Here’s what to do if you want to become stronger, but feel stuck.

Have you ever felt like you’re doing your best to train consistently, but you just don’t feel like you’re seeing any progress?

That’s exactly how Roseanne felt when we sat down for a live coaching session the other week. Here’s what she told me:

I keep a workout journal, and I look back at it over the last 3-4 years and I just feel like I don’t often see progress. So that’s another demotivator for me. (I wonder) I am not dong the good thing, since I see myself stronger or any other goals?

Roseanne is like many other people we work with: life is already packed! She has kids, runs her own business, and tries to squeeze in time to workout in between it all.

While she shoots to stay consistent with three 30-45 minute workouts each week, the reality often looks very different. On a good week, it’s more likely to be a workout, and then she has a few other little pockets of time to try to squeeze something in.

I have good news! Not only is this completely normal, you can absolutely progress and become stronger in this situation. Here’s how:

Make smart adjustments when you’re short on time

The interruptions are normal. So knowing .how to adjust your workout. it is key to making progress and being “unlocked”.

Here’s a clip for our conversation discussing just that.

.VIDEO: How to modify your workout when you’re short on time.

PRINCIPAL

• Choose the big bang-for-your-buck moves (squats, rows, presses, lunges, etc.) on more isolated work (planks, biceps curls, tricep extensions, etc.). They are much more efficient for your time.
• Take your exercises to near failure with matches. Pick a weight you know you’re comfortable with, and do as many reps of that weight as you can (up to 30 total). Take a short rest (30s-1min), and then get the same number of reps, even if you have to take short mini breaks in between (5-15s).

Add Reps before weight

Next, consider how you progress from one week to the next in your workouts.

This is the method I use most often in my coaching.

.VIDEO: How to be stronger when you feel stuck.

PRINCIPAL

• Try to add one rep each week (before adding weight). Even if you can’t do another rep, you know you’ve hit your current limit!
• Eventually, you’ll hit a couple of weeks in a row where you’re stuck at the same rep number. At that point, try to increase the weight, and drop the reps back to something you can do comfortably with a few reps left in the tank. Then build from there.
• If you are in a movement that you can only do 1-3 reps of, try using a lighter weight/easier variation to start. That will help you add more reps/volume and it will be easier to progress!

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If you feel stuck in your workouts, try one of these strategies for a few weeks and see how it goes. I bet you will be pleasantly surprised with the results!

– Matt

P.S Feeling stuck with your fitness goals? Please reply to this email and tell me what happens. I read every answer.