💪 Gym 101: When Your Gains Take a Vacation (And You’re Not Invited)

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This is blog #7 of my “Gym 101” series. If you’re new, scroll down for the links to previous posts!

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Ah… the Gym Plateau.

 

Sometimes you walk into the gym, and your muscles just don’t want to cooperate—as if they’ve packed their bags and gone on vacation without you. We all need a break occasionally, but when it feels like you’re restarting from scratch every session, it’s just brutal.

I still remember when I was crazy enough to bench press regularly. (I know, I know—some of you are going to hate me for saying this, but science backs me up: bench pressing long-term without varying the exercise isn’t sustainable. No one can keep adding weight indefinitely without risking injury. It’s just too static for your joints.)

For months—no, scratch that—ages—I was stuck benching 50 kilos. That’s when I met my worst enemy: the gym plateau.

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How to Overcome It? Here’s What Worked for Me

 

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1. Change Your Mindset

 

If you’re lifting weights just to impress girls—uh… because, yeah, I know a lot of guys do exactly that—let me tell you straight: it’s not gonna work. Trust me, I’ve received far more compliments from fellow gym bros than from any woman. Damn.

Motivation Matters:

Sometimes I’ve had better workouts without pre-workout, and it made me realize something crucial: your HEAD is more important than any supplement. If you’re really determined to hit a goal—like pressing those 25 kg dumbbells or crushing 60 kg hip thrusts (hey girls)—you’ll find the drive.

But here’s the catch: motivation isn’t constant. You can’t be 100% pumped every single day—in the gym, at work, or in life. And that’s perfectly okay. Sometimes, just showing up and pushing through is already a huge win.

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🏊‍♂️

2. Real-Life Lesson: It’s Not Just About the Gym

 

Plateaus aren’t exclusive to the gym—they happen in every sport. As a former competitive swimmer, I’d sometimes ask myself:

“Why am I risking a heart attack swimming 50 meters freestyle? No one’s paying me, and I’m definitely not going to the Olympics.”

That’s the wrong mindset. You do it because you enjoy it, it excites you, or simply because you thrive on the challenge. Sometimes, progress is as simple as thinking:

“Okay, today the weight won, or the timing wasn’t perfect, but I improved by 1%. One day, I’ll get there—or maybe I’ll just try horse riding.” 😅

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Practical Tips: How to Break Your Plateau

 

1. Switch Up Your Routine

 

Say you’ve been stuck on those notorious lateral raises or dumbbell bench presses for months (you know, the ones where the weight never seems to budge). Try this:

• 🔄 Variation: Switch dumbbells for cables, barbells, or machines. Just changing your setup breaks the monotony and gives your muscles something fresh.

 

2. Change Your Playlist

 

Sounds basic, but trust me—it works. Sometimes, a fresh beat is the difference between crushing your reps and giving up.

🎧 “If your current soundtrack feels like it’s stuck on repeat, it’s definitely time to shake things up.”

3. Go to (Near) Failure

 

You don’t have to destroy yourself, but pushing closer to your limit ensures you’re challenging your muscles.

• 🔥 Intensity is Key: If your workout doesn’t make you sweat and strain just a bit, your muscles will gladly take a break (and stay on vacation).

 

4. Adjust Your Rep Range

 

Been lifting heavy for fewer reps? Go lighter and aim for up to 12 reps. Doing high reps with lighter weights? Go heavier for around 6 reps.

• ⚖️ Balance & Safety: Just be mindful—your joints might not always be ready for drastic changes.

 

“Your joints can be like that friend who shows up late—not quite ready to handle the pressure.”

5. Remember Why You Started

 

When progress stalls, it’s easy to forget why you’re grinding in the first place. Take a step back and remind yourself:

• 💪 Why did you start lifting?

• 🔥 What keeps you showing up?

 

Whether it’s strength, confidence, or simply feeling better, keep your reasons front and center.

“When motivation dips, remembering your ‘why’ can reignite that fire.”

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Quick Recap:

 

Switch things up, refresh your playlist, push safely toward failure, vary your reps, and always remember why you started.

 

You made it this far? Respect! Here’s a little secret just for the dedicated ones:

change your schedule, switch your environment, take a deload week, find a gym partner 😛 …

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Final Thoughts

 

Plateaus aren’t signs you’re failing—they’re part of the journey. Sometimes your muscles just need a break. Change your mindset, challenge yourself, and above all, remind yourself why you started.

Your gains haven’t really left—they’re just waiting for you to level up.

Remember: Plateaus are temporary, but your determination is permanent.

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📢

What About You?

 

Have you ever hit a gym plateau? Drop your story in the comments—I’d love to hear how you smashed through it!

👇👇👇

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Let’s Connect!

 

 

• TikTok: @AlphaReps

• Instagram: @manu.fit95

 

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Check Out My Other Gym 101 Blogs:

 

• 🏋️‍♂️ Blog 1: How to Walk in Like You Belong

• 🏋️‍♀️ Blog 2: How to Not Quit the Gym

• 📈 Blog 3: The Beginner Workout Plan (Male Edition)

• 💃 Blog 4: Guide for Girls Who Lift

• 🍽️ Blog 5: Eating Without Losing Gains

• 💊 Blog 6: Do You Really Need Supplements?

 

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