Client #106a in Workout Questions and Answers

__Client #106a asks:
“Best way to get out of a weightlifting plateau? I have been lifting weights for a couple years now. Lately, I seem to have hit a point where I am not getting results from lifting. What is the best way to get out of a weightlifting plateau? Is it better to keep doing the same exercises and increase the amount of weight being lifted or is it better to change the exercises? Recently, I have been trying to increase the amount of weight I am lifting because I only have dumbbells and barbells, so some muscle groups are limited to a few different exercises. Is increasing the weight enough? Thanks.”

Getting out of a lifting plateau this seems like an age old question everyone asks eventually. My first question would be what you consider a plateau are all of your lifts stalled and has it been this way for three weeks or more? Or are you just not seeing the success you want with every lift you attempt. Many people see workout success or failure based on did I up the weight? Even if you are adding sets to your lifts it’s progress and not plateau.
If you look at your lifts and still feel stuck double check your form and technique to each lift you’re performing. The smallest issues in form may be what’s keeping you from moving up in weight.
Mindset may have a part to play in it as well . When you workout are you carrying stressors with you? Are you wondering about this bill or that bill while you try and workout? If so the solution may be as simple as focusing up on your workout and giving it everything you have.
Even with all of these in check dumbbells and barbells allow you a lot of options so you are not insanely limited in choices. Depending on where you’re having problems at swapping a lift out ie. dumbbell bench press instead of a barbell can yield results or swapping the exercise out that still trains the same muscles like using chest flies instead of bench press as this gives your body variety and more important keeps your muscles guessing and keep them from getting adjusted to what your routine is. Changing up lifts or set amount can do a lot without upping weight and possibly hurting yourself.

Last updated March 15, 2019