How To Get Past A Strength Plateau In the Gym

You’re in the gym, only moments away from performing the long-waited bench press. But this time is different. For the past few workouts, you’ve been stuck at the same weight, unable to complete any more reps. In an attempt to overcome this roadblock, you’ve scoured the internet looking for any means to help you increase the weight, trying all sorts of tips ranging from getting more sleep, to increasing rest period in between exercises, each claiming that it will work.

Hopeful, you approach the bench, and grip the cold, iron bar. You lift the weight, and ever so slowly, bring the bar to your chest and back up.

1 rep. 2 reps. 3 reps. Failure.

Another workout passes in which you fail to increase the weight, only making you more frustrated, and your goal physique further and further away.

The strength plateau: every bodybuilder’s greatest fear 

This is why strength plateaus can be both extremely confusing and frustrating. It not only makes you discouraged in the gym, but also feel less confident, and less in-control of your body and your health, though this is extremely far from the truth.

Indeed, this has been a problem that bodybuilders of all ages face, regardless of how new or old they are to the gym. Everyone experiences a plateau at some point in their weightlifting career (some more than others), as it is nearly impossible for the human body to continually progress on every exercise.

Plateau makes reaching your goal all the more challenging 

Regardless of when you hit the plateau however, one thing is certain: it makes reaching your goal all the more challenging. Everyone begins working out for a reason, whether it be to become more confident, to look better and healthier, or to impress others. Regardless, everyone who steps foot in the gym has (or definitely should if you haven’t) set goals.

READ How to Break Through Weight Loss Plateaus

Something like a strength plateau, sometimes on even light or “beginner’s” weight, should not set you back, and prevent you from achieving whatever you set out in the gym to accomplish. But with all the misinformation out on the internet, finding tangible ways to get past your plateau can seem almost impossible, making the plateau last sometimes as long as a few months. This only makes you even more frustrated.

Surprisingly enough however, using the correct techniques, you can overcome your strength plateau just as quickly as you encountered it. In this article there are 3 methods that cut through the plateau, and explain tried and tested ways to get past the strength roadblock and put you back on course to your gym goals.    

Methods To Get Past Strength Plateaus

Surprisingly enough however, using the correct techniques, you can overcome your strength plateau just as quickly as you encountered it. In this article there are 3 methods that cut through the plateau. Among the many methods to overcoming a plateau that supposedly work, these are the only 3 that actually work.

The first method has actually nothing to do with the gym, and everything to do with the kitchen 

One of the reasons why people plateau in the gym is because their body is no longer getting stronger on that specific exercise, and one of the key components of strength is consuming enough calories and protein. Your body needs sufficient calories and protein in order to repair the muscle after a tough workout, and when deficient of these sources, your body can have trouble both recovering from workouts and getting stronger.

Additionally, protein consumption is critical to success in the gym, and it is absolutely imperative that you consume at least 0.8-1 gram of protein per pound of body weight, though if you’re plateauing, it is advantageous to consume closer to 1 gram of protein per pound of body weight.

Deload your muscles: decrease the working weight

The next method to overcoming a plateau is through a “deload.” When the body begins to plateau on an exercise, it’s typically because the muscle is both under great stress from previous workouts, and because the weight that you are trying to lift is too heavy.

In order to to a deload, simply decrease the working weight (the weight you use for your exercise) by about 10-15 lbs, and strive to maintain good form. Progress on that exercise as you typically would, and once you reach the weight you were stuck at, you should be able to easily complete the set, and continue progression on that exercise.

READ 5 Steps To Overcome Your Weight Loss Plateau

Switch up the exercises 

Finally, the last method that will help crush a plateau is switching up the exercise. Occasionally, the muscle gets very accustomed to performing the same exercise, at the same weight, every week. Eventually, the muscle actually fails to continue getting stronger on that exercise, and increasing weight suddenly becomes very difficult.

The best way to combat this issue is to switch up the exercise.

For example, if one were to plateau on the bench press, he or she could switch over to dumbbell bench press, or incline bench press, and progress on that exercise for 1-3 months. Likewise, if someone stalled on squats, that person could switch to weighted pistol squats, and try to get stronger on that exercise, before moving back to squats.

Once you’ve spent ample time on the difference exercise, switching back to the exercise and weight that you plateaued at should be easy, and you should be able to continue progressing again on that lift.

It is critical to remember to slow down, and enjoy the process of becoming a better you!