Big Picture: Understanding the Training Plateau Effect

By Dave Bauman, O2X Integrated Specialist - Tarrant County Sheriff's Office

A training plateau occurs when progress stagnates despite your continued effort. This can be observed in the context of athletic performance, hypertrophy, strength, power, and/or endurance, and is often caused by your body’s compensatory adaptation mechanisms (i.e., your body has adapted to the routine, making it harder to improve further).

Like Thanos, training plateaus are inevitable, one cannot linearly progress forever. I have found that many people think they have plateaued, but they often lack patience with their training program and are too quick to make changes. So, the first step is to assess whether you have truly reached a training plateau. Try repeating that same week of training or take a mini-deload and then retest the lift(s).

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The Best Ways to Break the Plateau - TL;DR: Variety is key

Everything is nuanced and contextual, of course, but simply put: the best way to break through training plateaus is to change things up. Unless you are trying to peak for a competition or a specific event, a plateau is not inherently bad and is just an indicator that you are likely due for some changes. Essentially, you will want to adjust one or more training variables (e.g., volume, intensity, exercise selection, etc.). The items below are not exhaustive, but they include some of my favorite ways to incorporate variety into your training to combat plateaus (in no particular order). I will primarily describe methods related to strength and hypertrophy focused training, but most can be applied to other training modalities.

Exercise Selection

Ensure your current lifting routine incorporates all three planes of movement (sagittal, frontal, and transverse). The majority of people tend to include plenty of sagittal plane exercises in their program (e.g., squat, bench, deadlift). When was the last time (if ever) you prioritized getting stronger at a lateral lunge?

Instead of mainly focusing on the back squat, flat bench, and deadlift, try prioritizing a different variation, such as front squats, Zercher squats, overhead press, Pendlay rows, RDLs, etc.

Take stock of how many bilateral and unilateral movements you are doing. If your back squat is stuck (bilateral), try focusing on unilateral movements, such as lunges, split stance squats, or the dreaded Bulgarian split squat, for a while.

Training Implements

Assess the implements you mainly use (e.g., free weights vs. machines, barbells vs. dumbbells) and try incorporating ones you do not currently utilize. If you typically perform a back squat with a barbell, take a break and substitute the barbell for a specialty bar (e.g., buffalo bar, safety squat bar), kettlebells, dumbbells, back squat machine, belt squats, etc. Additionally, consider incorporating accommodating resistance (e.g., resistance bands, chains) into your main lifts; check out the conjugate method for more information.

Proper Priming

Take a look at how you are working up to your max sets of your main lifts. Some common faults I observe are insufficient movement preparation, inefficient weight jumps, and either too little or too much volume prior to the top sets. Assess your pre-workout nutrition, hydration, sleep hygiene, mobility, stability, and if you are properly priming your central nervous system (CNS) through exercises to ensure you are optimized for your lifting session. Try performing a couple of sets of five high- intensity medicine ball slams before your main lift and see how it affects your performance.

Identify Weak Links

Assess your main lifts and see if you may have any limitations related to mobility, stability, underdeveloped muscles, or core strength. In addition to being a healthier and more balanced individual, focusing on strengthening your weaker areas will help you make progress in your training. You can look up various complementary exercises that can help you overcome the plateaus in your main lifts. Analyze your specific lifts and see where you commonly “fail” an exercise. A common area where people fail is during the lockout portion of the lift. For the bench press, try emphasizing strengthening your triceps. For back squat, try pause reps or pin squats to emphasize more power out of the bottom position. Implement more grip strengthening exercises if you find that to be a limiting factor in your deadlift.

Exercise Order

Most programs and people tend to do their main compound lift first in their workout. This is typically a good strategy as you are likely the most physically and cognitively fresh earlier in the workout. However, if you have reached a plateau, it may be worth experimenting with a different exercise order, as some people actually “peak” later in their workout rather than at the beginning. This can especially be helpful as you place a short-term priority on improving your weak links before progressing through the rest of the workout.

Volume and Intensity

Change up your sets and reps scheme. An example of a hybrid scheme that I like is conducting three working sets of three reps of a main lift, then taking 80% of your heaviest set and performing one to two additional sets for as many reps as possible (to technical failure). Other rep schemes to consider include, rest-pause training, cluster sets, drop sets, supersets, giant sets, pyramid sets, ladder sets, partial reps, and more.

