Maintain progress in your Strength and Conditioning Routine

Even the most seasoned athletes and gym goers in Dubai may eventually reach a point where their progress slows down. They may continue doing the right things- regular workouts and a disciplined  diet, but some how the charge towards achieving goals hits a wall or a training plateau.  If their goal is to increase strength – they may notice that the amount of weight lifted is either reducing or stagnant, a runner or cyclist may notice that they can’t seem to break past a time barrier, or a person aiming for weight loss may be stuck at the same weight for weeks.

Our experienced and qualified Strength and Conditioning  Coaches Taif Delamie and Phil Elder have helped many clients through this difficult phase.  Here is some of their advice on avoiding and breaking through a training plateau

  1. Keep your workout fresh

If you’ve been ‘going through the motions’ following the same workout routine or running the same distance for months your body will adapt and you will stop seeing gains. How to fix it- Follow the Principle of Progressive Overload, which states that to continue your body’s adaptation to exercise, the difficulty of the exercise must continually change. This means changing rest periods in between sets or laps, changing the difficulty levels of the exercises done and varying your routine.

  1. You workout alone

You may have got used to working out alone, however having a knowledgeable personal trainer will help you explore your limits with out compromising safety by ensuring that your build up and form stay consistent.  Your personal trainer should  inspire you and provide the right motivation to keep improving while ensuring that your work outs stay fresh and continuing to increase your workload when required(refer above point 1)

  1.  You are not addressing injuries or working on weaknesses

Prior injuries can result in muscle and joint imbalances which will hurt your progress and even affect your posture. Your personal trainer will identify your weaknesses and develop a routine that includes exercises that address them.

  1. Your training routine does not address your goals

If you are targeting a half marathon this year, then your workout routine should include specific exercises that are beneficial to runners.  Including exercises that are for example focused on ‘body building’ can be counter productive. Discuss your goals with your trainer and they will craft a routine that’s in line with your ambitions. At UPANDRUNNING Coach Taif and Phil are experienced in developing programmes that specifically cater to sporting goals – such as endurance events, obstacle racing, rugby, football, raquet sports, martial arts and a variety of other sports.

  1.  Your overtraining

Working all out everyday at the same high intensity level while not allowing your body to recover will result in slower progress (If any). Speak to your personal trainer about developing  a programme based on the numbers of hours you can commit to each week- an affective programme will help you work out at the suitable intensities while allowing time for rest.

  1.  Your using too many machines at the gym

There is a time and place for using machines at the gym, but eventually you will be need to incorporate compound movements and calisthenics to see true progress.  This will ensure that you make the most of your workout time

  1. Plan your recovery

Your Personal trainer will help you incorporate recovery in to your routine and advice you when to seek treatment for niggles so that you can continue to progress with minimum downtime. Scheduling a regular  sports massage is a great way to address particular areas of the body that have been stressed. If you have any niggles-  Physiotherapy will get you back to your full sporting peak,  as quickly as possible.

Want more advice on improving the results of your training programme? You can reach out to Coach Phil at or call 04 518 5400 to schedule a session.

Discuss your goals with your trainer and they will craft a routine that’s in line with your ambitions.
Phil Elder, Strength and Conditioning Coach and Lead Sport Scientist