Starting a progressive strength training program can be one of the most exciting stages of your fitness journey. As a beginner, you often see rapid progress with minimal changes to your routine. However, at some point, you may hit a plateau, where those gains become harder to achieve.
Plateauing in your training often comes down to three key factors:
1. The training program
2. Recovery
3. Training intensity
1. The Training Program
In the beginning, variety in your program isn’t necessary. In fact, attempting to learn and master too many exercises at once can slow your progress. As you advance, though, hitting a plateau may signal that it’s time to switch things up.
At Integra, we design new programs every 4-6 weeks to keep clients progressing and avoid plateaus. As you gain more experience, you’ll need to update your program more frequently, but we still recommend sticking with any routine for at least four weeks to see measurable progress.
2. Recovery
Recovery is often the biggest factor in training plateaus. It’s not just about taking rest days—most people have no problem with that. The real challenge is getting enough quality sleep and proper nutrition.
If you’re not consistently getting 7+ hours of sleep each night, your training results could be suffering. Additionally, your body needs adequate nutrition to build strength and muscle. Undereating, nutrient deficiencies, or overeating can all negatively impact your training and contribute to plateaus.
3. Intensity of Training
Simply put, many people don’t train with enough intensity to promote real change. Whether it’s due to fear, discomfort, or a lack of knowledge, not pushing yourself hard enough can prevent you from progressing.
As coaches, we see weight and reps as stimuli. If the stimulus isn’t strong enough, the body doesn’t adapt. If you want to get stronger, you need to consistently push yourself to increase reps, weights, or time under tension.
If you find yourself stuck in your training and aren’t seeing the results you want, take a moment to reflect on these three areas. Chances are, one of them could be the key to overcoming your plateau and achieving the next level in your fitness journey.
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