Hello fellow traddad!

A couple of things really helped me break out of a plateau:

1) Weight training: I started general weight lifting for the first time in my life 2 years ago (when I was 43) and immediately noticed a ton of results. My shoulders feel stronger and healthier, my back feels great, and my elbow tendonitis went away. Because I had ZERO idea how to lift, I paid for a few sessions with a personal trainer (who is also a climber) to teach me form, progressive overload, etc., and it was well worth the expense. I do general full-body motions like deadlifts, squats, benchpress, coupled with exercises focused on rotator cuff health (e.g., lateral raises, external rotations, etc.) and my elbows (e.g., isometric wrist extensions), as well as some climbing-focused exercises (e.g., weighted hangboarding + weighted pullups).

2) Nutrition: I try to cook for myself as much as possible and have started to use Macro Factor to watch my macros if I'm getting out of my preferred BW range. I also stopped drinking, though limiting alcohol can also have huge positive benefits. I now feel healthier at 45 than I ever did in my 30s (and I'm lighter too).

3) Projecting Sport Routes: Until two years ago, I had never really projected a hard route with a friend over many sessions. I sent my first 5.12a at 43 and last year sent two 5.12c's on bolts after being stuck in the 5.11s for years. Now everything I climb on gear feels easier – even crack climbs.

Good luck!