You’re putting in the work, hitting your lifts, eating (mostly) right, but the progress? Feels slower than molasses in January. And in a world of overnight shipping and 30-day transformations, patience can feel like a lost art.
The truth is, strength, muscle, and endurance don’t happen overnight. But they do happen—as long as you stay the course.
Here’s what’s helped me (and a lot of lifters) push through plateaus:
1. Track what matters.
The scale tells a fraction of the story. Instead, track PRs, how your clothes fit, or even how you feel.
A fractional plate set can help you squeeze out those micro-gains (for a micro price) that add up big over time.
2. Consistency > Intensity.
A decent workout done regularly beats an insane one that wrecks your recovery. If you struggle with keeping things fun, switch it up. I’ll hop on one of our bikes between calls for some sneaky cardio or throw on a weighted vest for a walk—because gains don’t have to come from barbells alone.
3. Make small adjustments.
If a lift stalls, change the rep scheme, tweak your form, or try a different grip. A fat grip cable attachment can shake up your routine and wake up new muscles.
4. Recover like it’s your job.
You don’t grow in the gym—you grow when you recover. Prioritize sleep (yeah, I’m looking at you, scrolling TikTok at midnight), stretch it out with a tibialis trainer bar to keep your joints happy, and, if you’re feeling extra fancy, a trap bar can help reduce stress on your back while still pulling heavy.
5. Trust the process.
The biggest mistake? Giving up too soon. Strength builds like compound interest—slowly, then all at once.
If you're feeling stuck, switch up your accessories. A battle rope is a killer way to build endurance, and a chest expander is a great way to kick it old school. And if you're not feeling your program? Check out Couch to 500kg.
Keep showing up, and the results will follow.
Bottom line? Keep lifting, keep learning, and remember—the strongest people in the gym didn’t get there overnight. You’ve got this.
