This is something I've agonised about over the years, and in the past has led me close to giving up the sport. I've been climbing about 14 years regularly, starting out as a pure tradster and working up from VS through a long HVS period into reasonable solidity at E1; then in 2008 or so became mainly a sport climber and working up from 6b to about 7a or so now. I'm 41, so tick the middle-aged box I guess.
I've also always been more of a stamina person - able to do loads of routes at a grade, but get shut down on routes one or two grades harder. E.g. for a couple of years I was able to lead 8-12 indoor 6bs and still hadn't done a 6c. At the same time, friends who were a similar standard at leading could leave me standing at bouldering, especially on steeper crimpier things. The former issue turned out to be partly a fear of falling, and when I eventually bit the bullet with clip drop, I started to be prepared to take risks and try low percentage moves on 6c's, and I started scraping my way up them (I.e. feeling I was going to fall off, but holding on and getting to the chains).
The next step for me was definitely bouldering more, I bouldered a lot to try and get stronger. This worked, a bit, and also got me used to more dynamic climbing. I still sucked at crimps, as most indoor bouldering that I've had access to is blobby. One big learning process with bouldering was how to approach projecting on boulders: both experimenting with sequences, but more importantly taking much longer rests and really psyching for attempts and giving absolutely everything into those few moves. Helps bouldering with better people to get the beta really quickly, without wasting effort, and then devote the energy to actually executing the moves; also feedback from others was really helpful here, subtle things like focussing more on a foot/hand as you move, or how you're taking holds, or what your hips are doing, etc etc.
It reached a stage a couple of years ago when I felt the bouldering wasn't enough to make me stronger. I reached the point where the problems I couldn't do seemed to need more crimp strength, or more shoulder stability, or more power, than I had. I didn't see much change in those things from bouldering 2-4 times a week, even over months and months. I also started to get some injury issues with trying harder Boulder problems, both shoulders and fingers. I decided that weights had to be done, and did about 10 weeks of various heavy stuff, relatively low reps, relatively long rests, e.g. Weighted pull-ups, bench & shoulder press, squats, a lot of core. At the end of this I did some (punter level) campussing on big rungs, and got up to 1-3-5 on 2cm wide rungs. I started to nail some of the sorts of dyno problem that had shut me down in the past. This also translated to about an extra grade outside, and I ticked some 24s (7a?) outside at the start of this year.
I still get shut down on crimpier things at grades I can otherwise do. A couple of 24s had single move crimper cruxes that I couldn't do even after long rests on the rope, and this happened to me on a 22 (6c?), a grade I can mostly Onsight. So I've recently put most other training on hold, and am trying to get on my Beastmaker 1000 twice a week and focus on half crimps (inspired by RCTM). I am finding it hard to stay motivated, but I defintely am seeing gains in hang strength when I stick at it.
Apologies for the long essay, it's partly me processing where I'm at and where I'm going. My answer to the OP's question is yes, you can keep getting better, if:
- you continue refining what you're doing and identify what you need for the next step up. Usually that is different than what helped you up the previous step. As a mate of mine puts it: "if you do what you've always done, you'll get what you've always got".
- you remember that to get stronger, there are subtle differences in training style vs endurance. Mainly, lots of rest both between and during sessions, and maximum physical and mental effort on the key attempts (whether moves or lifts). I think one reason some people (me!) remain weaker is they prefer to do a lot of climbing with little rest in a session, but this is inevitably less intense.
- you focus on improving a single aspect of your climbing for a decent chunk of time (4-10 weeks) while maintaining the rest of it. As the curve flattens off this becomes more necessary IMO to make enough of a difference.
- you are prepared to do non-climbing workouts, like weights, FB, pre-hab.
For some it works to just do a huge amount of outdoor climbing, and I wouldn't write this off for myself if it were logistically possible. I'm currently wrestling with low motivation for the fingerboard, even though I'm pretty sure its the shortest route to getting better for me, since crimps are my biggest weakness and also essential to Blue Mountains (my main climbing area) sport climbing at higher grades.
To quote another buddy of mine, it comes down to one thing: " you just gotta want it"
Post edited at 09:52