You've been hitting the gym three or four days a week for months. You feel like you're working hard. But your bench hasn't moved, your squat feels the same, and you're starting to wonder if you've maxed out your genetic potential at 135 pounds.
You haven't. Not even close. In my ten years of coaching, the most common reason people plateau isn't genetics, age, or "bad leverages." It's one of five fixable mistakes that almost everyone makes.
1. You're Not Actually Progressively Overloading
Progressive overload isn't just "add more weight." It means systematically increasing the demand on your body over time — through load, volume, range of motion, tempo, or density. If you've been doing 3×10 at the same weight for six weeks, your body has zero reason to adapt.
Track your workouts. I don't care if it's a fancy app or a crumpled notebook — if you can't tell me what you lifted last Tuesday, you're guessing. And guessing doesn't build strength.
2. You're Under-Recovering
Strength isn't built in the gym. It's built during recovery. If you're sleeping five hours, skipping meals, and stacking high-intensity sessions back to back, you're digging a hole faster than your body can fill it.
Recovery Checklist
3. Your Program Lacks Specificity
If you want to get stronger at squats, you need to squat. Not leg press, not hack squat, not the Smith machine — squat. Assistance work has its place, but the bulk of your training should be spent practicing the movement patterns you want to improve.
4. You're Training Too Heavy Too Often
You need to lift at or near your max every session to get stronger.
Most of your training should be at 70-85% of your max. Heavy singles and doubles have their place, but grinding reps at 95% every week fries your nervous system and leads to regression, not progress.
5. You're Ignoring Weak Points
Everyone has a sticking point. Maybe your squat breaks down at the bottom. Maybe your deadlift is slow off the floor. These aren't random — they point to specific weaknesses. Address them directly with targeted accessory work and watch your numbers climb.
- ✓Track your workouts and apply progressive overload systematically
- ✓Prioritize sleep, nutrition, and rest days — they're not optional
- ✓Train the lifts you want to improve, not just their cousins
- ✓Keep most training at 70-85% of your max
- ✓Identify and attack your weak points with targeted accessories