November 24, 2025, 3:21 am | Read time: 5 minutes

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Progress is not linear!

If you’ve been training for a while and look back at your early days, you’ll quickly notice how much easier progress came back then, and this comparison can feel like a real setback. But it’s completely normal!

Studies show that beginners experience the most muscle growth in the first two to three months.^{1, 2, 3} After that, the growth rate significantly decreases. Even with consistent training and higher intensity, muscle growth slows down.

Researchers call this the plateau effect–the body is already familiar with the stimulus and doesn’t need to adapt much. The mechanisms that initially triggered muscle growth then operate at a minimal level.⁴ This also applies to endurance athletes. Runners or cyclists can significantly increase their VO₂max–the maximum oxygen uptake–in the first months of a structured training plan, but then they too experience stagnation. As we age, the body generally responds less effectively to training stimuli–this is known as “anabolic resistance.”⁵

What factors influence training progress?

Training success depends on many factors. For example, besides proper nutrition and enough sleep, genetic factors also play a role. The training itself is, of course, a crucial factor–and this is where many encounter problems.

To understand why training for many advanced athletes no longer works as well, you need to look at two classic biological models:

1. First, there’s the so-called supercompensation. It explains the process of training adaptation. In summary, a training stimulus tires the muscle or the entire system, and in response, the body improves (training adaptations). This is how we gradually get better through regular training.
2. The other biological theory is called accommodation (from Latin: accommodare–to adapt). It describes the phenomenon of long-term adaptation. This means the muscle, cardiovascular system, etc., adapt effectively to a given load.

The reason for lack of progress in training?

Many trainees have achieved good results with a certain type of training and have sworn by it ever since. But once the body has adapted to this type of training, the stimulus no longer poses a significant challenge. This means the effectiveness of the training decreases–and progress stalls. Initially, you might try to increase the training weight further. This can work up to a certain point. But eventually, when no big leaps are possible, stagnation awaits–the enemy of every advanced athlete.

Now you’re probably wondering: How can you avoid this stagnation? It’s simple: through variety!

Also interesting: 8 quick intense exercises for defined arms–no equipment needed

How to avoid stagnation in training

Regularly change your training routine so your body never gets too accustomed to it, forcing it to continue developing. Whether this is done through intelligent periodization or simply by changing the order or selection of exercises is secondary. The main thing is to regularly change your training!

This doesn’t just apply to muscle training in the gym. All hobby runners should also note: Don’t always run the same route at the same pace. While this can be relaxing for the mind, if you want to improve, change the pace, the route, or incorporate some intervals.

For many years, my students have repeatedly asked me about the optimal or most effective training. I always lean back and reply: There can’t be a most effective training because it loses its appeal and effectiveness after a few weeks or months. So, the most effective is probably variety!

More on the topic

Coach Explains Common Mistakes I Train So Much, So Why Am I Not Seeing Any Results?

For Muscle Building How Many Squats a Day Are Needed to See Visible Results?

The “self-sabotage”

We often stand in our own way during training without even realizing it. This is often due to our distorted self-image. Whether through constant comparisons with others, driven by social media, too high expectations of ourselves, or simply negative thinking–all of this ensures that we hardly notice our own progress.

This quickly creates the impression that you’re standing still, even though progress is already there. We just don’t see it because we’re comparing ourselves too much or putting ourselves under pressure. Realistic goals, a bit of patience, and focusing on small successes help regain focus.

Conclusion–keep an eye on this and make these adjustments

Keep an eye on whether your training matches your recovery and nutrition. Questions like “Am I giving my body enough recovery and giving the muscles time to grow?” or “Is my nutrition right–am I consuming enough protein?” can be asked retrospectively every few weeks. There’s also a lot to adjust in the training itself: Pay attention to adequate rest between sets, vary the exercises more often, swap things out, and continually introduce new stimuli.