You’re showing up to the gym, working hard, and trying to eat well… but the results just aren’t coming. Sound familiar?
This is one of the most frustrating parts of any fitness journey—hitting a plateau. But here’s the good news: there’s always a reason behind it, and more importantly, there’s always a way to break through.
At CrossFit Shropshire, we see it all the time. People train hard, but sometimes they miss one key area that’s holding them back. So let’s break it down: why you’re not progressing, and what you can do to fix it.
1. Your Training Isn’t Structured for Progress
A big reason people stop progressing is that they’re just going through the motions. If you’re not following a structured plan, you’re leaving progress to chance.
At CrossFit Shropshire, Alex spends hours each week designing our programming to ensure that every session builds towards long-term improvement. Using Beyond the Whiteboard (BTWB), he analyzes past workouts, looks at trends in performance, and fine-tunes the plan so nothing gets left behind.
How to fix it:
✔ Follow a well-structured program—don’t just do random workouts
✔ Track your numbers (weights, times, reps) and aim to improve
✔ Identify your weaknesses and work on them, rather than avoiding them
Pro tip: If you’re unsure what’s holding you back, ask a coach. We can help you identify what needs work!
2. Your Nutrition Isn’t Supporting Your Training
Even the best training plan in the world won’t work if your body isn’t getting the right fuel. Nutrition is the foundation of your progress.
Here’s where many people go wrong:
- Not eating enough protein – If you’re training hard, your body needs protein to rebuild muscle. Aim for 1.6-2.2g per kg of body weight per day.
- Overeating or undereating – If fat loss is the goal but the scale isn’t moving, calories might be higher than you think. If you feel exhausted all the time, you might not be eating enough.
- Relying on liquid calories – Fancy coffees, juices, and alcohol add up quickly without actually filling you up.
How to fix it:
✔ Track your food intake for a week—just to get a clear picture
✔ Prioritize whole, nutrient-dense foods
✔ Make small, sustainable changes instead of extreme overhauls
Pro tip: Small tweaks often lead to big results over time. Don’t try to be perfect—just aim to be a little better each day.
3. You’re Not Recovering Properly
Recovery is often the missing piece when progress stalls. You can train as hard as you want, but if your body isn’t recovering, you won’t improve.
Here’s what often goes wrong:
- Not enough sleep – Anything under 7 hours a night affects performance and progress.
- Skipping rest days – More training isn’t always better. Muscles grow and get stronger during recovery.
- Chronic stress – High stress leads to high cortisol, which can slow down recovery and fat loss.
- Dehydration – Your muscles and brain need water to function properly. If you’re not drinking enough, your performance suffers.
How to fix it:
✔ Aim for 7-9 hours of sleep per night
✔ Take at least one full rest day per week
✔ Manage stress—walk, breathe, take time to unwind
✔ Drink at least 2 liters of water per day
Pro tip: If you’re always feeling sore and drained, listen to your body. Sometimes, doing less is the key to progressing more.
Making Progress
If you feel stuck, don’t get discouraged. Check these three key areas—training, nutrition, and recovery—and see where you can make small changes.
At CrossFit Shropshire, we’re here to help you push past plateaus and keep progressing year after year. Whether it’s through structured programming, expert coaching, or a supportive community, we’ve got your back.
And speaking of progress…
A huge shoutout to everyone who took part in this year’s Intramural Open!
- 22 people showed up for the final workout—an incredible way to finish strong!
- Laura and Danni led their teams with energy and passion, keeping the competition exciting.
- Amy, Guy, Matt, and Caroline sealed the deal with an epic team photo that secured the final points!
- The Nerf Biathlon was a blast, and the brunch after was next-level—steak cooked over the charcoals, smoky nachos, and a fantastic time with the community.
So let’s take that same energy into the next training block. Keep showing up, keep pushing forward, and let’s make progress together.
Please listen to our podcast on this subject!
If you like what you read, please visit www.crossfitshropshire.com for more info on all things health and fitness.
