If you feel stuck in your training and your strength just isn't moving, this episode is for you. Heather and Katie break down the most common reasons people hit strength plateaus and what to actually do about it. Spoiler: it's probably not your genetics.
What We Cover
Too much, too soon
Doing too much cardio, too much volume, or going all out six days a week without proper fueling and recovery are the most common traps, especially when people return to training motivated. Working out is a stressor. Add in life stress, poor sleep, and under-eating, and your bucket overflows fast.
You can't lose fat and get stronger at the same time (unless you're a beginner)
Chasing two goals simultaneously is physiologically impossible for intermediate lifters. Use strength as your tracking metric: if you're in a deficit and maintaining strength, you're doing it right. If your strength is tanking, your deficit is probably too aggressive.
Your program might just suck
No progressive overload. Too many isolation movements and machines. Not enough compound lifts. Changing your program too often or not often enough. These all stall progress. There's a sweet spot between doing the same movements long enough to adapt and progressing them in a way that actually makes sense.
Rest between sets matters
Skipping rest between sets turns strength training into cardio. You need a couple of minutes to regenerate ATP and actually perform on your next set. Junk volume + no rest = wasted time.
Sleep
Less than six hours and you're already fighting an uphill battle. Seven is the floor. Sleep is non-negotiable.
Protein and fiber
Stop overcomplicating nutrition. Focus on protein and fiber, and you'll naturally crowd out the junk. It's hard to eat like crap when you're hitting those two targets consistently.
Form and range of motion
Quarter squats, half reps, and cutting range of motion might let you load more plates, but it won't transfer to real life. You only get strong in the range of motion you train. Drop the weight, hit depth, and build real strength.
You probably haven't hit your genetic limit
If your bench is stuck at 135, it's almost certainly your program, your form, or your recovery and not your ceiling. Most people have barely scratched the surface.
Hire a coach — even just once a month
You may not need full-time personal training. Form-check in sessions can make a massive difference. Have them audit your squat, deadlift, overhead press, bench, and row. Full-body workout + full audit in one session.
Want More?
Join our Facebook Group
Chat about 1:1 Fitness Coaching Options
Get 3 Weeks of Nutrition Support for Free
Free Knee Pain Training Guide
Get Hundreds of Movement Demos on Our Youtube Channel
Ireland