5 reasons you are not seeing results

5 Reasons You Are Not Seeing Your Desired Workout Results

If you work out regularly, you clearly value the benefits to your mental and physical health. But what if you feel like you’re doing all the “right” things in terms of working out, but aren’t seeing the results you were hoping for?  

It can be incredibly frustrating when you’re exercising religiously for months, but you don’t see your body changing. This can happen for a number of reasons. The good news is that with a few minor adjustments, you can get your fitness back in check and start seeing the results you desire.


Here are 5 reasons you are not seeing your desired workout results and what to do about them.

  1. You’re Doing the Same Thing All the Time

Are you doing the same old routine every time you go to the gym? If you don’t vary your routine, your body remains stagnant and you will no longer see any additional changes. 

When you’re always doing the same thing, your body gets used to that after a few weeks or so, and it doesn’t feel as much like a challenge. 

For the best results, mix up your fitness routine every 3-4 weeks, depending on your experience level. This also helps to prevent boredom and makes working out more fun.

  1. Your Diet is Off

The popular saying holds true - “bodies are made in the kitchen.” This is not to say that working out doesn’t transform your body, as it absolutely can. But without the right diet balance, it’ll be a lot harder to achieve.


There are so many conflicting diet messages out there, it can be confusing to know what way of eating is best. When it comes down to it, listening to your body and practicing mindful eating is key. 

Overall, the best diet is one that is composed mainly of whole, unprocessed foods, lean proteins, veggies, fruits, and whole grains. Limiting sugary beverages and alcohol is also a good idea to reduce unnecessary calories. 

If you need more nutrition guidance, seek the advice of a registered dietitian.

  1. You’re Not Resting Enough

If you’re not sleeping enough or are not taking rest days, this can hinder your workout results. Overdoing it at the gym won’t do you any good, and it puts you at a higher risk of injury.

Incorporate rest days at a minimum of 1-2 times per week to recover, and alternate between higher and low-impact workouts. Believe it or not, more exercise is not always better. Taking the appropriate rest time to recover will give your body a chance to soak up all of the benefits from your hard work.

Getting enough quality zzz’s is also equally important. Aim for at least 7-9 hours of sleep per night. Set reminders when it’s time for bed and establish a relaxing bedtime routine 30 minutes before you hit the hay.

  1. You’re Not Pushing Yourself Hard Enough

Just going to the gym regularly is not enough to see results - you need to get uncomfortable. In the same way that your body adjusts to doing the same workout all the time, it also adjusts to your level of intensity. 

If you’re not pushing yourself out of your comfort zone, you will simply maintain your current state. To push harder, increase your speed, resistance, or duration every few workouts to get bigger results.

  1. You’re Only Working Out When You Feel Like It

Are you only working out when you feel like it or when you feel motivated? If that’s the case, chances are you’re not consistent enough with your workouts. The truth is that most people don’t feel motivated all the time, and that’s just human nature! 

But, consistency is key to reaching your goals. Fortunately, you don’t have to be motivated in order to work out. 

The real results come when you still work out in spite of that. To get yourself to still go on those unmotivated days, remember your why. Your “why” is your ultimate goal and why you work out in the first place. 

Do you want to feel confident in your wedding dress? Want to lose those last 10 pounds before vacation? Keep your why front and center so it reminds you of your goals.

If all else fails, enlist an accountability buddy or personal trainer to help keep you accountable. You’re not meant to go it alone!

Remember, progress isn't always linear, and even small steps count. Embrace the journey, knowing that consistency will ultimately lead to success. And if you're looking to deepen your fitness knowledge and inspire others on their journey, consider pursuing the best online personal trainer certification. This certification will not only enhance your expertise but also provide you with the tools to motivate and guide others toward their fitness goals effectively.

So if you’re starting to lose workout motivation, don’t fret. With these simple tweaks and some quality workout equipment, you’ll be on your way to seeing results in no time. 

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Julien Méthot

Passionate about fitness from a young age, Julien co-founded Montreal Weights in 2020 with the vision of providing Canadians with all the necessary tools to workout & stay fit from home. 

Over the years, Julien has helped build a dynamic team that continuously strives to help create the best possible home gym setups for Montreal Weights customers across the nation. 

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