Why do Most People Plateau in gym Training? (And What you should do differently)
There’s a pattern I see over and over again. People don’t plateau because they lack the effort, they plateau because they lack structure.
- They train hard
- They sweat
- They put their sessions on Strava (if it’s not on Strava, it didn’t happen!)
But nothing seems to move forward. Strength progress stalls, body composition doesn’t change anymore, performance levels off, injuries start creeping in and ultimately they end up either getting bored with or put off training altogether as a result.
Hard Work Isn’t the Problem
Most people who are training for something are already working hard.
The issue is usually one of four things:
- No diagnostic starting point – There is nothing to properly track progress other than a heavier weight or a faster run, but these could also be influenced by other factors (e.g. did you sleep better, less stressed, accidentally stumbled on a good pre-run breakfast)
- No defined progression model – You just lift things/go for random runs without a properly structured plan of when to progress, when to change etc
- No structured phases – You are just doing the same thing over and over again, week after week. There are no differences in your training when approaching a race/competition vs off season for example.
- No objective performance tracking – You don’t have any benchmark targets to aim for to monitor your ongoing progress.
What you end up with is effort without structure, and structure is what builds serious performance.
The Difference Between Training and Performance Development
There’s a big difference between:
“Going for a run”
and
“Building aerobic capacity.”
Workouts are sessions and performance development is a structured system.
One is random.
The other is structured.
Here’s what that structure often includes at higher levels:
- Movement assessment before starting
- Baseline strength testing
- Identifying limiting factors
- Structured macrocycles, mesocycles and microcycles
- Planned overload and deload periods
- Regular review and adjustments
Not guessing, not random sessions, not “I’ll see how I feel.”
It is planned, measured and adaptable!
Performance Is Built In Phases
You can’t build everything at once! Things like strength, speed, power, agility, work capacity, energy system development are all built strategically, not all at the same time at full intensity.
By planning and structuring your training phases properly, it will allow for the adaptations you are looking for.
Without phases, you’re just varying your effort over random days. It is not an effective use of your time!
By building a phased approach, you’re building layers and this is what creates visible, measurable progression.
The Role Of Evaluating
Serious progression starts with understanding:
- Where you actually are to begin with
- What is limiting you and your progress
- What needs building
- What needs refining
Without that, you’re just selecting exercises and hoping for the best. Movement/fitness/strength assessments aren’t about ego. It allows you to know what you need to work on. For example: If you have tight hip flexors as a marathon runner it will seriously affect your ability to provide optimum propulsion in every stride which will put more strain on your quads and over the course of the race, you will fatigue earlier.
If you were to discover these tight hip flexors during a testing session, it allows you to spend a period of time working on it and as a result, improving your form and ultimately, your pace/running time. (Hello PB!)
Weight loss is a journey where you may have bumps in the road, good points, and bad points, but at the end of the day, you are aiming to get to one place. There might be a few detours, but as long as you get there, does it really matter that it took you an extra few months? I read a good analogy on life the other day which is so relatable to weight loss. If you have ever played a computer game, did you give up as soon as you died? No, you analyze what you did wrong and how you can improve to get to the next level and have another go. It might take you 10 attempts, but you stick at it and you succeed. The same should apply to weight loss. Don’t just give up at the first blip. Analyze what went wrong and see what you can do to make it better. Come back stronger and get to the next level!
Who This level of structure is for
This kind of performance structure isn’t necessary for everyone.
It’s not for:
- Someone who just wants a few hard sessions
- Someone who wants a generic PDF plan
- Someone who trains when motivation appears
It’s for:
- People who have a serious goal in mind (Think Sub 3 hour marathon PB, qualification for a major marathon, desire to make a podium, break into a first team etc)
- People who want measurable progression
- People who want structure
- People who understand that adaptation takes time
- People willing to commit to a defined phase
It’s for those who don’t just want to train… They want to build.
Does this sound familiar?
If you’ve been putting the work in at the gym but feel like your progress has stalled, you’re definitely not alone. Sometimes it just takes a few changes to your training, a bit more structure, or having someone there to help you figure out what needs to change.
If you feel like you’re going through the motions, aren’t sure how to progress your training, or simply want a bit more guidance and accountability, Online Personal Training could be a great option for you.
I can help you build a training programme around your goals, experience and lifestyle, while making sure your training continues to progress rather than leaving you stuck doing the same thing week after week.
Sound familiar? Get in touch and let’s have a chat about your training, where you’re currently stuck, and how I can help you start moving forward again.