5 Training Reasons You Don’t Achieve Your Strength Goals

5 Training Reasons You Don't Achieve Your Strength Goals

Here are 5 training reasons why you may not be achieving your strength goals.  As I’ve written numerous times before, it’s critical to strength train at least twice per week, regardless of whether you are an athlete or non-athlete.  The benefits of strength training are well documented for aging well and for optimizing health.
However, often times many folks fall short of their goals.  Why?  Read below.

1)  You only do what you like, and not what you need

Are you the person who enjoys deadlifting, but not squatting?  So you never squat?  Well, that is likely a reason that is holding you back.  In this particular instance, I have read numerous cases of lifters whose deadlift has increased, once they got their squat up.  The same holds true for upper body exercises.  A lot of guys love benching, but don’t overhead press.  Start working the overhead push movement and you know what’s likely to happen…..yeah, you’ll hit a bench press PR.  Identify what you’re avoiding in the gym and then do it.  And don’t whine.

2)  You are inconsistent with your training

The best program is the one that you can do long-term with consistency.  Even a poorly programmed plan is better than the most meticulous program that you hate and give up on after a few weeks.  Consistency is key to diet and training, for long lasting results.  One key to strength training success is neurological – in other words, doing what you like for the most part, while sucking it up with some exercises that are tough for you.

3)  You are not rotating movements properly

This is the classic case of the bro at the gym who complains that he “just can’t seem to make his bench go up.”  Ask him what he does to improve it and he says “bench press.”  It’s critically important to use different movements, incorporate different rep schemes and hit your musculature from different angles.  While strength training success is partly neurological, it’s also very much about the soft tissues.  If you don’t take care of the tendons, joints, ligaments, fascia, etc…you’re bound to get injured at some point.  In the bench press example above, the lifter should try different rep-set schemes while incorporating incline DB  presses,   decline DB presses, flyes, cable crossovers, pushups, floor presses, and overhead pressing.

4)  You are not recovering properly

Good strength training programs implement strategic overreaching follows by recovery periods (also known as deloads) of lower training stress – to allow for muscular adaptation to occur. When you don’t recover properly, the body gets exhausted and this can leave to illness or injury.

​5)  Too much cardio

Cardiovascular exercise is important for everybody, but too much and the wrong kind can be a detriment to achieving strength gains.  For example, excess LSS (long, slow, steady) cardio creates an excessive cortisol response in the body.  Excess cortisol will blunt other hormonal responses and this has a negative impact on strength gains.  So, it’s important to find the right balance in terms of quantity and quality.

Certainly, there is a nutritional component to all of this as well, but I think I’ll save that for a future article.  Keep these 5 things in mind if you are struggling with strength adaptations.  If you need help with programming, shoot me a message.  I’m happy to help.

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