Hitting a Wall - How to Breakthrough The 3 Year ‘Itch’
Picture this: You've been hitting the platform for a few years now. You've mastered the basics, smashed some PBs, and maybe even stepped onto the competition stage. But lately, something feels off. The gains have slowed, those nagging injuries are whispering louder, and the fire in your belly has simmered down to a flicker.
The fun has slowly faded, the grind has begun. You're going through the motions, but it feels like you're not getting anywhere.
Sound familiar? You're not alone. Welcome to the dreaded "3-year itch," a common phase where newbie gains dry up and the path forward seems hasy. As both an athlete and a coach, I've been there myself and seen countless others navigate this challenging period. But here's the good news: it doesn't have to be the end of your lifting journey.
Let's break down this phenomenon and explore proven strategies to reignite your passion, overcome plateaus, and unlock a new level of performance. Are you ready to ditch the slump and rediscover the thrill of lifting? Let's dive in!
What's Fueling the Itch?
The 3-year itch isn't a single problem, but a combination of factors:
Plateaus: It's natural for your progress to slow down as your body adapts to training. Those initial roller coaster of gains become slower & much less exciting to ride.
Nagging Injuries: The cumulative stress of training can lead to aches and pains that, if not addressed, can become more serious issues.
Mental Fatigue: The initial thrill of lifting can fade, replaced by a sense of routine or even resentment towards the sport. You might start to question the sacrifices you're making, wondering if the gym is still serving you.
Technical Mastery (and Boredom): You've got the basics down pat, but refining your technique now feels like a painfully slow process.
Shifting Gears: Rediscovering the Magic of the Barbell
The good news? The 3-year itch isn't a death sentence for your lifting dreams. It's a wake-up call, a chance to hit the reset button and reignite the fire that once fuelled your passion. This "itch" can actually be the catalyst for a major breakthrough, propelling you towards those PBs you've been chasing.
Here's how:
Reconnect with Your Why:
Dust off those old journals or take a few minutes for some serious soul-searching. Why did you start lifting in the first place? Was it to get stronger, compete, or simply feel good?
Reconnect with your original motivations and let them guide your next steps.
As Ralph Waldo Emerson wisely said, "The only person you are destined to become is the person you decide to be." Your weightlifting journey is yours to shape. What do you want it to look like? What do you truly value about this sport? Let those core motivations fuel your next chapter.
Reimagine Your Ideal Self:
Take a moment to envision your ideal weightlifting self. Has your vision evolved since you first stepped foot in the gym? It's okay if it has.
What kind of athlete do you aspire to be now? Do you still dream of competing at the highest level, or are you more focused on maintaining strength and health? Perhaps you simply want to enjoy the challenge and camaraderie that weightlifting brings.
Sometimes, the 3-year itch arises from a misalignment between who we are and who we want to be as athletes. By reconnecting with your current aspirations and values, you can set new goals that truly resonate with you, reignite your passion, and realign your training with your evolving identity.
Reframe Your Goals:
Your goals are allowed to evolve – in fact, they should evolve as you do. What fired you up when you first started lifting might not be the same thing that motivates you now. And that's okay!
Work with your coach to set new, achievable goals that spark excitement and align with your current aspirations. These goals might look different than before:
Perfecting Your Craft: Shift your focus from hitting bigger numbers to mastering movement quality and technique.
Building Consistency: Create a sustainable training routine that fits seamlessly into your life, rather than dictating it.
Exploring New Avenues: Maybe it's time to spice things up! Try incorporating powerlifting, bodybuilding, or other training modalities to keep things fresh and fun.
Prioritising Fun: Remember, weightlifting should be enjoyable! Let go of the pressure to constantly push for heavier weights and rediscover the joy of movement.
Prioritise Your Well-being: Remember, weightlifting should enhance your life, not consume it.
Listen to your body: Don't push through pain or fatigue. Rest and recovery are essential for long-term success.
Fuel your body: Eat a balanced diet that supports your training and recovery. Seek help from a nutritionist if you’re unsure how.
Manage stress: Find healthy ways to manage stress outside the gym, whether it's journaling, spending time in nature, connecting with loved ones, or dancing like a crasy cat to music in your PJs.
Lean on Your Coach: Your coach is your partner in this journey. They can help you:
Identify the root causes of your burnout or plateau
See things in yourself you may not realise
Develop a personalised plan to get you through a slump
Provide the support, encouragement, or even accountability you need to keep moving forward
Overcoming the Itch and Pushing into the Future
Many successful weightlifters have navigated the 3-year itch by:
Finding balance: Make time for hobbies and activities outside the gym to prevent burnout and maintain a healthy perspective.
Expanding their identity: Remember that you're more than just a weightlifter. Cultivate other interests and passions to enrich your life.
Embracing the process: Focus on the daily grind and small victories, not just PBs. Enjoy the journey!
Setting realistic and flexible goals: Goals should be challenging but attainable. Be open to adjusting your path as needed.
Celebrating small wins: Recognise and appreciate every milestone, no matter how small.
Connecting with the community: Lean on your fellow lifters for support, motivation, and camaraderie.
MWBC: Your Partner in Progress
Here at MWBC, we understand the challenges of the 3-year slump – the plateaus, the nagging pains, the dwindling motivation. It's a phase that can hit even the most dedicated lifters, and it's okay to feel stuck or frustrated.
But remember, you're not alone in this. We're a community of lifters who get it. We've been there, pushed through it, and come out stronger on the other side.
Whether you need a fresh perspective, a new set of goals, or simply a supportive crew to lean on, our experienced coaches and tight-knit community are here to help you navigate the challenges and reignite your passion for lifting.
So, if you're feeling stuck in a rut, don't hesitate to reach out. Let's work together to break through barriers, rediscover the joy of lifting, and continue your journey with renewed purpose. We're always here to help you reach your full potential.
-The MWBC Coaching Team
