What to do to Keep Progress Going After a Fitness Challenge
Why Post-Challenge Planning Matters
Fitness isn’t about one-off transformations, it’s about long-term, sustainable progress.
Without a plan, it’s easy to fall into the “all-or-nothing” trap. By making an intentional next step, you’ll avoid burnout, keep your hard-earned progress, and set yourself up for your next big win.
Your 4 Options After a Challenge
1️⃣ Reverse Diet Into Maintenance with Sesh+
After a 8-12 week fat loss phase or intense training, this is the time to increase calories strategically, restore energy, and recover. A Sesh+ coach can guide you through the process so you rebuild strength, support your metabolism, and stay on track long term as you head into maintenance.
Why choose this:
✅ You’ve been dieting too long or training hard and need recovery
✅ You want to avoid weight regain while increasing food
✅ The holidays are easier in maintenance with more food freedom
✅ You’re ready for accountability and a smooth transition
2️⃣ Restart the Challenge (Level Up!)
Start back at Week 1 and see how much stronger you feel. Focus on adding weight to your lifts or improving your form now that you know the moves.
Why choose this:
✅ You loved the structure and want to repeat it.
✅ You want to measure how much stronger/fitter you’ve gotten.
3️⃣ Try a New Program or Workout Generator
Explore other programs in the Sesh app or use the workout generator to create custom sessions. Mixing it up can prevent plateaus and keep training fun.
Why choose this:
✅ You want variety or a new training style.
✅ You’re curious about different splits (upper/lower, full body, etc.).
Why Maintenance Matters
Maintenance isn’t “losing progress.” It’s a chance for your metabolism, hormones, and mindset to reset.
Benefits include:
- Preventing injury and overtraining
- Reducing mental burnout
- Building a healthier long-term relationship with food and fitness
- Actually KEEPING the transformation & results from the challenge for the long term
Don’t Forget the Basics
Even after a challenge ends, consistency wins:
✅ Keep aiming for 1 gallon of water daily
✅ Continue prioritizing protein at every meal
✅ Plan workouts (even if they’re lighter) to stay in the habit
✅ Use the Sesh app to track progress, check form videos, and find new programs
The Bottom Line
Finishing a challenge is a huge win but the best transformations happen when you plan your next step intentionally.
Whether you choose maintenance, restart, try something new, or work with a coach; commit to what’s next today.
✨Download the Sesh app (or open it up if you already have it!) and choose your next move — your future self will thank you.