Many people work out to feel and see the numerous benefits that a regular fitness routine can provide. Aside from feeling great and staying physically fit, you may have other goals that you would like to reach. If you are working out smartly and have the support you need, you will surely see the results you are after.
However, for some, these results may come extremely slowly or not at all! Are you regularly working out at the gym but not seeing the results that you are after? If so, you might be surprised to learn about what you could be doing better in order to improve your performance and results.
Why Am I Not Seeing Results?
The reason why you aren’t seeing the results that you desire from your workout or gym routine can be varied. We spoke to Precision Athletics co-owner and trainer, Craig Boyd, about the top 6 reasons why you aren’t seeing results at the gym. He explains the most common reasons why people aren’t attaining the results they desire and offers some helpful tips to train smarter and more efficiently.
You Don’t Have a Program
While getting yourself to the gym and trying a random workout or machine is a lot better than not getting yourself to the gym at all, if you want to see results, it is important to craft and stick to a workout program. Craig mentions that sometimes, “People lean towards choosing exercises they know and like and avoid ones they do not like.”
In fact, the exercises or machines that you hate are probably the ones that you should be doing more of! Do some research about what kind of program will get you the results that you are after, or better yet, work with a trainer who can tailor a program for you. If you don’t have a program, Craig says, “Doing a random assortment of exercises is better than doing nothing ….but barely.” Find a program that fits your needs, and stick to it!
You Aren’t Consistent
Consistency is everything! “The people with the best results train regularly with consistency,” says Craig. This doesn’t mean that you need to go hard and work out every single day. As long as you are consistent with your workout days, you will see results. Craig suggests that working out 5 days a week for a total of 2.5 hours a week is ideal. He says, “You do not have to train to be a powerlifter with weights or marathon runner for cardio. Just do something daily and do it consistently. Consistency is King as they say!”
You Aren’t Logging Your Workouts
If you have your program of exercises, it is important that you write down what you do week to week. This will help you to become aware of your strength and endurance and will help you to discern when you can add more weight or reps, instead of staying stagnant in your routine. Craig suggests, “Add one more rep or two or a small bit of weight and keep challenging yourself. Doing a few more reps or a small bit of weight will continue to get you results.” Keep track of the exercises that you do, as well as the weight and reps. Review your workouts regularly to see what you can ramp up.
You Lack Intensity
If an exercise feels too easy for you, it likely is and you won’t see the results that you want. Push yourself a bit more by increasing the intensity. “I see many trainees lift weights that are way too light and do not challenge them at all. Many people test themselves and just lift the same light weights week to week and wonder why there is no change,” says Craig. He also mentions that if you are lacking intensity, you are likely not keeping track of your workouts or changing things up.
You Aren’t Changing Your Program
This brings us to the next reason why you likely aren’t seeing results at the gym. If you in fact are consistent and adding intensity, it is equally as important to change your program up from time to time if you are not seeing results. Craig suggests that 12 weeks is a good time frame for adapting to a program. From there he says, “You can change as frequently as monthly. Every 4, 6, 8, or 12 weeks, it’s a good idea to change a few key things in your program. This could be intensity, reps, or weight.”
You Don’t Have Guidance
If you are not seeing results, get a coach! Even Craig has a coach! “I am a coach and I have a coach. I get other trainers to write me programs or use their programs to see how they work and adapt at a later date.”Having a fresh set of eyes check up on your lifting technique or give you a few pointers can be very beneficial. “You are investing a lot of your time and putting a bit of money into getting professional guidance is worth it. In the end, it’s for your long-term health, which is the best investment you can make.” Hiring a personal trainer can be extremely helpful. They are able to guide you properly in order for you to get the results that you want.
How Can I Increase My Results at the Gym?
Realize that you may be making a few mistakes at the gym? The good news is that you can easily fix it! Follow Craig’s advice above according to mistakes that you may be making and keep the following tips in mind:
- Consistently train with a balanced program
- Check your intensity
- Log your workouts and routines
- Review the data and see which exercises or muscle groups are not improving
- Change up your routine regularly
- Seek guidance
If you have the help and guidance from a trainer, they help to ensure that you are on the right track. Your job is to show up and remain consistent in all that you do!
What’s the Best Fitness Routine for Results?
Craig says that the best fitness routine that you can do is anything that you can do consistently. “I have seen some really simple programs like kettlebell swings, push up and pull-ups, running, and an ab exercise three times a week with some amazing transformations.” He says that what makes the program successful is that they were consistent and improved reps and increased weight as they progressed.
If you are just starting out with your fitness goals, the most important habit is consistency. Stay disciplined with yourself and show up on the days that you are meant to train, and you will begin to see improvement in your energy, stamina, and strength.
What is the Best Type of Diet for Results?
Nutrition is an important part of your health and wellness journey. You can work out all you want, but if it is not accompanied by a healthy diet, you will not have the best results that you may be after. Craig says, “Nutrition is a broad spectrum but to simplify most nutrition plans, focus on whole foods meat, fish, poultry, vegetables, and fruits. Try to eat foods that are high in protein and fiber and eat less processed and refined foods.” If you are looking to clean up your diet and make healthier choices, it may be a good idea to seek the guidance of a personal trainer or nutritionist.
What Can I Do if I’ve Hit a Plateau
Hitting a plateau in your fitness journey can be frustrating. You may have dropped a lot of weight a few weeks after you started training, but are now struggling to see any change on the scale. Know that this is completely normal and you can easily fix the problem.
If you were seeing results from your fitness routine, but have suddenly hit a plateau, you will need to change things up a bit. Craig suggests, “To combat this, change your program regularly, and switch things up specifically. Make sure this isn’t random, but intentional. Having guidance with this is very helpful.”
Get the Results You Want With Precision Athletics
Not seeing the results that you want from your current fitness routine? It may be time to get some guidance from professionals! At Precision Athletics, we offer a variety of fitness programs that are catered to your needs. From 1-1 personal training to group coaching and nutrition coaching, we have the expertise to get you back on track.
All of our trainers are certified and highly experienced in their field. Not sure where to start or how to get the results that you want? The Precision Athletics team can help you to identify and reach your fitness goals. We are passionate about all of our clients and will make sure that you have consistent growth and results. To find out more about our services, contact us today!