Despondent about my lack of progress on my weights journey in gym

[Plateauwhy]

Just looking for some words of wisdom. I’ve exercised for 25+ years (mid-50s, post-menopause), moving from mostly cardio to bootcamps/HIIT, and for the past 2 years into more serious weight lifting.

I started barbell back squat, bench and deadlift (once a week each, plus accessories) and have followed a really solid 12-week block programme from an online coach for about 18 months now.

I’ve had good results. I’ve reversed osteopenia/osteoporosis scores, which was amazing, and I am stronger. But for most of this year I feel like I’ve plateaued. I just don’t feel strong anymore.

Current lifts (3–4 working sets building up):

• Deadlift: 67kg
• Bench: 35kg
• Back squat: 37kg

My squat form isn’t great—osteoarthritis and poor flexibility mean I lean too far forward. I’m thinking of going back to basics or switching to front-loaded.
But today my bench was particularly poor. I thought it might be not having a spotter, but even with one it felt off.

So, what’s going on? Diet is good (high protein), I eat a little before training, prioritise sleep, and train consistently 3x/week. I want to keep progressing, especially as bone health responds to load/progressive overload.

Do I need to reset? What would you change?

Thanks in advance.

You mention a high protein diet, are you eating carbs before your workouts too? Your muscles are going to use glycogen for their main source of fuel.

I also wonder if maybe your accessory muscle development isn’t keeping pace.

Could you manage a few sessions with a personal trainer in-person to see if there’s anything they can identify?

If your squat form is poor can you switch to the machine leg press, and machine leg curl and extension? I know that the squat/deadlift/bench press is seen as the gold standard but those gym machines are very effective at targeting the big muscles. I don’t have the flexibility to have good squat form so use the machines instead.

How many times a week are you going to the gym and what are your accessory exercises? Do you always do the same number of sets and reps or has your program had phases of low reps+high weights/high reps + low weights?
Do you ever work to failure?

I think form can often hold us back - especially when trying to lift heavier. Can you afford a couple of sessions with a PT to see if any adaptions can be made? My squat form isn’t great but I have adapted to be able to lift heavier with a good PT.

Do you do deload weeks?

Are you just unable to lift heavier at the moment or can you just do a few reps?

Thanks all.

There are usually 3/4 sets per daily programme, each one coupled up. So it might be bench with globlet squat, hammer curl/chest press, pull up hip thrust using landmine - etc etc - this is not accurate of a days' programme, but the sort of exercises.

I am lifting and pushing myself but I just am 'not feeling it' at all

Your overall situation sounds quite similar to mine

What are you trying to achieve? if you feel that you form is poor you might need a few sessions with a personal trainer.

I did that, but it was for different reasons

I did have to face up to the fact that some extent I was being unrealistic but with a trainer structured program, I did better and there was really measurable progress

The thing is, they are the experts

So I can try and put together a workout myself that balances correct movements but in reality, the trainer is the one who has the knowledge to do that

Curious about hip thrust and landmine!

Just double checking the diet. Do you eat enough? I know you said high protein but we also can’t build muscle in a calorie deficit.

Across a week I eat enough. but perhaps not...Some days more than others. I think I'm overweight and I have issues around this, so I'm probably cautious - 5ft 2" and 50.5Kg

- this!

Does that not give you a BMI of around 20 though? So healthy and even low end of healthy range?

Sorry, 59.5KG!!

@Plateauwhy thank you

Not heard it called that 😂

I find I had to eat more on training days

To be honest, I took a break from it and I'm not sure if I'm going back - I found it very intense. But it sounds like you really want to do it so you may need to eat more on those days.

Ah ok. I’d still have a look at making sure you’re eating enough calories. Also taking rest/deload weeks from
time to time.

My PT works in blocks - so we do an 8 week block with certain weight/exercises then switch to different ones with different weights and he tracks all progress.

It may be worth having a PT look over your progam/weights/reps etc?

I can't really afford a PT at the moment but I might try. Yes, that's a similar approach to my block programme, except it's 8 week

Even just a one off session to check form and weights program might be helpful.

You've inspired me to book. Thanks. I feel like I'm failing and that's a rubbish feeling.

I don;t follow my own programme; I follow a trainers - sorry, missed this post yesterday

Oh don’t feel bad. It’s hard to figure these things out on your own.

I teach Pilates so figured I knew enough to do my own weights program but when I worked with a PT I got much better results as I’d just plateaued with what I had been doing. These people are the experts.

Obviously costly though. But even one or two sessions for them to give you some feedback and ideas.

I don’t think 12 weeks is long enough to truly see progression, depending what sets you are doing.

My coach has me doing 8 week “periodised” blocks, I see the progression at the end of the third block.

Block 1 - 3x15 reps at 55% 1 rep max
Block 2 - 3x10 reps at 70% 1 rep max
Block 3 - 4x5 reps at 85% 1 rep max

after that, retest your 1 rep max and start the process again.

I lift weights twice a week and have 2 different routines, but essentially working the same muscles both visits eg day 1 tricep push downs on a cable machine, day 2 overhead tricep extension with a dumbbell.

If you've been on the same program for 18 months your body has become very efficient at training in that way. It absolutely doesn't mean you are weaker, but that you need a novel stimulus in order to see improvement. How many days can you effectively train?
If I were you I would change to a more hypertrophy based programme for 12 weeks. Weight moves weight and the more muscle you have, the easier it is to see improvements in strength. Have a think about following a more power building programme (strength plus hypertrophy) or purely hypertrophy programme.
PPL would be a good programme as you are currently training 3 days a week. It might look like:
Legs
Squat 5x5 (heavy, lower reps). Start lighter with goblet squats. You'll stay more upright with the counterbalance. Don't worry about amount lifted.
RDL 3x8/12
Leg press 3x8/12
Leg curl 3x8/12
Calf raises 5x8/12

You say you have a high protein diet - are you eating enough fat?

It's not just 12 weeks. I'm in the 6th block of this programme, and I've done about 160 work outs. SO a lot of weeks

This is helpful, thanks

Thanks, this is helpful