5 Proven Tips to Boost Your Strength & Smash Through Plateaus

Unlock Your True Strength Potential

Hitting a strength plateau can be frustrating, but the good news is, breaking through it is completely possible with the right approach. Whether you’re stuck on your bench press, deadlift, or squat, these 5 tips will help you push past your limits:

1. Perfect Your Form Before Adding Weight

Improper form not only limits your strength but also increases the risk of injury.

• Tip: Record yourself lifting or have a coach assess your technique. Compound movements like bench press, squat, and deadlift are all about form. Search out ways to dial this in to push your progress forward.
• Why it works: Better biomechanics allow you to recruit the right muscles more effectively, maximizing power output.

2. Incorporate Progressive Overload Strategically

Your muscles need a challenge to grow stronger.

• Tip: Add small increments of weight (2.5–5 lbs) to your lifts weekly or bi-weekly, or increase reps and sets systematically. This increases training volume and leads to more strength/muscle growth.
• Alternative: Try varying tempo lifts (e.g., slower negatives) to stress muscles in new ways.

3. Mix in Accessory Work for Weak Points

Focusing on supporting muscles can help improve your major lifts.

• Tip: Add exercises like Romanian deadlifts (hamstrings), overhead presses (shoulders), or weighted pull-ups (back) to your routine. Building a stronger foundation leads to more output.
• Pro Insight: Identify where you’re struggling in your lifts (e.g., the lockout phase) and target those areas specifically.

4. Optimize Nutrition and Supplements

Fueling your body correctly is crucial for strength gains.

• Essential nutrients: Prioritize protein intake (0.8–1g per lb of body weight) and ensure you’re eating enough calories to support recovery.
• Supplements to consider:
  • Creatine Monohydrate: Proven to increase strength and muscle energy.
  • Beta-Alanine: Helps delay muscle fatigue for longer sets.
  • Pre-Workout with Caffeine: For focus and a performance boost.

5. Rest and Recover Like a Pro

Muscle growth happens outside the gym, not during your workouts.

• Tip: Aim for 7–9 hours of quality sleep per night and take at least one full rest day each week. Failing to take a rest day doesn't make you more of a badass. It just ends up hindering your performance. 
• Why it works: Rest allows your muscles to repair, adapt, and grow stronger.