How to Train Through a Slump: Staying Motivated When Progress Stalls

Every athlete—at some point—hits the wall.

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.

Not long ago, I found myself caught in a cycle:

Train hard → get banged up → ignore the signals → push harder → get even more banged up.

I wasn’t hitting PRs. I was bombing out of meets. And worst of all, I wasn’t learning from it. The frustration just kept piling up—until my coach stepped in and asked the question I wasn’t asking myself:

“What are we actually getting out of this right now?”

It was a hard question to face. But the moment I did, things began to shift.

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. I needed to reconnect with why I love this sport—and that meant shifting my entire mindset.

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.

I showed up.

I focused.

I did what I could today.

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.

If you’re stuck in a slump right now, short-term wins are the way out.

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.

It’s my job to check in:

“How’s life? How’s work? How are you feeling outside of the gym?”

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.

Free Download: Slump Recovery Journal Template

If you’re ready to take that first step, we created a free journaling worksheet to help you reflect before and after each session. This tool is built to help you identify your goals, track your mindset, and stay accountable—even when things feel off.

Download Below – “Train Through the Slump” Journal PDF

Want to share your experience with training through a slump? Drop a comment or DM me. We’ve all been there—and your story might help someone else keep going.

Final Thought

Athletes train for weeks, months, or years to step on a platform.

The least we can do as coaches is show up ready, steady, and completely focused on them.

The barbell will do what it does.

Let’s make sure we do what we’re supposed to do, too.