If you’re wondering why you’re not seeing progress in the gym, this article is for you.
There is nothing more frustrating than exercising consistently, working your tail off, and still looking like you’ve never touched a weight in your life.
Coming from a guy who was scared to take his shirt off and wear short sleeves because I was too skinny, these are the lessons I’ve learned over the years.
Hopefully my personal experience as well as experience coaching hundreds of people can help.
Now, let’s dive in so that you can START seeing progress in the gym.
1. Why You’re Not Seeing Progress In the Gym: You’re Doing the Wrong Workouts
Listen, I’ve tried every type of training out there.
Therefore, I can speak from experience when talking about why you’re not seeing progress in the gym.
I used to think running was THE exercise.
I’m not sure why. Maybe it’s because every sport I played involved running.
I’d run one time and immediately quit because I fucking hated running.
You’d think I’d learn after the first 100 times but NOPE. I’m a little stubborn.
Therefore, I learned cardio wasn’t for me because I couldn’t stick with it.
Fast Forward a Few Years.
The first time I lifted weights was when I was in 7th grade at LaMuth Middle School.
My parents bought me an exercise machine as my Christmas present that year because I wanted to build some muscle and finally put some meat on my bones.
It had everything on it you could think of – leg press, shoulder press, lat pulldown, leg extension, etc – and it’s still in their basement collecting dust to this day.
My mom was apprehensive because she was scared it may stunt my growth – another myth that has since been debunked.
But I’m telling you… stunting my growth was the least of my worries. I wanted to “unstunt” my growth for a lack of a better term.
I was already a twig of a kid and needed to do anything I could to grow.
So, as any young and naive male teenager would think – I was pumped to get JACKED.
Each day after school I’d follow a 30 minute circuit-style workout that came with the exercise equipment.
Then I’d drink my chocolate milk with cinnamon post workout because my gym teacher, Mr. Jordan, told us THAT is what you should drink to build muscle.
But, after about 4 weeks, I was disappointed.
Where was my six pack and massive biceps at?
Why did I still look skinny?
Why am I not seeing progress in the gym?
So I gave up completely to go play video games and get back to my lazy self.
Lesson learned – patience.
Fast Forward Again to High School
By now I’ve tried a few things.
At this point, I was introduced to P90x and Insanity.
Every morning I’d watch my mom crush them and I had heard every gym teacher and coach talking it up as well.
Plus I saw the men and women in the videos and thought “this is it! The key to finally getting jacked!”
So, I gave them a try in the hopes to get jacked once again.
Not going to lie… these fucking sucked balls.
If you’ve ever done them, you know exactly what I’m talking about.
But… for the first time, I actually started to see some definition on my scrawny 15 year old body.
I remember taking my first mirror selfie in my basement bathroom because I had a pump.
This slightly peaked my interest in my body building possibilities.
Then the same thing happened as before – I’d quit after a few weeks because I didn’t have the time and energy for an hour workout that kicked my ass and left you contemplating life.
Plus, I’ve never been so sore in places that I didn’t know existed.
If this is what it took to see progress, I didn’t know if it was worth it then.
Here’s the thing though… Even though I was lazy as hell, I was still frustrated because I was skinny AF.
I was in high school now, I had some jacked football friends, and I wanted to impress my girlfriend (who is now my wife. Yes, we’ve been together since freshman year of high school).
After months of telling some friends I’d workout with them and then making an excuse as to why I couldn’t go, I finally mustered up the courage to meet up with a few of my buddy’s in the gym and we started strength training.
That is when everything changed for me.
Maybe You’re Experiencing the Same
Plenty of my clients came from different exercise backgrounds and were not seeing progress in the gym.
Some were apprehensive to start strength training because they didn’t want to get “too bulky” and needed to “burn a lot of calories” in order to lose weight.
Luckily, after working my magic and telling them the truth of what actually happens when you strength train, they gave it a shot and were blown away.
Not only did they start to see results, but they were actually… enjoying it?
(Check out my client Tiff Below)
They were stronger than ever before.
They were feeling better, moving better, and ultimately looking better than they have in years.
And the crazy thing?
They only had to workout 3-4 times a week, 30-45 min a session.
So that’s like what…90-135 mins a week?
Therefore, they had no issues fitting them into their busy schedules.
When You Strength Train – You Build Muscle, Get Strong, and More Confident
Getting jacked and building muscle is like upgrading your car from a 1999 Honda Civic to a 2023 BMW.
