Getting out of a plateau: the five-step procedure

Defining a plateau correctly

A plateau is a stable weekly average across three consecutive weeks, within honest tracking.

Two weeks without movement is not a plateau: it is normal variation. One week without movement is nothing at all.

That definition alone eliminates half of all perceived plateaus.

Step 1: check the measurement

Before changing anything, check that the problem is not in the instrument.

Are you weighing yourself under the same conditions? Are you comparing averages or raw numbers? Is your waist moving while your weight stalls? Are you in the luteal phase, in a high-salt period, or in the days after restarting intense training?

In one case in three there is no plateau: there is a measurement problem.