Just One More: Breaking Through Gym Plateaus

If you’re a regular at the gym, you probably have your favorite equipment or spaces—whether it’s a particular bench, leg press, or squat rack. You get accustomed to how they feel, and using anything else can seem off. Of course, I’m flexible and will use other equipment if needed, but if my preferred spot is available, I’ll definitely go for it.

The other day, I headed to my favorite power rack, only to find someone already there. He was doing pull-ups and told me I could set up while he finished. Not wanting to intrude or make him uncomfortable, I asked how many more he had left. He enthusiastically replied, “Ten.”

“Just ten?” I joked, but there was a bit of miscommunication. I knew this because he asked is that not good? How many do you do? When I asked how many he had left, I meant how many sets, but he thought I was asking about reps. So when he said ten, I was surprised, as it sounded like more sets than usual. My joking response was more about the surprise of the number. 

I clarified this, and it sparked a conversation about how to progress beyond ten reps. Ten pull-ups is a solid set—not easy by any means. He asked me how I push past that number when I get stuck, and just answered nonchalantly without really thinking: “Just try for 11.” He goes, oh I like that.

Often, we set our sights on a big number, and that number becomes a mental block. We think, “I did ten; now I need to hit 15.” But really, it’s about just trying for one more. Focus on getting to 11, just the one more instead of thinking that it’s not worth it because it’s only one more rep. It all adds up, and sometimes that’s what helps break through the plateau. He liked that approach and said he’d give it a try.

Another trick I use is setting a goal range rather than a specific number. If I’m aiming to push beyond my usual limit, I’ll target a range—say, between 9 and 12 reps—instead of a single number like 12. This way, when I hit the 10th rep, my mind doesn’t shut down thinking I’ve reached the goal. Anywhere in that range beyond 10 counts as progress, so there’s less pressure and more room for success.

These are just small mental tricks, but they can make a big difference in pushing for that one more rep or that one more kilo. At the end of the day, that’s all you need to keep progressing—just one more.