When you upgrade your car, it looks way sexier and you feel like a badass driving it.
Well I have good news: the more muscle you have on your body, the leaner and more toned your body is going to look.
And oh baby… you’re going to be walking around with so much swag and confidence.
So, if you’re not already, make sure you start strength training now.
Usually 2-4 days a week is a good start.
I have a free strength training program HERE if you sign up to help get you started.
And I also have a ton of articles on strength training as well if you go through them.
So, if you’re frustrated because you’re not seeing progress in the gym, get yo ass to start strength training.
2. Why You’re Not Seeing Progress In the Gym: You’re Lifting Like a Baby
When you go into any gym, you’ll see a few things.
The cardio bunnies who do hours of cardio every single day for years and yet, you’d never be able to tell.
The jacked dudes posing in the mirror in their spaghetti string tank top for the Gram.
Depending on your gym, a group class of mom’s punching the air with dumbbells while tapping their feet to dance music.
Then you’ll see everyone else… lifting little 5 lb weights, balancing on bosu balls, swinging from machines like their in the circus, and basically anything you can imagine.
It can be quite the experience.
That’s not me shitting on them – I love seeing people in the gym.
And if they’re happy – I’m happy.
But remember… This article is about getting better workout results which is why you’re reading it.
So, I’m going to be honest with you.
You already know that you should be strength training.
But that’s only the first part.
The Second Part Involves Lifting HEAVY.
So, if you’re not seeing progress with your workouts, DON’T lift like a baby.
For some odd reason, there is this thought that you shouldn’t lift heavy because that’s saved for “the big bad powerlifter guys” and it’s a one way ticket to getting hurt.
Therefore, you should only lift light weights to “tone” your muscles.
BULLSHIT.
That’s exactly the reason why you’re not seeing progress in the gym.
Anyone and everyone should lift heavy. And heavy lifting is relative to YOU and your abilities which will improve over time.
I’ve had and currently have both males and females of all ages deadlifting, squatting, and bench pressing.
A few of them have even started repping out chin ups.
Yeah, they’re pulling themselves up to a bar and it’s so bad ass.
Both of these clients I’m thinking about came from cardio backgrounds too.
I’ve had an 80 year male old client deadlifting with a trap bar. And he got stronger, leaner, and improved his balance because of it.
Yes you heard that right… 80 YEARS OLD.
The point being, is that if you want to finally change your body and get the best results you’ve ever had, you have to focus on getting strong and building muscle.
Which requires you to stop lifting these light baby weights.
And instead, focus on compound movements and lifting heavy.
It will be hard. It’s not supposed to tickle.
But, it will change your life and physique forever.
3. Why You’re Not Seeing Progress In the Gym: Your Not Progressing
Strength training with good form, focusing on the main movements, and lifting heavy is a great start.
But, if you’re always doing the same thing, you’re going to get the same results.
You see, your body is very smart.
Almost like a chameleon in some way.
Just like a chameleon changes colors based on its environment, your body adapts to its environment as well.
Of course you’re not going to change colors – well hopefully you don’t – but your body changes based on the stress you place on it.
The more stress you place (weight), the more your body has to change and adapt to better handle that stress next time.
So, if you lift 20 lbs, your body is going to adapt to better handle that 20 lbs next time by getting stronger and building muscle.
This is a survival mechanism that has been passed down in our DNA
So, even if you lift heavy but never progress, your body is going to stay the same because you’re not giving it a reason to grow.
Therefore, you’re not going to see progress in the gym.
It’s almost like watering a plant… a plant will not grow unless you water it.
Your muscles will not grow and get stronger, unless you add more weight over time (water it).
So, progressive overload simply means doing more work over time.
Here are a few ways you can do that:
- Adding more weight each week (2.5-10 lbs/week)
- Adding more reps with the same weight
- Improving your form week to week
- Having an increased range of motion with the same weight
- Doing more sets with the same weight
- Trying harder of different variation of exercises
And you do this forever basically and your body will adapt.
Plus, it keeps it fun.
4. Why You’re Not Seeing Progress In the Gym: Not Eating the Right Food
Strength training is one step of the equation to get better workout results.
But, just like any equation, there are two steps.
And step number two is your diet.
