10 Reasons You’re Not Seeing Results In The Gym

So you’ve been working out for the past 3 months, and still not seeing results in the gym. Thoughts start to creep up in your head and you wonder how long it will take to actually see some change.

So how long does it actually take?

What if I told you that it’s your routine and not time that was the issue. From the way you approach your workout on daily basis, to the actual workout itself.

This could greatly affect the type of results you may or may not be getting at the gym.

Below you will find 10 reason for why you are not getting the results you’re looking for. And what you can do change it.

You’re Lying To Yourself

masks looking at each other

There’s a reason why gym membership sign ups tend to be the highest come the beginning of the new year. Many make it the time they finally decide to get in shape, for real this time.

Then come March, those same people you seeing crowding the gyms, stop coming and are waiting for the next year to get serious again.

So a reason you may not be getting results other than the obvious fact that you’re too inconsistent when it comes to actually going to the gym.

But it may be due to you just plain lying to yourself.

Lying about the gym actually being the best place for you to better your health. You would be amazed at how many times many would tell me they don’t like the gym for reasons like boredom, not knowing what to do…etc.

I get it, you go to the gym because it makes you feel good about yourself, but we all know that feeling doesn’t last.

So what do you do?

Find ways to make fitness fun for you. If the gym isn’t the solution, then it’s time to search other alternatives.

Some alternatives are:

  • Home workouts
  • Take a group class at a local fitness studio
  • Outdoor workouts
  • Online workout programs

These are just some of the ways to be proactive with your workout. What makes fitness so unique is that there are many ways to make it work for you. You just have to find what that way is.

More Reading: Best Workout DVDs – Home Workout Guide

Not Taking Your Workouts Serious

person stretching

You wouldn’t believe how many times I see people performing an exercise while playing on their phone or reading a book.

Like why you here?

So if you are one of these people, then it’s time to get serious. If you want results, then you gotta start acting like it. And that starts with you focusing more on the exercise and not the phone or book.

If the phone is that much of a distraction, then maybe you should think about leaving it in the car. Unless you’re expecting an important call, then that would be an exception.

Getting in shape requires focus, and it’s hard to do that when your phone or the book you’re trying to read is getting a better workout than your body.

Thinking a Treadmill Will Get You Results

person running on treadmill

I know treadmills are a cool piece of equipment to workout to, but unless you are warming up or you just like to run, treadmills aren’t the best machines to get results.

Whether you’re trying to build muscle, burn fat or lose weight, intensity is a huge requirement for reaching these goals.

The higher the intensity, the more likely you are to get the results you’re looking for. So when it comes to the treadmill, there’s nothing intense about it. Unless you’re doing sprints at an elevated level.

Socializing Is Your Main Exercise Routine

3 people chatting

I get it, the gym is a great way to meet new people and get in shape. But if an hour has passed and you’re just finishing up your warm ups, then more than likely you are just wasting time.

Now maybe you’re afraid of telling the person you’re talking to that you’re just trying to get this workout in.

One way to avoid the chit chat at the gym, is by adding music to your workout routine.

There’s just something about seeing someone with headphones on let’s others know this person is serious about their workout, so maybe I shouldn’t bother them.

Doing The Same Exercise Everyday

woman in pink tank top

It’s hard for your body to change when you’re doing the same exercise routine everyday. You may see some results in the beginning, but then you hit the infamous plateau and will wonder why you’re stuck.

Maybe you like the feel of machines and don’t really want to move away from it. Well fitness is about getting out of your comfort zone and trying new things to see what works.

More Reading: Losing Weight vs Burning Fat

Instead of using machines, try using free weights. They tend to give the body free range of motion, allowing for different muscles to be used.

Also if you are someone that loves doing cardio everyday and wonder why you lack definition, you may be doing too much cardio. Which can break down muscles which is key to getting that nice defined look.

So don’t be afraid to switch it up.

Exercising While Tired

women with headphones on

Fatigue can lead to one being very ineffective when it comes to completing tasks, so how do you expect to get results in the gym when you’re not getting enough sleep.

Not only will you lack intensity with your workouts, but lack of sleep can also increase the chance of injury.

So what is the right amount of sleep you should be getting a night?

6-8 hours of sleep is usually a good amount for many, but whatever amount that has you feeling the most fresh when you wake up, is the amount you should shoot for every night.

If you must workout when not at your freshest, add a boost to your workout with some caffeine.

Not Fueling Yourself Properly Before Working Out


There has been some debate as to  how you should fuel yourself before you exercise. There are those that believe Intermittent fasting is very effective when it comes to weight loss.

Now i’m not saying that it doesn’t work, but I am saying that it wouldn’t work for me. Exercise requires energy, and I find it difficult to have the energy to engage in an intense workout when you don’t have the necessary fuel in your body.

So what should you eat before working out?

Something light. You don’t want to find yourself throwing up all over the gym. A protein bar, banana, or a peanut butter sandwich will work.

These are light enough to not overwhelm your stomach, but good enough to give you the necessary energy to get through your workout.

Wearing The Wrong Fitness Gear

guy spinning basketball on finger

There’s no better feeling than buying new fitness gear to wear to the gym. It can increase your motivation to workout and feel good about yourself.

Which is important because deciding to get in shape and then actually getting in shape starts with the mental first, and the physical second.

So when I see people at the gym wearing things like flip flops or boots, I question the seriousness of their workout.

Working out starts with comfort, and if you’re not comfortable with your workout, it will be tough to get the results you’re looking for.

Doing Too Much Too Soon

guy working out with intensity

It’s easy to get overly excited about starting your workout routine. But going all out the first day can lead you to being very sore or worse, potential injury.

So what should you do?

You want to make sure you take it easy that first week, and increase the intensity as you build your body up.

Because in the first couple of weeks, you will be experiencing some soreness, which will cause you to have to rest your body more than you would like.

You should also think about getting a personalized program that is designed to guide your through your exercise routine. Many gyms nowadays provide this for you with just a computer.

Also, if you’ve just signed up to your gym, they provide one on ones which is a great opportunity to request this program.

If your gym doesn’t provide this , there are online workout programs that can also provide you with the necessary tools to help you get started.

More Reading: Can Online Workout Programs Get You Results

Sometimes having a system that is somewhat a guide to showing you what to eat, how to workout and when to rest, can be beneficial to your overall health.

Not Working With A Professional

personal trainer and client

When it comes to fitness, having a person who is knowledgeable when it comes to weight loss or burning fat, can be crucial. Whether it be someone you know who is fit themselves, or an actual personal trainer who is certified.

They will be able to design a customized training regiment that is personalized for your fitness needs. They can also recommend healthy supplements or give you tips on how to maintain a healthy diet.

As we all know, personal trainers can be quite expensive for some, which can make online personal trainers an alternative option. They tend to be more affordable than  trainers you find at the gym.

There is the concern of not having that personal touch that many appreciate when it comes to working with a trainer. But this is an option just in case you’re unable to find any other professional to help give you advice.

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