This Is Secretly Sabotaging Your Progress
Why Your Workouts Have Commitment Issues (And How to Fix It)
As a personal trainer with a, shall we say, unconventional journey into fitness I understand how it feels to be putting in the effort, hitting your workouts, following a plan, doing all the right things, only to realise… nothing is changing? No noticeable strength gains, no visible difference, or even worse you’re actually getting weaker and you’re starting to wonder why the heck you’re even bothering..? Well rest assured, you’re not alone!
I get it, there is nothing more frustrating than feeling stuck. But here’s the some what comforting truth: You’re not alone and it’s not your fault.
Most people struggle with results because they unknowingly fall into common training mistakes that slow (or completely halt) progress. The good news? Once you can identify these things it you’ll realise it’s actually not a you thing and by the end of this email you’ll know exactly what you need to do to get out of this rut.
So, let’s dive in… here are the four biggest reasons your workout isn’t working and what to do instead.
Mistake #1: You’re Doing the Same Workouts Over and Over
The problem:
Unfortunately, doing the exactly the same workouts, lifting the same weights, or hitting the same reps as you were three months ago is a one way street to, well, exactly where you are now. The truth is your body has no reason to change so one of my favourite sayings comes into play… ‘if it’s not challenging you, it’s not changing you’.
The fix:
You need progressive overload which essentially means gradually increasing the challenge. There are loads of ways to do this so here are just a few:
Try harder variations (like going from knee push-ups to full push-ups)
Increase your weights (even slightly!)
Add more reps or sets over time
Slow down your movements for more time under tension
Push harder/increase the rate of perceived exertion (RPE)
Mistake #2: Work Smarter, Not Harder
The problem:
At fear of sending you down an overthinking spiral because I totally get how overwhelming it can be when you first start any type of training it’s possible you’re working hard but with little strategy (my ultimate downfall even nowadays). Maybe you’re training 6 days a week but only focusing on the same muscle groups. Or you’re spending an hour on random exercises without a clear structure. Overtraining or unbalanced training leads to that classic trifecta I deserve a gold medal in… plateaus, injury, and burnout.
The fix:
With this one the more experience you have the easier this will become so intially:
Seek a balanced goal oriented program (there are soooo many resources for this)
Make sure you’re incorporating rest or active recovery so you can train maximally during your sessions
Avoid the temptation to constantly change your workouts (we’ll talk about this in a sec)
Mistake #3: You’re Ignoring Nutrition & Recovery
The problem:
While this topic could have an entire YouTube series the short version is even the best workouts won’t work if you’re not fuelling your body properly or giving it time to recover (please read this again). Under-eating, not enough protein, poor sleep, and high stress all make progress so much harder!
The fix:
Prioritize 7-9 hours of good quality sleep
Focus on getting a good amount of protein for muscle recovery (for the sake of keeping this email short just focus on incorporating it as much as possible).
Don’t be a prune, muscle performance drops when you’re dehydrated.
Take rest days… seriously!
Mistake #4: You’re NOT Doing The Same Workouts Over and Over
The problem:
I’ve not lost my mind… yet! Yes, this is the complete opposite of number 1 but it’s something that comes up SO much with clients. I know doing the same workouts over and over can feel mundane and mind numbing BUT our ol’ friend progressive overload loves it. If you are constantly changing what you’re doing you won’t be able to properly overload your training and you’ll be left treading water.
The fix:
Follow a program that builds on key training components
Variation is good in moderation but constant random workouts won’t build strength
Focus on progressive overload
If you need more variety keep the core movements that you need for your goals the same and adapt everything else around them
The TLDR Part:
Ultimately this is appropriate IF you want to make strength or fitness progress. I know for many people that simply isn’t the goal with training. Personally, I go between training for fun/mental health/socialisation/maintenance and then having goal specific training where I need to see progress and neither is right or wrong. If you’re the former just keep doing your thing and have fun!
However, if your workouts aren’t giving you the results you want, don’t give up, just tweak your approach. Small changes to your training, progression, and recovery can make a massive difference. Remember, consistency > intensity and if it’s not challenging you, it’s not changing you.
There are a plethora of resources out there and I know it can feel overwhelming but here are some of my resources that may help:
Join my online coaching for remote personalised personal training
Try my workout app for easy-to-follow progressive workouts
Check out my YouTube channel for videos of all of these topics in more details and follow along workouts.
Which of these mistakes have you made before? And what’s the biggest thing you’ll change in your training this week?