Barriers to Making Progress on Your Fitness Journey

Many people begin a workout routine and reach a place where progress seems to simply stop. Weight loss or muscle building slows down and the momentum you had feels far away. It’s not always about a lack of effort; often, it’s five subtle habits that silently chip away at your progress. Addressing these five barriers can help you accomplish your fitness goals.

1. Avoid waiting for Monday (or “next week”)

Life happens, and we can stop putting in the effort when things pop up, and getting back to a good routine can be difficult. Avoid the Monday trap: “You know what, I’ll get started next week,” or “There is always Monday.” The best way to make progress on your fitness journey is to start now, even if it’s just for five minutes. A10‑minute walk tonight builds more momentum than waiting a full week to go all‑in. According to health experts, even short bursts of movement throughout the day boost consistency and mood.

Think of one tiny action you can do right now: put your workout clothes on, walk up your stairs, or stretch for a minute. That kind of "now action" usually leads to more, and being in motion is the most powerful antidote to procrastination.

2. Lean into the magic sleep window (10 pm – 4 am)

The early part of the night, roughly between 10 pm and 4 am, is when your body releases the most human growth hormone (HGH), which is key for muscle repair, fat-loss, and overall recovery.

It’s also when slow-wave (deep) sleep occurs, the stage that restores your immune system, balances hormones, sharpens mood, and enables your workouts to actually heal you instead of just wearing you down.

If you are noticing a plateau in your fitness journey, getting better sleep may very well be the barrier to reaching your goals. Maintain a consistent sleep schedule daily including weekends to power your progress.

3. Pay close attention to nutrition and hydration

Fitness is not simply about working out. Progress on our fitness journey can be hindered by a lack of proper nutrition and not drinking enough water.

Hydration matters more than most people realize. Even a 2 percent body‑weight drop in fluids—from sweating or not drinking enough—takes hours off your workout performance and can impair recovery and concentration. Hydration drinks are good, but plain old water (preferably spring water) is necessary for our overall health. Water supports digestion, nutrient transport and metabolism, all of which are foundational to fat loss and muscle gain.

Beyond performance, water also helps keep you from overeating. Sometimes we mistake thirst for hunger and end up overeating when we should have been hydrating. 

When it comes to nutrition, skipping protein, leaning too heavily on processed foods or eating sporadically undercuts workout gains. Plan meals so they include protein, whole grains, greens and healthy fats. For example, try grilled chicken, beans, vegetables, fruits and a decent serving of water. 

4. Manage stress consistently

Stress changes how your body metabolizes fuel. When you’re chronically stressed, your cortisol (the “survival” hormone) stays elevated. That signals your body into conservation mode: appetite increases, cravings intensify (especially for sugar and fat), and our bodies will begin to hold weight to protect itself.

Too much cortisol also prevents muscle repair, and slows metabolism, even if you’re eating clean and moving regularly.

Looking for easy, free and healthy ways to manage your stress daily? Simple habits like deep breathing for two minutes, walking outside, or pausing for a short meditation help break the cortisol loop. Create opportunities to reset into your routine. Spend time with people you love, laugh out loud, enjoy your hobbies and practice daily gratitude. Small shifts in stress habits compound over time to improve sleep, curb cravings, and support fat-loss and help maintain momentum on a stalled fitness journey.

5. Set realistic goals

This one is very easy to overlook. Social media and comparison can derail our ability to see our progress or to set goals that are best for us. Weight loss and muscle building goals should match your age and height. Sometimes we can feel we are not progressing because we have not taken on the physical attributes that someone has. This should be avoided at all costs. 

Fitness isn’t just about effort; it’s about removing hidden barriers. If you’re noticing that your progress seems to have stalled after some early gains, making simple shifts in at least one of these five areas is enough to get your momentum back. Maybe you need to start tonight, dim the lights at 10 pm, swap your last coffee for extra water, or pause one stressful cycle each day. Just pick one, begin today, and enjoy making progress again.

Always,

Dr. Calvina Ellerbe

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