WAYS TO WIN YOUR WORKOUT WHEN PROGRESS SLOWS DOWN

* Originally posted on the PFPBarbell.com website March 2018, updated April 2022

When we start physical activity, we experience quick improvements for various reasons. The earliest of which is an adaptation of the nervous system. As we are exposed to new movements consistently, our bodies adapt to get better at them. This is why we feel so much stronger early on our training journey, but once those take place, the improvements slow down. 

This can be demotivating if you are a weightlifter or someone pursuing general fitness goals. So in order to continue to improve each season, we can focus on other qualities of our workouts in order to find daily “wins” and stay motivated. 

The Qualities

1.) Skill Development 

2.) Movement Quality

3.) Strength Improvement

4.) Mental Toughness 

As athletes, we cannot expect to improve each one of these qualities every training session. However, if we strive to improve each one, we can gain small victories by simply improving a 1 or 2 of these qualities each training session we can expect to become better weightlifters over time. Weightlifting is an extremely mentally tough sport, so these small victories are crucial if we want to stick with the sport and train past plateaus. Now let’s cover specifically what each one of these qualities is and how we can improve them during each session. ​

Skill Development

This one is something that almost every lifter can do in each and every training session. Skill development includes improving any skill needed in weightlifting or general fitness. These things could be working on your start position, practicing a better rack position on your lifts, or learning a new variation on your lifts. Making a conscious effort to improve basic weightlifting skills in each session is a great way to ensure continued progress in your training. This accumulation in skills will eventually lead to an accumulation of PRs once you break through your plateau.    

Movement Quality

This quality is the immediate follow-up to skill development. Movement quality is when we take skills we already have learned and work to hone and perfect these movements. This can be anything from keeping the bar closer to you during the lifts, proper weight distribution in your feet, working on proper head position, proper bar path, or any other of our established weightlifting skills. Weightlifting is a sport in which our goal of perfect movement is not actually attainable. By focusing on small improvements in our movement quality, it ensures long-term progress. Fall in love with the process, and results will come. 

Strength Improvement

This one can be fairly straightforward. However, we can find strength improvements in a variety of ways. The obvious things are hitting a new 1rm in an exercise, but since this is an article about what to do when the PRs stop coming, this isn't what I mean. It could be a new 5 Rep max or 10 rep max, the ability to hit a high percentage at multiple sets, or even an improvement on the weights used during accessory work. Do not discount your progress in any of these things. As you train, your 1 rep max may not change for months or even years, trust the process, understand there is no such thing as being 'too strong' and celebrate every victory. 

Mental Toughness

This quality is one we should be able to improve every single session. Weightlifting can be a grind at times. We have long, hard, detail-oriented workouts that, at times, can be mentally taxing to complete. Toughness can come in many forms. We can improve this by pushing through a tough workout, coming back to make a lift that we've been missing in training, or as simple as completing our workout with an intention on a day when we really don't want to be there. 

As you grow and develop as a weightlifter, our primary goal should be to raise our Minimums (The amount of weight we can hit any day we work up to a heavy single in each lift.). The sport is about being consistent and hitting lifts on the platform.  However,  let's be honest, everyone loves a PR party. Let's fall in love with the daily training it takes to get there. 

Either with weightlifting or general fitness the path that leads to quick results often is the wrong one. Focus on quality habits, finding little wins, and consistency. You will exceed your own expectations before you know it. 

Come work with a coach to develop a plan and put it into place. Fitness should be fun, sustainable, and leave you feeling good and accomplished. Set up an assessment today to get started.