When you first start training, you make immediate gains in a pretty predictable fashion. These early improvements, often called the novice phase, come with relative ease. But after this phase, many people hit what is known as the Plateau of Latent Potential. This concept, popularized by James Clear in Atomic Habits, refers to the period where progress feels slow or even non-existent, despite continued effort. Clear explains that "we often expect progress to be linear," but real growth happens invisibly until a critical threshold is crossed.
Imagine you’re trying to melt an ice cube that starts at 20°F. You begin raising the temperature of the room by one degree at a time. At first, nothing seems to happen. The ice remains frozen as the room temperature slowly increases. It’s not until you hit 32°F that the ice begins to melt. As Clear notes, "breakthrough moments are often the result of many previous actions, which build up the potential required to unleash a major change."
To some, this slow increase might feel like wasted effort, tempting them to give up. But to others who understand the process, every degree added builds momentum toward that eventual melting point. Progress becomes visible only after crossing a threshold—a tipping point. The only way to reach this tipping point is to stay persistent in your actions and consistent in your efforts.
The Expectations Trap
Our expectations often tempt us to stop trying so hard. We expect progress to happen yesterday, and when it finally comes, we demand it in surplus. These unrealistic expectations can lead to frustration, disappointment, or a feeling of dissatisfaction. What’s tricky is that this entire thought process often happens subconsciously, in the blink of an eye, and manifests as an emotional burst. You might not even realize why you feel the way you do.
This is where self-awareness becomes crucial. Recognize these emotions as an opportunity to call yourself out and remind yourself that progress will come if you remain persistent. Gains happen when they’re ready, not when you demand them.
Respect the Process
Respecting your body by listening to how you recover and applying maximum intent and effort is the key to progress. Strength will come when it’s ready to.
Take bamboo, for example. When bamboo is planted, it spends years building its underground root system. During this time, nothing grows above the surface. However, those roots are spreading wide and deep, creating a solid foundation. After years of what looks like stagnation, the bamboo suddenly experiences rapid growth above ground. This burst of growth is only possible because of the strong root system—the foundational component of its success.
As Clear states, "You do not rise to the level of your goals; you fall to the level of your systems." The habits and systems you create during the Plateau of Latent Potential are what sustain your persistence and lead to eventual success.
Lean on Your Systems
When you hit the Plateau of Latent Potential, this is the time to lean on the systems you’ve created. These systems—your routines, habits, and mindset—allow you to persist through periods of doubt and disappointment. Acknowledge that every effort you make is like increasing the temperature by one more degree toward that melting point.
There’s no way to rush progress, but there are plenty of other metrics to show that you’re improving. Celebrate small wins, track your recovery, and take note of improvements in form, strength, or mindset. Keep showing up, and strength will sprout when it’s ready.
Final Thoughts
The truth is, the Plateau of Latent Potential is where true growth happens. It’s not about the immediate gains but about cultivating persistence and resilience. Progress is coming; your job is to trust the process, respect your foundation, and keep moving forward. Just like bamboo and melting ice, the gains you seek will appear when the conditions are right. Stay the course—you’re building something remarkable.