Not Seeing Results at the Gym?
Recently, I chatted with a friend who has been attending classes consistently at their gym and is now frustrated, feeling like their body is no longer changing. Depending on the type of program or classes you attend, this may be something you’re experiencing as well — and there’s a simple reason for it.
This week let’s get into why you may be feeling frustrated with a plateau in your results at the gym. Luckily, there’s a straightforward solution! Let’s dive right in.
When it comes to obtaining actual results from your fitness routines, the most important idea to keep in mind is progressive overload. What is progressive overload? It’s a strategy in which you increase the weights, reps, or intensity of your workouts over time.
The biggest mistake I see people make is doing a different workout every time they go to the gym.
Your muscles need to gradually adapt and grow stronger. This means sticking with specific exercises and increasing the challenge over time! If you’re going to fitness classes that are different every session, you may be doing yourself a disservice (though make no mistake — getting any exercise will always be better than getting no exercise!).
What might progressive overload look like for you? Here’s a quick example:
Week 1:
10 goblet squats with 25 lbs
Week 2:
12 goblet squats with 25 lbs (reps go up)
Week 3:
12 goblet squats with 30 lbs (weight goes up)
Week 4:
10 goblet squats with 30 lbs but take 3-5 seconds on the lowering portion (intensity goes up)
Progressive overload applies to your cardio workouts as well! Week 1 you may go on a 2-mile run, and then week 2 go up to 3 miles. Or maybe the intensity changes - running hard vs jogging. As long as you’re making measurable increases to your plan, you’re on the right path.
Now you’ll have actual data about how much your strength increases (or your speed, etc.), and you can set yourself up to meet goals that will keep you motivated. Not to mention receiving the added health benefits of supporting bone density and boosting your metabolism!
Hi, I'm Cassandra! I'm a Certified Personal Trainer, Nutritionist, and Pre/Postnatal Fitness Specialist based in New York City where I've also been performing in theatre and film since 2015. I began studying with the National Academy of Sports Medicine so that I could help battle the harmful effects of diet culture and body shaming I was seeing online by spreading evidence-based information that will help you lead a more balanced, healthy, and mobile life!