Two things

When we get into a fitness rut, there are (at least) two things that can bust us out.

One is heavy lifting.  To do this one safely, grab a trainer or buddy because otherwise you are getting risky.  Spotting is for champs, not chumps.  Also, because heavy lifting requires longer rest periods, it’s good to have someone around for chatting.  Pick two or three exercises at most for a session, and make sure one of them is squats, deadlifts, or lunges and the other ones target upper body muscles.  Start with a weight at which ten reps is easy.  Increase gradually, until five reps are an appropriate set.  By this point, rest periods between sets should be at least two minutes and preferably closer to five (see what I mean about the chatting?).  Keep increasing the weight in small increments until you can only complete one lovely rep.  Your buddy should be keeping an eye on your form for you and, if it deteriorates, is charged with telling you to stop.  At that point, you have reached your one-rep maximum and you can move on to the next exercise.  Keep track of that number because in a few weeks when you blow past it, you will feel extra good!

The other thing we can do is add high intensity intervals.  If you are a runner, this means sprints or hills (or both!).  Bikers, same deal.  If you love the cardio machines, up the resistance, grade, speed, or all of them for a minute at a time and then recover for a minute or two.

Small changes in routine can have big payoffs!