You can workout all you want but if you’re not giving your body the TOOLS it needs to build muscle and get stronger, then you’re essentially trying to build a house without any tools to do so.
When you workout, you send a signal to build more muscle.
In order for this signal to go through, your body needs to make sure you have the proper tools it needs in order to follow through with it.
This is Where Protein and Carbs Become Your Best Friend.
Protein is basically the building blocks of muscle. You need it in your diet to not only build more muscle, but keep the muscle you already have.
And it’s essential for your body to have in order to live.
So, aim for about .7-1g per lb of your bodyweight to make sure this happens so that your muscles can grow back bigger or stronger.
If you don’t eat enough protein, you risk losing muscle which is obviously the opposite of what you want.
Next comes carbs.
The good stuff.
The stuff that some “experts” try to tell you is bad but at the same time tell you to put a tub of butter in your coffee.
(Hey, I did this once so I can speak on it lol.)
In addition to tasting amazing, carbs help give your body energy.
This is important so that you can have more energy to strength train, lift heavy, and progressive overload in your workouts.
If you don’t have energy, you’re not going to be able to do those things effectively.
They also help you outside of your workouts too.
Carbs are “muscle sparing” meaning that they can help you preserve the muscle you have on your body.
Plus, they help with recovery after a workout, which you know by now is when muscle and strength is actually built.
So yes, go enjoy your delicious carbs!
Just make sure you’re eating most whole food sources of protein and carbs for optimal results.
5. Why You’re Not Seeing Progress In the Gym: Your Sleep is SHIT
This one took me a while to realize and may have some of the biggest effects.
Even if you do steps 1-4 perfectly, but your sleep is dog shit, then you’re not going to make much progress.
Listen, I understand that sleep can be a struggle with work, kids, stress, etc….
I struggle with it too from time to time.
But, it wasn’t until I made it a priority to improve it and do the best that I can, that it started to improve my workouts.
I used to be so tired and cranky working a job that required me to get up at 3:00 am.
After work, I’d sit in my car for 10 minutes before going into the gym contemplating life.
I’d have to take every ounce of energy to keep me awake while also getting my ass up and into the gym.
I’d fight through my workout and spend the rest of the day like a zombie.
Yeah, it fucking sucked.
My progress suffered and I felt horrible all of the time.
I was tired, cranky, sore, lethargic, and not someone fun to be around.
I would think to myself, “wasn’t exercise supposed to make you feel better?”
Luckily, I got a new job and was able to get some z’s.
Once I Cleaned Up My Sleep, Everything Improved.
I was able to lift heavier and push harder because I had way more energy.
I was able to get better results because my recovery improved too.
And I just felt more on top of the world and still do to this day.
Now, I’m not a sleep expert so I don’t know exactly the in’s and outs of sleep.
But something that has helped me a ton and a few of my clients is creating something called a night time ritual.
This means, getting ready for bed around the same time each night and shutting off all electronics.
It’s also a good idea to not drink caffeine at least 6 hours before bed as the caffeine can still have an affect on you.
So yes, no more post dinner coffee.
If you can do this, I guarantee you’ll feel better and get better results as well.
Bonus Why You’re Not Seeing Progress In the Gym: Not Being Patient and Consistent
I have to put this in here because too many people are just too impatient.
Listen, building muscle and changing your body takes time and a lot of work.
It kinda sucks… but that’s the reality.
It’s funny because it’s almost like the quicker people try to get results, the longer it actually takes because they have to keep restarting over.
Versus, if you just stuck to the plan right out the gate, you’d start changing your body and workout results before you know it.
So, not only does it require a tremendous amount of patience.
But, it also requires a lot of grit and consistency.
Most people think they’re way more consistent than they are.
Hell, I even thought this myself which is why I hired my own coach.
But, if you don’t practice consistency and patience, you’re never going to get the results you want.
So, as a bonus to tips 1-5, consistency and patience may be the most important muscle to flex and build during your journey.
And that is a wrap.
If you’re not seeing progress in the gym, I guarantee that will change if you follow these 5 steps above.
That doesn’t mean it will be easy, but it’s that simple.
-Coach Bob
Ps. If you want all of the guesswork taken out for you and to be held accountable so you can get strong, build muscle, and lean out your body, apply for my 1:1 online strong and fit program and join the team.
Pps. If you want a FREE workout program that is already made for you to get strong and build muscle, download my FREE Fat Loss Cheat Sheet HERE.