When you are in maintenance mode, it seems odd that you are still doing the same number of reps, still sweating the same amount, but still not getting anywhere. This is largely because your body has adapted to the work you are asking it to do. And, yes, that’s a good thing. But the catch is that your body has adapted so well to the stimuli that it no longer needs to change. So how do you force your body to change? Simple: do something different.
Sometimes changing tempo can be just enough to ask more of your body. For instance, slowing down a movement puts the muscles under tension for longer and highlights any weak spots a faster rep might mask. Say, for instance, you take three seconds to lower down into a push-up and three seconds to push back up. This increases the time under tension for the muscles involved without increasing the weight. Adding in a brief pause at the most difficult portion of the lift can have a similar effect. Any of these techniques will not only teach your body control but also strengthen the movement in any position you previously glossed over. And this is often all you need to start making gains again.
But when people plateau, one of the first things they do is add volume. So they do more sets, longer workouts, or more frequent workouts with no rest in between. But this typically just results in being more tired, not stronger. Your muscles grow and strengthen when you rest them, not when you are working them to death. So instead of adding in more volume, try varying your intensity. So do a heavy day followed by a light day of mobility and technique work. This still allows your muscles time to recover while also preventing your body from getting all creaky from resting.
If you’re feeling stuck, try the following 20-minute workout: Start with a short warm-up, then do a small number of slow and perfect reps of a movement with as much rest as you need between sets. Then finish with a light version of that same movement pattern to practice technique while you are more fatigued. This will challenge strength and endurance in a more focused way, and you should start feeling like you are getting the job done within a few sessions.
It’s frustrating when you hit a plateau, but remember that it’s a sign you’ve learned something. So play with tempo, vary your intensity, and remember to rest. Your body will respond again gradually. You might not feel stronger at first, but your movements should get smoother and feel less strained before you actually notice changes in your strength. If you can catch those little signals, you’ll stay patient long enough to see real changes happen.
