Over the years working with young athletes and general populations I’ve seen many strive to build strength, yet some find themselves stuck on a plateau, watching their gains slow down to a crawl. If you feel like you’re slamming into a wall in your training, here are five reasons you might not be getting stronger.
1. Your Training Schedule Is as Reliable as a Weather Forecast
Consistency is the bedrock of any successful training program. If you’re hitting the gym less frequently than you’re watching reruns of your favorite show, it’s time to re-evaluate your commitment. Training hard two days in a row, then taking a week off because you feel like you’ve earned it, isn’t going to cut it. As the saying goes “consistency is key” and strength training is no exception to the rule, it requires consistent effort. Mark your calendar, set regular sessions, and stick to them as if your Netflix subscription depended on it.
2. You’re Lifting with Your Ego, Not Your Muscles
If you’re trying to impress the mirror or your gym crush by stacking on the weights while compromising your form, you’re not doing your muscles any favours. This is called “ego lifting,” and it’s a one-way ticket to Stagnantville. Proper rep schemes are so important for building strength efficiently, you do not need to max out every session and every week. It is well established that lifting sub maximally will promote strength adaptations (gainz). Focus on lifting the right weight with the correct technique, rather than boosting your ego with numbers that won’t matter when you’re nursing an injury with mummy helping you tie your shoes-laces.
3. You Have the Exercise Variety of a Sitcom Rerun
If your workout routine hasn’t changed since the last presidential election, it’s time to mix it up. Muscle adaptation is a real party spoiler when you’re trying to gain strength. Just as you wouldn’t eat the same meal for lunch every day (unless it’s pizza, of course), your muscles need different stimuli to grow. Cycle through different exercise variations to challenge your muscles and keep them guessing. This will also reduce the risk of overuse injuries and spare joint degeneration. It’s like flipping the channel – sometimes, you need a little unexpected drama to keep things interesting.
4. You Eat Like a Child..
Yeah I said it and no, not in the cute way where everything is nugget-shaped. If your diet consists primarily of sugar, processed, and fast foods you’re not paying attention to your macronutrients, you’re essentially trying to fuel a Ferrari with cooking oil. Good nutrition is foundational for building strength. Make sure you’re consuming enough protein, carbs, and fats to support your training demands. Eating well is not just for health nuts; it’s for anyone who wants to see real gains.
5. You Don’t Ever Deload
Continuous heavy lifting without giving your body a chance to recover is like pushing a car uphill every day without ever stopping for gas. Deloading is a strategic reduction in training volume or intensity, giving your muscles, nervous system, and connective tissues time to recover and grow stronger. Think of it as a vacation for your body; you wouldn’t skip your annual holiday, so don’t skip on deload weeks. They are essential for long-term progress and injury prevention. Treat it as your personal recharge time, ensuring you can hit the weights harder in your next training cycle.
Getting stronger isn’t just about what happens in the gym; it’s also about smart planning, adequate recovery, and proper nutrition. Take these five points to heart, adjust your training regimen, and soon you’ll be breaking through those plateaus with the excitement of a kid in a candy store—except you’ll be eating like an adult, of course.
