A strength plateau is when your lifts stop progressing despite consistent training. Every lifter experiences them, but most don't know how to respond systematically. Randomly changing exercises or adding more volume often makes things worse. The key is diagnosing why you've stalled before deciding how to fix it.
The most common cause of plateaus is inadequate recovery. You're training hard but not giving your body enough time to adapt. Signs include persistent fatigue, poor sleep, increased irritability, and lifts that feel heavier than usual. The fix: take a deload week (reduce training volume by 50%, keep intensity moderate), prioritise sleep, and eat in a slight calorie surplus for 2-4 weeks. This is counterintuitive but almost always works.
If recovery isn't the issue, the problem is usually insufficient variety. Your body adapts specifically to the training it receives. If you've done the same programme for 4+ months, the stimulus has become too familiar. Try a different rep range for 4-6 weeks (if you've been doing 5s, switch to 8-12s), add accommodating resistance (bands or chains if available), or change the variation (swap back squat for front squat, conventional deadlift for sumo). After this variety block, return to your original lifts and you'll often find they've improved significantly. Technique improvements also unlock strength - having a coach or experienced training partner review your form can reveal inefficiencies that are costing you kilograms on the bar.