Why you’re not getting stronger (yet)
You’ve been showing up. Lifting regularly. Maybe even tracking your workouts. But the weights aren’t moving up the way you hoped.
Before you start thinking you’re “not strong enough,” here’s the truth: strength gains don’t stall because you’re not working hard. They stall because the inputs that build strength aren’t fully aligned yet.
Let’s talk about what that really means — and how to fix it.
you’re training hard, but not progressively
Strength is a looooong game. To get stronger, your body needs a clear, gradual increase in challenge — whether that’s adding load, reps, sets, or tempo over time.
If you’re lifting the same weights week after week, your body adapts and stops being challenged. On the flip side, if you push too hard too often without recovery, fatigue wins out before strength can show up.
What works: Small adjustments done consistently outperform random intensity.
You overlooked the foundation
You can’t build a house on a shaky foundation. Similarly, it’s hard to add weight when your body is fighting itself to perform the movement. For example, how much easier would it be to add weight to your squat if you didn’t have movement restrictions to achieve depth?
Poor mobility, limited control through range, or compensation patterns can all cap how much force you can safely and efficiently produce.
This is where assessments matter. Know where your low hanging fruits are. When we test strength asymmetries, balance, and force output (hello, VALD plates 👋), we often see small weaknesses that are holding someone back from lifting heavier — and fixing those changes everything. Making small percentage gains in mobility and stability lead to bigger changes.
What works: Addressing mobility and stability needs that are holding you back.
you haven’t been at it for long enough.
We live in a world of fast results, but strength doesn’t play by those rules. Your body can only build strength SO fast. It takes roughly 6–8 weeks for your nervous system to adapt and coordinate better muscle recruitment — this has to happen before you even see noticeable changes in muscle size.
If you’re training consistently 2–3 times a week, that’s awesome. Stay the course. Trust the process. The foundation you’re building now pays off the months down the road.
Remember: Strength is earned slowly — and that’s what makes it durable.
our broken record album: recovery is queen.
Sleep, nutrition, and stress ALL influence strength gains.
If you’re under-recovered, your body can’t repair or rebuild. It’s not a lack of effort — it’s a lack of recovery capacity. Working out breaks down muscle, recovery is when you rebuild, stronger.
Remember: Recovery isn’t optional. It’s where the gains happen.
in summary
If you’re not seeing progress, don’t assume you’ve plateaued. You might just be missing one piece of the puzzle — and once you find it, the strength follows. Lastly, consistency beats complexity every time, keep at it, and we’re always here to help!
-THE BPT TEAM