“I haven’t come across anything yet that can’t be cured by getting stronger.” I heard this quote years ago. I can’t recall who said it, but the person would likely be on my top-ten list of people I’d want to hang out with. It stuck with me, and aside from male-pattern baldness I agree with it 100 percent.
Three reasons you’re not getting better at lifting heavy things
Beyond the simple task of being the person your friends and family rely on to move heavy stuff, there isn’t much that can go wrong with getting stronger.
Athletes tend to jump higher, run faster, change direction on a dime, and dominate their sport. And they’re not the only ones who benefit. Getting stronger helps regular gym-goers too. Whether your goal is to perform better in recreational basketball, flag football, softball, or even Laser Tag, building a solid foundation of strength serves you well. If you’re actually in a Laser Tag league, congrats—you’re awesome.
Strength generally means more muscle. People who can deadlift 2.5 times their body weight aren’t small. To borrow a line from Dan John, women who can do five or more chin-ups (I’d even argue for one) typically don’t need to stress about an extra slice of carrot cake. And even if fat loss is your goal, more muscle makes the dietary side a bit easier. It isn’t painless, and you’ll still have moments of frustration, but those with more muscle and a solid strength base usually don’t have to live in “I hate my life” mode when dieting.
Stronger people tend to be more resilient and less prone to injury. The idea that getting stronger acts as a corrective training approach bears repeating. And if you’re worried about tougher times ahead, stronger folks tend to be better equipped to handle them.
So what stops people from getting stronger? Let’s skip the obvious culprits like not using progressive overload or chasing every latest gadget, and look at a few less-discussed factors.
1) Recovery
Recovery comes first because it matters most. You don’t get stronger while you’re lifting; you break down tissue and accumulate fatigue. Strength gains come during recovery, when the body rebuilds itself bigger and tougher.
Recovery can mean many things: staying hydrated, eating enough calories across the day (peri- and post-workout nutrition isn’t the be-all and end-all), maintaining soft-tissue quality (foam rolling, occasional massages), and most importantly, getting enough sleep. You’ll hear the phrase that you’re only as strong as your recovery.
I’ve spoken with athletes at all levels who wonder why they’re not getting stronger and feel crushed all the time. Often the answer is simple: they stay up late gaming, scrolling, or swiping instead of winding down for sleep. Create a bed-time routine. Block out light, use a fan for white noise, and read in bed. It signals your body to settle down. And yes, go to bed already.
If you’re into CrossFit, it’s fine to take a day off now and then. Rest days can boost recovery, and no, showing up on a “rest day” to do a front-squat workout doesn’t count as recovery. If you want to move, take a walk.
2) Lifting heavy all the time
Some people think the way to get stronger is to live at or near maximum effort. Many coaches would agree that folks spend too much time chasing 1RM numbers rather than building real strength.
Ask yourself when you last tested your 1RM. If it was recently, you may have tested too often. Training in the 85–95 percent range has its place and yields certain adaptations, but most effective programs spend more time in the 60–80 percent range. You’ll still see work at higher intensities in cycles, but it doesn’t need to be the norm.
Training heavy all the time wears you down. Joints take a beating, and the nervous system gets taxed. For most people, prioritizing submaximal work builds a stronger foundation, sharpens technique, and creates a bigger base for a higher peak later on.
3) Making things harder just to feel tough
Some people like to crush themselves in the gym, and that’s fine. I respect hard work, including in CrossFit, but making an exercise harder purely for the sake of it doesn’t guarantee better results.
When I program, I justify every movement based on goals, injuries, and current ability. It’s easy to exhaust someone, but harder to drive real performance gains. You’ve heard the saying that you’re only as strong as your weakest link. If getting stronger is the goal, you’ll want your accessory work to address weaknesses in the big three lifts: squat, bench, and deadlift.
A few practical examples: if someone leans forward when squatting, spend more time in the weakest range with pauses or switch to a variation that strengthens that portion. If someone is weak off the chest in the bench, spend more time there with pause benches or higher-rep sets. If lockout is the weak point in deadlifts, add speed work with lighter weight or use accommodating resistance. The goal is to use accessory work to fix real weaknesses, not just make every set brutally hard.
End note
There are days you might feel like you’re balancing extreme workouts with lighter sessions, but a balanced approach that targets weaknesses, protects joints, and optimizes recovery will move you forward more reliably than sheer toughness alone.
