Why Muscle Growth Is Slow or Stops (And What to Do About It)

Introduction

You’re training consistently, eating well, and putting in the work—but your muscle growth seems to have stalled. Sound familiar?Muscle growth plateaus are completely normal, and they happen to almost everyone at some point. The good news? You can break through them with the right strategy.

In this post, we’ll cover the main reasons muscle growth slows or stops, and what you can do to kickstart progress again.

1. You’re Not Eating Enough

Muscle is built with fuel—and that means calories. If you're not eating enough (especially protein), your body won’t have what it needs to build new tissue.

Fix it:

• Track your calorie intake and make sure you're not in a deficit.

• Aim for 1.6–2.2g of protein per kg of body weight.

• Don’t be afraid to eat more if your goal is size and strength.

2. Not Using Progressive Overload is The Reason Muscle Growth is Slow

Muscle growth relies on progressive overload—gradually increasing the challenge placed on your muscles. If you’re lifting the same weight, doing the same reps, or repeating the same workout for weeks, your body has likely adapted.

Fix it:

• Add weight

• Increase reps or sets

• Slow down tempo or shorten rest periods

• Introduce new exercises or rep ranges

3. You’re Not Training Hard Enough

Training with intensity and intention matters. If your sets end with energy left in the tank, you're likely not pushing close enough to failure.

Fix it:

• Most of your working sets should end with 1–2 reps in reserve (RIR)

• Focus on form, mind-muscle connection, and effort

4. You’re Overtraining or Under-Recovering

Training too frequently, without enough rest, can lead to burnout, fatigue, and stalled progress. Your muscles need time to repair.

Fix it:

• Ensure at least 48 hours rest between training the same muscle

• Prioritize sleep (7–9 hours)

• Include deload weeks every 6–8 weeks if you train intensely

5. You’re Doing Too Much Cardio

While cardio has benefits, too much can interfere with strength and muscle growth, especially in a calorie deficit.

Fix it:

• Limit cardio to 1–3 sessions per week, depending on your goal

• Keep it low-to-moderate intensity if your primary goal is muscle gain

6. Your Program Isn’t Suited to Your Goal

Generic or random training plans can lead to a lack of direction and poor results. To grow muscle, your program must be:

• Structured

• Goal-specific

• Periodized over time

Fix it:

• Use a plan that progressively builds on itself

• Split training for enough volume per muscle group

• Track your lifts and aim for improvement weekly

7. You’re Expecting Overnight Results

Muscle growth takes time—especially for women, or for those not in a large calorie surplus.

What’s considered slow progress is often completely normal:

• 1–2 pounds of lean muscle per month is great progress

• Visible changes may take 8–12 weeks

Fix it:

• Be patient, and trust the process

• Focus on performance, not just appearance

Final Thoughts: Progress Is Still Progress

If your muscle growth has slowed or stopped, don’t panic. It’s an opportunity to reflect, recalibrate, and level up your training and recovery.

With the right approach, your body will respond—sometimes even better than before.

Need help breaking through a plateau? My online coaching offers:

✔ Personalized program adjustments

✔ Nutrition guidance to support growth

✔ Expert eyes on your weekly progress

Let’s get you back to building. Join the coaching program here.