Plateaued? Here’s How to Break Through…
One minute, you’re riding the high of constant progress, and the next, it feels like you’ve hit a brick wall. Progress stalls, frustration builds, and now you’re full of doubt. Sound familiar? Don’t worry—you’re not stuck. You just need to get strategic.
Here’s how you can push past a plateau and keep moving forward.
1. Audit Your Program
First things first: is your program actually designed for your goals? Many people unknowingly cruise through workouts that don’t challenge them enough—or they’re doing random exercises they saw on TikTok. To break a plateau, you need structure and progression.
Look at your program and ask:
Are you progressively overloading? (Adding weight, reps, or intensity over time?)
Is your volume appropriate for your level?
Are you including variations that target weak points?
If the answer to any of these is “no,” it’s time to rework your plan. A well-designed program tailored to your specific needs makes all the difference.
2. Track. Everything.
How can you know what’s holding you back if you don’t track your progress? Write down every lift, every rep, every set. If you’re not logging your workouts, you’re guessing—and guessing won’t cut it.
Tracking also shows patterns. For example:
Are you consistently struggling at a certain weight?
Is your performance dipping later in the week?
Are certain muscle groups lagging?
With data, you can identify exactly where to adjust. This is why we use the SBS app—it’s perfect for tracking your training in real-time.
3. Prioritise Recovery
Training harder isn’t always the answer. Sometimes, you’re stuck because your body hasn’t had time to adapt. Sleep, nutrition, and rest days are just as important as the time you spend in the gym.
Aim for 7–9 hours of quality sleep each night.
Fuel your body with adequate calories and protein (especially in a growth phase).
Don’t skip your rest days.
Remember, muscles grow outside the gym.
4. Change Your Rep Ranges
Your body adapts to the stress you put it under. If you’ve been doing the same 8–12 reps for every exercise for months, it’s no wonder you’re stuck.
Try switching things up:
Lower reps (4–6) with heavier weights.
Higher reps (12–20) with lighter weights.
Changing rep ranges gives your muscles a new stimulus, which can reignite progress.
5. Work on Weak Points
Strength and hypertrophy plateaus often happen because of weak links in your chain.
Take a step back and assess your weaknesses. Then, add accessory work to target those areas. Examples:
Struggling with deadlifts? Focus on hamstrings, glutes, and grip strength.
Stuck on pull-ups? Build lat and bicep strength.
6. Get Comfortable Being Uncomfortable
Plateaus are often a mindset problem. You might think you’re pushing hard, but are you really? Those last few reps—the ones that feel impossible—are where the magic happens. If you stop short of discomfort, you’re robbing yourself of progress.
7. Periodise Your Training
Not every workout should be max effort. To keep progressing long-term, you need phases:
Accumulation phases: Higher volume and moderate intensity to build muscle.
Intensification phases: Lower volume and higher intensity to build strength.
Cycling through these phases ensures your body doesn’t burn out or adapt to one style of training.
8. Consider a Deload
Sometimes, the best way to move forward is to take a step back. If you’ve been grinding non-stop, your central nervous system (CNS) might be fried. A deload—a week of reduced intensity or volume—can give your body the reset it needs to come back stronger.
9. Stay Patient and Trust the Process
Breaking through a plateau takes time. If you stay consistent, focus on the fundamentals, and trust your plan, you’ll get there.
Remember: progress isn’t always linear, but it’s always worth it.
Got questions or need help breaking through your own plateau? Let’s chat. Sometimes, all you need is a second pair of eyes on your program to figure out what’s missing.
With love,
Coach Sandra x