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Not all progress is created equal. When you first start training you experience rapid gains. The progress comes so fast that it feels almost effortless. This phase, often referred to as the “novice effect,” gives you the illusion that improvement will continue at this pace indefinitely. However, as with any finite resource, this rate of progress does not last forever.
The Reality of Diminishing Returns
In the beginning, the sheer amount of effort you put in is overshadowed by the rapid gains you make. Every session feels like a step forward, and you might even feel unstoppable. But as time goes on, diminishing returns set in. Progress slows, and suddenly, the factors you once ignored - form execution, taking proper notes, having video form analysis, following the programming, prioritizing recovery, and using "bumps in the road" to strengthen mental resilience all become the difference between continued success and stagnation.
This is where many lifters hit a wall. When put in the bear minimum progress no longer easily measurable by a single metric - such as increasing the weight on the bar every week - here motivation can wane. And without motivation, it becomes harder to show up and stick to the plan.
The Importance of Long-Term Thinking
Sustainable progress isn’t about how fast you can reach your peak—it’s about how long you can keep progressing. If you reach your full capacity too quickly, you run out of room to improve. This is why slowing down progress, or “titrating” it, is key to longevity in training.
Rather than chasing immediate gains, consider these strategies to extend your progression curve:
Build training momentum – Progress can only compounds over time, if you continue to train. Training momentum, inherently builds motivation. The key is to Focus on being more conservative than you want to be in this way you'll have the capacity to push a bit harder next week . And then the following week.
Optimize Recovery – In the early stages, your body can recover from almost anything. But as you progress, recovery becomes the most crucial factor in continued success. Sleep, nutrition, and rest days become non-negotiable. My coach tells me you can only get stronger from what you can recover from.
Maximize Each Session – As you advance, the quality of your training matters more than the quantity. Prioritize technique, execution, and intention over simply adding more weight. For a more in-depth look on intent check out my blog post "don't take light work lightly"
Managing the Psychological Side of Progress
Progress is not physical, it’s deeply tied to motivation. When progress is measured by a single metric (like PRs or lifting heavier weights), it’s easy to feel stuck when that metric doesn’t move. This is why diversifying your indicators of success, such as increasing your average weight lifted, improved technique, better recovery, or increased consistency can all help sustain motivation.
If you train long enough, you will inevitably hit setbacks. You’ll deal with pain, fatigue, and moments where progress feels nonexistent. The key is understanding that these challenges are part of the process. Instead of chasing rapid progress, focus on making each goal effortlessly achievable. Small, consistent wins will compound over the years, leading to long-term success.
Conclusion
The fastest way to burn out is to treat progress as a sprint. Strength training, like any worthwhile pursuit, is a marathon. By pacing yourself, embracing the slow grind, adapting your indicators of progress and respecting the role of recovery, you ensure that your progress lasts for a lifetime.