---
title: "Why we 'plateau' in training"
date: 2024-04-06
categories: ["Training","Recovery & sleep"]
url: https://www.semiprocycling.com/digest/why-we-plateau-in-training
author: Damian Ruse (SEMIPRO Cycling)
---
# Why we 'plateau' in training

![](https://www.semiprocycling.com/digest/images/7f019ee1e4a73d734f59231f.webp)

In weightlifting, as people get more experienced, they find it harder to see improvements, even with more training. This is known as hitting a 'plateau'.

A recent study from the University of Mississippi looked at the reasons behind this. They pointed to things like muscles getting less responsive, more breakdown of muscle protein, and changes that come with age. The study also suggested that starting weight training young could help in the long run.

Key Points:

1. **The more you train, the harder it is to see improvements, leading to a 'plateau'.**
2. The study suggests four reasons for this:   - Muscles become less responsive to signals that trigger growth   - More muscle protein gets broken down, especially if you're not eating enough   - There might be a limit to how big muscle cells can get compared to their nuclei, known as the 'myonuclear domain hypothesis'   - **As you age, your body might respond less to things that usually build muscle**
3. Starting to lift weights when you're young might mean you can build more muscle in the long term.
4. **In everyday life, plateaus can come from things like:**   - **Doing the same workout without making it harder over time**   - **Only aiming for small improvements**   - Getting injured, being stressed, or focusing on other parts of life
5. Knowing why plateaus happen could help people push past them or accept them.

Read the entire article here: [https://link.springer.com/arti...](https://link.springer.com/article/10.1007/s40279-023-01932-y)

## On my mind: Breakdowns and Breakthroughs: My Two Cents

As with everyone, I've faced my fair share of challenges, both on and off the bike. There have been times when I've felt stuck, questioning whether I was facing a breakdown or on the verge of a breakthrough.  
  
The thing is, it's not always black and white. Sometimes, what feels like a dead-end is actually a new beginning in disguise. But when you're in the midst of it, it can be tough to tell the difference.  
  
I've had moments on the bike where no matter how hard I pushed, progress seemed elusive. But looking back, those struggles often preceded significant improvements in my performance.  
  
The same goes for life. When we're overwhelmed, it's easy to wonder if we're just spinning our wheels or if we're about to have a major breakthrough.  
  
In my experience, breakdowns and breakthroughs aren't solely determined by mindset. They're often a reflection of where we are in the process. Sometimes, we just need to keep pushing through, even when the path ahead is unclear.  
  
So, when I find myself questioning whether I'm facing a breakdown or a breakthrough, I try to remind myself to keep moving forward. I trust that clarity will come with time and effort.  
  
Embracing the unknown isn't always easy, but I've found that it's often necessary for growth. And who knows? Your breakthrough might be just around the corner.

Damian