When the numbers stall

The bar stops moving. Same weight, same session, third time it hasn't gone up. Some of the fix is Grain Gym's and some is yours.

What Grain Gym does on its own

It depends on the rule behind the lift. How Grain Gym picks your next weight lists them.

• Double progression: two failed sessions in a row drop the working weight by 10 percent.
• Absolute increment: the same drop after a set number of failed sessions (three in 5x5 Strength).
• Linear and wave: the cycle falls one step behind after two failed sessions, except in 5/3/1.
• Step, undulating, RPE-based, top-backoff and AMRAP: the weight doesn't change in response to misses.
• Variation progression: after two failed sessions you step back to an easier variation.

Lower your training max

On a percentage-based program such as 5/3/1, a stuck lift usually means the training max is too high. During a workout, open the exercise's menu, choose Set Training Max, and enter a number about 10 percent lower. The next cycle builds from there.

Change the program

Linear programs run out of runway and beginner programs stop matching an intermediate body. If you've lowered the same lift twice in 8 weeks and it still hangs, pick the next program from Explore.

Check recovery first

Poor sleep, light eating and a heavy month at work stall lifts that the program has right. Two honest weeks of food, sleep and a deload often clear it. If the bar still doesn't move after that, go back to the training max or the program.