Getting Unstuck: How to Navigate a Training Slump
Progress slows. Lifts feel heavier than they should. You’re tired, sore, and starting to ask yourself, “Why does this feel so much harder than it used to?” What’s worse: you keep pushing, hoping the next session will magically fix everything, only to find yourself right back in the same rut. I know that feeling personally.
Step One: Acknowledge the Slump
The first thing I had to do was admit I wasn’t just “in a funk.” I was stuck. That slump didn’t just last a week. It lingered for five months—on and off. Some weeks were okay, even great. But the exhaustion always came back. I’d start to feel motivated again, only to crash and wonder, “Am I still doing this for the right reasons?” That’s when I changed my approach. Instead of chasing numbers, I started chasing purpose. Instead of training to win, I trained to move well. To train pain-free. To show up consistently.
Step Two: Journal the Process
One of the most important tools that helped me was journaling. Some days it was a quick note on my phone: “Goal: Move well on every accessory today.” Other times, it was deeper: “What am I doing this for? Am I actually enjoying this, or just checking the box?” I stopped writing about what I didn’t hit, and started writing about what I accomplished. Small wins started to add up, and slowly, I began to build momentum again.
Step Three: Set Short-Term Goals
When you’re in a slump, long-term goals feel impossible. That’s why I always tell my athletes—set short-term, meaningful goals you can achieve this week. One block of training, I had a single goal: Pull and squat without back pain. That’s it. No numbers. No podium. Just a clear purpose—and I crushed that goal. It wasn’t about making progress in a linear way. It was about proving to myself that I could still show up and work with intention.
Step Four: Communicate
Whether you’re training alone, on a team, or with a coach—you need to talk. As a coach, I’ve learned that the first sign of a slump is usually not a bad lift—it’s a lifter walking in with their head down. They’re still training, but they’re dragging. The spark is gone. For yourself, if you can say, “I’m not feeling great lately,” say it. Don’t wait until your body breaks down or your motivation disappears completely. Check in before you check out.
Step Five: Reflect and Reset
Not every slump needs a complete program overhaul. In fact, my advice is: adjust mindset first—adjust training only if you truly need to. If you’re in a hard season of life—mentally, physically, emotionally—be honest about it. Sometimes, all you need is a new lens on the same program. If your goals were all number-based, maybe it’s time to shift toward quality-based goals: Move better. Be consistent. Recover well. Get out of pain. When you reframe what progress looks like, you’re far more likely to build the momentum you need to keep going.
Final Thoughts: You Don’t Need to Quit—You Might Just Need to Pivot
If you’re reading this in the middle of a slump—don’t walk away just yet. You don’t need to suffer through it either. What you do need is clarity: Why are you training? What matters most to you right now? What would a successful week look like—even without a PR? Reflect. Journal. Adjust. Then show up again—with a clearer head and a better reason to train.