How to Break Through a Strength Plateau in 30 Days
You’re training hard but your numbers won’t budge — welcome to the strength plateau. Everyone hits it eventually. But with the right 30-day strategy, you can break through and start gaining again.
1. Change Rep Ranges
Your muscles adapt fast. If you’ve been lifting 5 reps for weeks, switch to 10–12 reps for a while. The variation stimulates new growth and resets your nervous system.
2. Add Accessory Work
Identify weak points. Stuck on bench press? Strengthen your triceps and shoulders with dips, close-grip presses, and overhead extensions. Weak squats? Focus on hamstring curls and glute bridges.
3. Prioritize Recovery
Most lifters underestimate the role of rest. Sleep at least 7–8 hours, eat enough protein, and take rest days seriously. Overtraining leads to stagnation.
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