If you feel like you’re not making progress or are constantly spinning your wheels with your workouts, this may be a sign that something is off.
Here are some of the TOP reasons you may not be training hard enough in the gym!
🚫 You’re not applying progressive overload - if you’re doing different exercises every week, not changing the weight, reps, or tempo of your exercises, you are missing one of the biggest components to building strength and muscle.
Progressive overload is KEY. If you want your muscles to grow, you must increase the intensity with each workout. Whether that is the amount of weight lifted, the number of reps completed, the tempo, etc.
🚫 You have more left in the tank after the workout - you should be giving it 100% during your workout. You should feel challenged when you’re done.
Don't leave your workout feeling like you can do more. Push yourself with each workout session!
🚫 Your body isn’t changing - there could be various reasons for this but this is a sign to look deeper into what that reason may be.
If you've been working out consistently and hard for a period of time and your body isn't truly changing, you may need to reevaluate your fitness regimen. This could be a sign your training isn't where it needs to be.
🚫 You never experience DOMs - soreness only isn’t an indicator of a good vs bad workout but if you’re never experiencing any type of soreness, that could be a sign.
🚫 You’re not focused - if you’re constantly distracted, scrolling your phone between sets, taking 5-minute breaks…you’re probably not getting the most effective workout.
Are any of these new to you?! 🤔
So what can you do to get out of this fitness rut?
1. Mix it up! Our bodies are designed to acclimate to repeated challenges, making it necessary to change your cardio routine every four to six weeks and your strength training routine. Try taking an Edge Strong class, these classes are designed by personal trainers and are unique each time - so you're not doing the same workout over and over! Add in some different types of classes throughout the week so you're always mixing it up!
2. Add more to your routine. If you run three times a week for 30 minutes, add some hills to your run or increase the length of your runs. Add in some intervals to really increase the calorie burn. Or switch it up entirely and take a spin class or add some strength training after your 30-minute run.
3. Pump It Up! Make your strength training routine more intense. Increase the frequency of your strength training and/or increase the amount you're lifting for a bigger challenge.
4. Work with a personal trainer! They are certified and know how to make the most out of your workouts - they take the guesswork out so all you have to do is show up! A personal trainer can provide:
- A new perspective: Your trainer will see areas of your program that could be adjusted to make your workout more interesting, more challenging, or even just more fun.
- A challenge: A trainer will look at your workout performance and let you know where you can improve or where you can push yourself a little harder.
- New routines: Trainers are experienced in many different types of workouts. They can guide you when using new equipment, doing a new routine, or mixing it up to reach your goals.
