WHY YOU CAN’T LIFT MORE WEIGHT
When it comes to strength training, reaching a plateau where you can't lift more weight can be frustrating and demotivating. However, like any other training disciplines, it's essential to remember that progress in the gym is not always linear.
Why can’t I lift more weight?
It’s important to note that if you are following a progressive approach with your strength program, then this question is unlikely to be coming up. An effective and realistic program will have you gradually increasing the demands placed on your muscles to stimulate growth and adaptation (progressive overload). By ensuring that you're consistently challenging yourself with incremental weight increases is crucial for continued progress.
At Strength for Endurance, we aim for everyone we work with to be able to lift their bodyweight for fun - but this has a individual timeline for everyone we work with.
However, if you do find yourself in a rut and unable to progress, there are a few possible reasons why this might be happening, so we want to start by addressing the limiting factors…
are you strong enough?
First and foremost, you simply may not be strong enough yet in the necessary muscle groups to level up your lifting, meaning that you might need to spend more time focusing on building up the strength of these key muscle groups. Don’t ignore the possibility that potentially you might be lifting enough right now; it’s easy to compare ourselves with what others are doing or what you used to be able to do, but you might be doing enough for your current level of fitness right now.
PAIN when lifting weights
If you are experiencing pain or discomfort that is greater than a ‘working’ pain when lifting weights, then this is an indicator that there is too much overload, potential compensations or you are training on an existing injury which will only compound over time into potential long term issues. Seek professional help to get a diagnosis before you carry on.
Mental Block to weight lifting
In terms of a potential mental block to lifting heavier, this is again a sign that you are not as physically or mentally conditioned to be lifting those heavier loads. If you are following a suitably progressive strength training program, then you will naturally feel ready to progress without fear or anxiety. This is where accountability and regular conversations with a strength coach can be hugely beneficial, giving you the opportunity to express your frustrations and continuously work on a plan navigating any potential problems along the way.
correct lifting Technique
Perfecting your weight lifting technique is crucial for maximising strength gains. The technique becomes more and more complex the heavier you lift, requiring greater skill development and further breakdown and practise of your technique over time. A minor form flaw can significantly impact your ability to lift heavier weights and increase the risk of injury, so having someone who is qualified and has an experienced eye take a look at your technique can be really beneficial.
Take a look at the squat masterclass below to hone your skills - we’ve got lots more coaching cues and training tips just like this over on our YouTube channel.
Recovery and Nutrition for weight lifting
Let’s not forget that we can train as long and hard as we like, but if we aren’t getting optimal rest, recovery and nutrition then those efforts will be wasted. Ensure you're getting enough rest between workouts to allow your muscles to recover and adapt. Your nutrition and energy requirements need to be met to support muscle repair and growth.
How to lift more weight
If you're consistently struggling to lift more weight, despite your best efforts, it might be beneficial to seek professional guidance.
Here at Strength for Endurance, our full 360 approach will attack your training from all angles. Through our initial movement screening and testing we’ll assess and address any issues, from technique to integration, and you’ll have individualised access to support and feedback throughout your program journey.
As a result, you'll gain the tools and knowledge to break through your limitations and continue progressing toward your strength and sporting goals.
Sound good? Let’s get started…