When it comes to plateaus in powerlifting, I've faced my fair share. I've been powerlifting for eight years, having started when I was just 13. In the beginning, progress came easily and frequently. I was fortunate to have a great high school coach who kept me consistent with a structured program, leading to constant gains. Between the ages of 15 and 17, my squat increased from 375 to 450 pounds. I assumed this rate of progress would continue, and by the time I was 19, I expected to be squatting 525 pounds and beyond. However, injuries, lifestyle changes, and training age eventually caught up with me, and I hit a wall. It took me from ages 17 to 19 to move from 450 to 474 pounds, and finally, at 21, I reached 480 pounds, adding just six pounds to my total.
This experience is common and happens to 99% of lifters unless you're a genetic outlier. I've made plenty of mistakes along the way, so I speak from experience when I say: don't do what I did.
The biggest lesson I've learned is do not be impatient. Many plateaus are simply a result of training age and diminishing returns. The longer you lift, the less progress you’ll see each month or year. It's easy to lose confidence when your maxes stop increasing, and PR’s become rare. Understand that this is completely normal, and breakthroughs will come if you remain patient.
Another key point is not to force progress. Once we start to lose those constant PR’s, it's tempting to adopt an all-or-nothing mindset. We might either quit powerlifting or attempt to push ourselves to PR every training block. While increased motivation can be beneficial, forcing progress and PRs when they aren't there is a recipe for disaster. This approach leads to more frequent failures and a higher risk of injury. Take your time and understand that you don’t need to set a new PR every block to demonstrate your strength.
Lastly, avoid comparing your progress to others. With the rise of social media, it's easy to see someone in your weight class adding 200 pounds to their total and feel pressured to progress at the same rate. Remember that everyone is different. Comparisons will only deepen the frustration and disappointment you have in your own training. If you’re still making progress, even with small PRs, that’s a win. Celebrate those little victories—they will add up over time.
In summary, by being patient, not forcing progress, and avoiding comparisons with others, you will cultivate a healthier mindset in your training and eventually reap the benefits of new PRs. It just takes time.
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