouts. If you’re not experiencing a plateau, you will notice bolstered performance from one session to the next. If you don’t feel stronger  — if your body feels blase — then it’s time to switch it up.

5. Your Diet is Regimented

We’re all for eating clean, but a regimented diet can actually backfire on you, causing your body to plateau. This is because your body gets used to eating the same amount of the same things, day in and day out. To keep your metabolism on its toes and running high, you need to vary your caloric intake as well as the kinds of foods you eat.

Push Past Plateaus!

Variety and intensity: these are the best ways to push through plateaus. Grab a heavier kettlebell for your swings, or slap on a weighted vest to pound out those burpees. Try a new move or push yourself to the max for a little longer. And sometimes, when you’ve been training consistently and hard for a long time, the most effective way to bust through a plateau is to take a planned rest. This will allow your body to fully recover from training so that when you get back at it, you are working with a well-oiled, well rested machine.

Whatever you choose to do, do something! You deserve to see the perks of all your hard work!

Leave a comment

Also in Insider News

Kale Smoothie Recipe for Improved Workout Recovery
Kale Smoothie Recipe for Improved Workout Recovery

September 27, 2020 1 min read 1 Comment

Nothing bittersweet about this nutritionist created kale smoothie recipe! Whip it up to help reduce inflammation and improve your workout recovery time.
Read More
The Real Reasons You’re Not Getting Abs (Despite Your Best Efforts)
The Real Reasons You’re Not Getting Abs (Despite Your Best Efforts)

September 24, 2020 4 min read 2 Comments

Are your six-pack dreams feeling more like a nightmare? Read our latest blog and learn why you’re not getting abs. The answers may surprise you!
Read More
Abs and Arms: Try This AMAZING Core Sculpting Exercise
Abs and Arms: Try This AMAZING Core Sculpting Exercise

September 21, 2020 1 min read 2 Comments

Want lean, strong and sexy abs and arms? Join BodyRock Trainer Jenny Lam for one of our favourite core sculpting exercises.
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.