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Why Have I Reached A Plateau With My Strength Training?

Photo credit: kupicoo - Getty Images
Photo credit: kupicoo - Getty Images

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'I was on track with my weightlifting plan but I've hit a plateau. What am I doing wrong?'

Expert: Alice Liveing, PT, bestselling author and WHC Expert Panellist

Ahh the plateau. With the exception of missing out on a PB by a matter of minutes and landing yourself with an alcohol-induced injury days before a big race (note to self: dancing on tables is never a good idea) there are few fitness fails that feel as frustrating as a plateau in your progress.

So know you that you have our deepest sympathies while we share with you the specifics of how to overcome this particular hurdle.

Firstly, props to you for coming as far as you have. Strength-training’s ascension from gym bro territory to workout of choice for women at every age and stage is unsurprising given the sheer breadth of benefits it delivers.

And in addition to the benefits you can see – weight loss; a visible increase in muscle – are the kind you can’t. You can expect to increase your bone density and muscle mass and it can lower your risk of numerous chronic diseases, such as heart disease and type-2 diabetes.

And yet, without an understanding of the physiology of strength-training – what happens in your body when you lift and when you rest – a plateau in your progress isn’t just likely, it’s inevitable.

To shed some light, we’re handing the mic (screen?) over to someone for whom helping women make progress with their fitness is a salaried endeavour: PT, author and WHC Expert Panellist, Alice Liveing. Over to Alice.

What causes a plateau in strength-training?

Smashing a weight PB can be one of the most satisfying parts of resistance training, and the technique many coaches employ to achieve this is called progressive overload.

If you’re unfamiliar with the term, it’s the gradual increase of stress placed upon the body during exercise – in this case, slowly upping the weight on each lift. Heavier weights mean increased muscle mass, which will boost your ability in big lifts, such as squats and deadlifts.

But – because isn’t there always a but? – progressive overload isn’t immune to plateau. The rapid gains that you probably enjoyed at the start of your strength-training journey will naturally tail off as you reach more challenging territory and can only increase the weight you’re lifting by smaller increments. This is the point at which your muscles will need a different sort of stimulus to get stronger.

How can I overcome a progressive overload plateau?

Ready for the good news? There are several tried and trusted ways of overcoming a strength-training plateau. Here are a few things I’d recommend introducing to your routine or paying extra attention to:

  • Try incorporating some skill-based moves, such as a Turkish get-up. This will help to challenge your body by adding balance and coordination into the mix, alongside strength.

  • Single-limb work (or isometric moves), such as pistol squats can help to even out strength imbalances and improve stability.

  • Remember to build in sufficient time for rest and recovery and take stock of your nutrition, sleep and rest – all of which are essential ingredients in supporting the growth of your muscles.

  • Shocking your body can help to stimulate change and growth. Challenge your body with new techniques such as ‘time under tension’ (slowing down the movement to increase time under load) or pause within the movement to up the burn.

  • Above all, keep it slow and steady. This is a marathon, not a sprint. Gradually up the load imposed on your body with incremental increases in volume lifted within each move or session. You've got this.

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