Don’t Let Your Ego Hold You Back: The Case for Regressing to Progress

In the world of strength training, progress is often defined by numbers: the weight on the bar, the reps completed, the personal records broken. But what if chasing those numbers is exactly what’s holding you back?

The fitness industry is dominated by “more is better” and “no rest days” so the idea of scaling back can feel like failure. Yet, even for experienced lifters, this counterintuitive approach—regressing to progress—might be the missing piece to unlocking more potential.

Ego-driven lifting can look like pushing through with sloppy form, adding weight to the bar even when full range-of-motion isn’t met, and loading the bar with more weight than you’re ready for.

But here’s the reality: lifting with poor mechanics doesn’t just limit progress—it sets you up for plateaus, imbalances, and injuries.

By taking a step back (regressing), you give yourself the opportunity to:

• Refine Your Technique: Perfecting form under lighter loads reinforces movement patterns and improves efficiency, allowing you to lift heavier later with greater control. I’ve said it many times: if you never practice getting in certain positions, you will never achieve perfect form - and that’s the goal.
• Build Joint and Tendon Health: Dropping the weight allows you to focus on full range of motion and controlled tempo, which strengthens connective tissues and reduces injury risk.
• Address Weak Points: Regression lets you identify and correct deficiencies, building a more well-rounded base of strength.

There are many ways to regress:

• Deloading. Reducing the weight from the programmed percentages or “RX” designation in order to drill movement patterns over and over until you are able to sustain that form with heavier loads. Think of this as approaching lifting as a SKILL.
• Tempo work. Want to make a light weight feel really heavy while also improving technique? GO SLOW. An example here would be a 5-second eccentric in a squat to make sure you feel the bottom position.
• Swapping dumbbells for barbells if you have an injury or feel pain. Barbells are more unforgiving, so if they are causing pain, talk to a coach about an alternate movement that will still allow you to progress. An example would be doing dumbbell bench press instead of barbell bench press if you have shoulder pain.

While we, as coaches, constantly cue and give feedback, seeing yourself can be valuable. Don’t be afraid to do a lift in front of the mirror or video your lift - awareness is crucial. Did you hit full depth in a squat? Was your set-up good on a clean? Did your back round on a deadlift? The way you see yourself in your head isn’t always reality.

Strength training is a marathon, not a sprint. By letting go of the need to constantly push heavier weights, you allow yourself to grow in ways that ego-lifting doesn’t permit. Regressing doesn’t mean giving up; it means laying a stronger foundation for future progress.

So, the next time your ego urges you to add another plate to the bar, ask yourself: is this making me stronger, or just feeding my pride? The smartest lifters are the ones who know when to take a step back.