Why You’re Not Getting Stronger (Yet)

Bicep Curls with THAT? You aren't doing yourself any favors.

Let’s be honest: if you’ve been lifting consistently but your strength numbers haven’t moved, something’s off—and it’s not your genetics.

Here’s what I see most often as a coach:

1. You’re not lifting heavy enough. Strength lives at the edge of your comfort zone. If your last rep feels like your first, you’re coasting. You should be pushing near failure—RPE 8–9—on your working sets. That means it should feel fucking hard. An RPE is your rating on a scale of 1-10 (10 being the most challenging- near failure).

A 4–6 rep range is ideal for strength building. Max reps should be no more than 8–10. If you’re cruising through 10 reps? Time to go heavier—or level up to a more complex version of the movement. Don’t waste your sets.

2. You’re stopping before it gets spicy. You don’t always have to train to failure, but you do have to train with effort. Stopping multiple reps short of a challenge won’t get you anywhere. Strength is built in that “do I have one more in me?” place.

With all that said—take your damn time. Strength isn’t rushed. Breathe. Brace. Move. Every. Damn. Rep. Move with intention or don’t move at all.

3. You’re skipping the hard stuff. Nordic curls, pause squats, single-leg work, heavy rows... They’re not fun, but they work. If you’re avoiding them because they’re uncomfortable, you’re avoiding growth. Period. Get comfortable with being uncomfortable.

4. You’re rushing through your sets. Strength training ≠ cardio. You need to rest to recover. Short rest breaks = trash reps. Take the 2–3 minutes, breathe, and come back stronger.

5. You’re bouncing from program to program. If you’re constantly changing workouts, you’re not giving your body time to adapt. Progress takes consistency. Stick with the damn plan and let progressive overload do its job.

A solid program should last 4–6 weeks, minimum. You should be progressing in sets, reps, or load week to week. It should also be aligned with your actual goal.

👉 If your goal is strength, then your program needs to include:

• Heavy compound lifts

• Explosive work (like jumps or throws)

• Mobility to keep the wheels greased and your joints moving well under load.

It’s not sexy—but it’s effective. Random workouts get random results. Structured training gets strong results.

Look—I don’t coach fluff. I coach real strength. And if you’re tired of spinning your wheels, I’m here to help.

💥 You’re not weak. You’re just under-challenged.Let’s fix that.

— Coach MelliMel

📩 Ready to finally get strong? Hit reply or DM me. Let's build that strength from the ground up.