Why You’re Not Getting Stronger: 5 Sneaky Mistakes Sabotaging Your Progress
Let’s be real—nothing is more frustrating than putting in the work and not seeing the results. You’re showing up to class, hitting your lifts, doing the WODs... so why aren’t you getting stronger?
Strength gains don’t stall overnight. Usually, it’s a slow creep of bad habits or overlooked details that hold you back. The good news? These are all fixable.
Here are 5 sneaky mistakes that might be sabotaging your progress—and how to fix them:
1. You’re Not Training with Intent
Just showing up isn’t enough. Are you treating every lift with focus and purpose? Or are you rushing through warm-ups, skipping percentages, and hitting lifts with sloppy form?
Fix it:
- Dial in your mindset during lifting sessions. Be intentional with every rep.
- Focus on quality over quantity—a few great sets > a bunch of half-assed ones.
- Track your progress. Know your numbers. Have a plan.
2. You’re Lifting Too Heavy, Too Often
We love intensity in CrossFit—but constantly going for broke can backfire. If you’re maxing out too often or going too heavy without enough recovery, your nervous system and joints will pay the price.
Fix it:
- Respect the training percentages and don’t treat every day like a PR attempt.
- Build volume and intensity gradually. Heavy days should feel heavy—but controlled.
- Deload or cycle intensity every 4–6 weeks.
3. You’re Skipping the “Boring” Accessory Work
Want a stronger squat? Don’t just squat. Strength is built through supporting muscles, stability, and time under tension—and that’s where accessory work shines.
Fix it:
- Add targeted work like lunges, Romanian deadlifts, strict presses, glute bridges, tempo work, etc.
- Don’t treat accessories as optional. They build balance, control, and injury resistance.
- Treat them with the same intent you bring to your big lifts.
4. You’re Undereating (Especially Protein)
You can’t out-train poor recovery—and that includes what’s on your plate. Strength gains require fuel, especially protein. If you’re not giving your body the building blocks it needs, don’t expect to build anything.
Fix it:
- Aim for at least 0.8–1g of protein per pound of bodyweight (more if you’re training hard).
- Don’t skip meals post-workout. That’s prime recovery time.
- Hydrate like it matters—because it does.
5. You’re Not Sleeping Enough
Training hard and recovering poorly is like flooring the gas with no oil in the engine. Sleep is where the magic happens—hormone regulation, muscle repair, mental reset.
Fix it:
- Get 7–9 hours of sleep consistently.
- Wind down with a routine: limit screens, lower lights, and chill before bed.
- If sleep sucks, your lifts will, too. Don’t ignore it.
Don’t Just Train Hard—Train Smart
Strength takes time, but it also takes strategy. If you feel stuck, don’t quit—adjust.
Start by asking yourself:
- Am I training with focus?
- Am I managing load properly?
- Am I eating and recovering like an athlete?
- Am I putting in the work outside of the “sexy” lifts?
Fix those cracks in the foundation, and watch your strength take off.
Want personalized help with your training or recovery plan? Book a personal training session or talk to one of our coaches—we’ll get you unstuck and moving forward with purpose.
