There are some people writing to me these days, complaining how they cannot get stronger. They say “I try to lift heavier and heavier every training, but it’s just not working”. Well, instead of forcing yourself on lifting heavier weights, you should pay attention to some really important things. I’m going to give you some really good reasons why you are working out but not getting stronger. Let’s get started already!
1. You Don’t Have A Plan.
As the old adage goes, if you don’t plan, you plan to fail. I’m sure you’ve heard this many many times before but I’ll still tell you again now. You have to go with a plan. you cannot expect doing what you feel like doing in the gym, and get stronger. You have to follow a workout program and work on some exact muscle groups, rather they are split or not.
Going in the gym blind, is not an option. Make a plan, which muscle groups you’ll work on today, and that way you’ll improve your workouts.
2. You Are Not Training Insane, so you’re remaining the same.
Just walk into any gym and you’ll see a couple of girls sitting on an stationary bike or walking on a treadmill and reading a magazine. Yes, they say any exercise is better than no exercise, but if your goal is to improve fitness, lose body fat, and get stronger, you have to actually challenge your muscles to burn more calories. Your workouts won’t work, unless you do, so make sure to give 100% when in the gym.
Also, don’t make the pauses between the sets longer than needed. We often don’t even count how much time our pause lasts, we may think it’s a minute, when actually it’s more than few minutes. So, be careful when you rest, because not keeping the correct intensity can lead to not being able to get stronger for sure.
3. You’re Doing The Same Exercises Over and Over again. #boring
Not being able to make changes in your exercises for a long time, often causes slower progression. Changes are needed in every aspect of fitness. It’s not good to eat the same things over and over again, and it’s not good to work with the same exercises too. There are plenty of exercises, and machines, so learn new exercises and start changing them now and then.
4. You’re Picking The Wrong Weights
Picking the perfect weight for strength training, is one of the most important factors in the process of becoming stronger. It’s really important to pick the right weights, so not being able to make that right can be frustrating, because you’ll find yourself in a position where you are not getting stronger.
Unless your specific weight training program says otherwise, your goal is to use a weight that is light enough for you to do the number of reps you are trying to do per set for that exercise, but still heavy enough so that you couldn’t do additional reps beyond that point. So pick it carefully!
5. You Have Wrong Reps Schemes
It’s normal in the beginning to start working out with lighter weights and with more reps. Every single one of you should start with lighter weights, 3 sets and 15 reps per exercise. But this should last the first two to three weeks, after you’ve started going in the gym. It’s sad but true, that some girls don’t even have sets, they only have 40 reps per exercise, and that’s just wrong.
As time goes by, you should make it 4 sets, but fewer reps. This comes with the heavier weights of course. You should be able to do 8-13 reps, and not being able to do one more rep beyond that point. So, if you feel like you have a wrong reps schemes too, contact me, and I’ll give you more information about the sets and reps settings.