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Lifting weights and NOT seeing results? Here Are 6 Reasons Why

blog muscle science for women Mar 25, 2021

Are you constantly putting in the work but continue to feel like you're not really seeing any reward?

You're not alone.

Here's the thing, for most people..

It's not lack of effort.

It's not lack of consistency.

It's not lack of motivation.

It's lack of education. 

Here are six common reasons why your hard work in the gym may not be paying off.

#1 Your Training Doesn't Match Your Specific Goal

You want to get stronger, but 75% of your training plan is cardio.

You want to build muscle, but you’ve never done reps to true fatigue.

You want to increase your performance, but never let yourself recover.

These are all ways that your training plan can get in the way of your specific goal.

Sometimes it just takes a little tweaking and guidance to get your training more aligned with the outcome you’re looking for. 

#2 Your Nutrition Doesn't Match Your Training

Want to gain muscle but you’re eating 1200 calories a day? Yeah, that probably won’t cut it.

It’s tough to unlearn what the media and popular diet culture has taught us, but if we can look at things pragmatically and with science, rather than with fear and emotion, we can understand how to properly fuel our bodies to do the hard work of GROWING muscle tissue.

Alternatively, if you’re looking to lose a significant amount of body fat while holding onto your hard-earned muscle in the process, but you aren't tracking or aware of your food and protein intake, you're going to be in for a rude awakening.

#3 You’re Not Recovering Properly

Are you one of those “I’ll sleep when I’m dead” Type-A go-getters?

Well, that’s great—until you burn out, injure yourself, or give up in frustration after a six-month plateau (despite working your ass off).

Many professional and recreational athletes alike have learned this the hard way: You must treat your recovery with as much respect as your training sessions if you want to see results.

Constantly beating yourself down without a break DOES NOT WORK. You will burn out. You will get injured. You will regret it.

The faster you understand this, the faster you can improve and see some gains!

#4 You’re Not Focusing Enough On Mind-Muscle Connection

You’re focusing too much on reps and weights and not enough on muscle contraction and mind-muscle connection.

This is a big one for more experienced lifters – we spend so much time in the gym that it’s easy to put our workouts on auto-pilot. We don’t have to focus on form as much, or we get bored and spend too much time looking at our phones between sets.

If you’re not being INTENTIONAL and focusing on getting the most out of every single rep, you’re most likely wasting your time.

If you’re going to dedicate time to working out, make it count!

#5 You’re Not Challenging The Muscle/s Effectively

Luckily, this is an easy one to fix.

If you want to grow a booty but all of those squats and kickbacks aren’t working, it could be something as simple as:

  • proper queuing
  • more work on mind-muscle connection
  • an audit of your movement to ensure proper technique
  • throwing your ego in the garbage and dropping the weight
  • tailoring your exercise choices for your unique physiology

These simple adjustments can ensure you’re recruiting the actual muscles you want to be working.

#6 You Aren't Following A Structured, Progressive Plan

Progressive overload is simply providing an increased stimulus to the body to make improvements over time in order to achieve a targeted goal.

If you don't progressively overload your muscles by forcing them to do more than they're accustomed to, they will not adapt and grow and you will not continue to see the results you’re after.

In order for changes to occur and progress to be made, you must understand how to implement proper progressions and strategic training protocols to achieve optimal results. 

There’s a reason high-performing athletes and competitors have coaches: no matter how dedicated and enthusiastic a person is, we all benefit from objectivity, accountability, and continuing education in the areas we want to improve.

If you're ready to stop wasting your time and start seeing results, check out the Muscle Science For Women program: A 12-week program on the theory & application of strength & muscle-building.

Click Here to work 1-on-1 with Rachel!

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