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6 Reasons You Aren’t Seeing Results from Your Workout

Why you may not be seeing results from your workout and how to fix it.


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Becoming consistent with your workout routine can be a challenge, but when you’re seeing no significant results, it can be even more frustrating. Whether you’re experienced with working out or not, it’s helpful to know what might hinder your results, so you can stay you on the right path.

Here, the experts at Fitness Volt have highlighted six reasons you may not be seeing results, plus tips to fix them.

Neglecting sleep

Never underestimate the importance of sleep. If you’re not getting enough shuteye at night, you’ll lack energy for your workouts and won’t reach your full potential when it comes to your performance. On top of this, muscles release amino acids that build protein into the bloodstream during sleep, which allows them to grow and recover, meaning you can get back to exercising sooner. Aim for around seven to nine hours of sleep each night, even if it means going to bed earlier than usual.

Not warming up

Warm-ups are often overlooked, despite being a crucial element of a workout. Without warming up, you won’t reach your maximum capabilities, and you won’t be fully prepared for exercises, as your muscles won’t be activated. Warm-ups will vary depending on your specific workout, but in general, you need to get your blood flowing into your body by some simple steps like jogging. Additionally, perform a mobility routine to help with your joints that will be most used in your workout, such as arm and shoulder circles if you are training your upper body. If you’re specifically focusing on weightlifting, you can warm up by practicing the exercise with no weight—doing so will help with your form, too.

Skipping food before a workout

Skipping a meal before your workout may sound practical if you’re heading out for an early morning session, but it’s vital that you eat beforehand to give your body energy. Carbohydrates will give your body the fuel it needs, so opt for foods such as whole-grain cereals or whole-wheat toast with some fruit. However, stick to a small portion size so that you don’t feel sluggish during your workout.

Not consuming enough protein

Protein is an essential nutrient in your diet, whether you wish to build muscle or lose weight. If weight loss is your goal, protein supports a healthy metabolism and reduces your appetite, while it helps to build muscle by helping to repair and maintain muscle tissue. It’s recommended to consume around one gram of protein per pound of your body weight for optimal results, so consider adding high-protein foods like chicken, Greek yogurt, cottage cheese, and walnuts to your diet. If you struggle to reach your suggested intake, consider protein shakes, which you can have on the go if you have a hectic schedule.

Not pushing yourself hard enough

It’s easy to get comfortable with the same workout routine, but this habit only leads to bored. As your body gets used to the workout, you’ll build strength and resilience and will eventually be able to push yourself to the next level. For example, you will find that you will soon be able to run for a longer amount of time on the treadmill or lift heavier weights if you stay consistent with your workout. Pushing yourself to the next level avoids a plateau and keeps your muscles challenged to continue building strength. 

Not letting your body rest

You may assume that the more days you spend in the gym the better your results will be, but if you’re not leaving any time to rest, this can slow the process down. Over-exercising leads your body to exhaustion, thus affecting your performance when working out and preventing you from building strength. Not to mention, letting your body recover helps avoid injuries that would only lead to a lack of exercise in the long run. Three rest days a week is generally the recommended amount, although if you are partaking in particularly intense exercise or new to working out, you may need to take more depending on how your body responds.

For some people, fitness can be overwhelming, from understanding the correct form for exercises to learning which ones fit your goals in the first place. So, it can be demoralizing to feel like you’ve nailed your workout routine yet aren’t seeing any results after some time. Fortunately, the common reasons that hinder workout results aren’t anything too complicated.

About The Author

Julie is the co-founder of Well Defined and a longtime influencer and advocate in the wellness world. Along with her work at Well Defined, she is an executive recruiter and marketing specialist for Hutchinson Consulting. She is also a consultant and content strategist for numerous wellness brands. She is the former editor-in-chief and publisher of American Spa and was named a 2019 Folio Top Woman in Media in the Industry Trailblazers category and a 2018 winner of ISPA’s Innovate Award. She is also a seasoned journalist, specializing in spa, travel, health, fitness, wellness, sustainability, and beauty. She has been published in Departures,, E! Online,, Insider’s Guide to Spas, Luxury Travel Advisor, Marin Magazine, Ocean Home, Smart Meetings, Spa Asia, and Travel Agent.