Assess how often you are lifting near your one-rep max and your corresponding rate of perceived exertion (RPE), and consider implementing a daily undulating periodization (DUP) program to help modulate training intensities throughout the training blocks.

Redefine What a Training Plateau Means to You

Longevity is the name of the game, and a key aspect of this is movement proficiency. Be honest about your form and technique during your main lifts. Lifting is a skill, and like any skill, practice makes progress. Use this time during plateaus to focus on good form, refine your technique, and work on improving weak link areas, such as mobility roadblocks. Sometimes we become stagnant with a lift, moving the same weight for the same number of reps, yet our proficiency has greatly improved. I would consider this a PR and a sign of progress rather than a true plateau.

Tempo – change the tempo of your lifts (e.g., longer eccentrics, pause reps,

isometrics, etc.).

• Frequency: increase or decrease training days depending on what you are used to; ensure you lift at least 10 weekly working sets per muscle group
• Overload techniques: reverse bands, heavy holds, lifting straps, blocks, etc.
• Rest: increase your rest time between top sets and make sure you are resting 48-72 hours between muscle groups.
• Assess how many open vs closed chain exercises you are doing
• Explore different training modalities and programs
• Try different hand and feet positioning for your big lifts.
• Other random ways to mix it up: train later in the day if you are used to training first thing in the morning or vice versa; train with a workout partner; go to a different gym; pick different music; assess caffeine levels; assess intra-workout nutrition and hydration; try smelling salts, try some wrist wraps, knee sleeves, and/or a lifting belt

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References: 

1. Gelman, R., Berg, M., & Ilan, Y. (2022). A subject-tailored variability-based platform for overcoming the plateau effect in sports training: A narrative review. International Journal of Environmental Research and Public Health, 19(3), 1722. https://doi.org/10.3390/ijerph19031722
2. Schoenfeld, B. J., Fisher, J. P., Grgic, J., Haun, C. T., Helms, E. R., Phillips, S. M., Steele, J., & Vigotsky, A. D. (2021). Resistance training recommendations to maximize muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1). https://doi.org/10.47206/ijsc.v1i1.81
3. Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 31(12), 3508–3523. https://doi.org/10.1519/JSC.0000000000002200 Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073–1082. https://doi.org/10.1080/02640414.2016.1210197
4. Schoenfeld, B. J., Ogborn, D. I., & Krieger, J. W. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: A systematic review and meta- analysis. Sports Medicine, 45(4), 577–585. https://doi.org/10.1007/s40279-015- 0304-0
5. Schoenfeld, B. J., et al. (2024). The influence of resistance exercise training prescription variables on skeletal muscle mass, strength, and physical function in healthy adults: An umbrella review. Journal of Sport and Health Science. https://doi.org/10.1016/j.jshs.2023.06.005

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About O2X Integrated Specialist Dave Bauman:

Dave Bauman is an On-Site Human Performance Specialist with Tarrant County, where he specializes in strength and conditioning for tactical professionals. Leveraging a unique blend of corporate, military, and federal experience, Dave designs and implements comprehensive performance programs that enhance readiness, resilience, and long-term health for law enforcement and first responder teams.

Dave began his career as a Certified Public Accountant in Southern California but soon discovered his true passion in human performance. He earned his CSCS credential in 2017 and added the TSAC-F in 2018, building expertise through roles with EXOS at Google, tactical strength and conditioning assignments at Marine Corps Base Quantico and Fort Bliss, and an internship with the Army’s strength program at West Point. His service as a Federal Officer with Customs & Border Protection deepened his understanding of the physical and mental demands placed on tactical operators, informing his holistic approach to training.

Academically grounded with a bachelor’s degree in Accounting, Dave is currently pursuing a master’s in Marriage & Family Therapy—reflecting his belief that peak performance begins from the inside out. Away from the field, you’ll find him exploring the outdoors on hikes, diving into the latest performance psychology podcasts, traveling to new places, or rocking out at metal shows. Through every endeavor, Dave brings disciplined focus and genuine passion to support those who serve.