Why You’re Not Getting Stronger Despite Working Out

You’re lifting weights, performing high-intensity workouts, and training hard every day. But your body does not seem to have grown any stronger, despite religiously sweating it at the gym. And you are left wondering where you’ve gone wrong. But don’t worry, you’re not alone. Plenty of gym-goers often complain that they don’t see any improvement in their strength even though they work out diligently. And this is why.

1. You’re Not Setting A Goal

Set a specific goal to increase strength.


You can work out more effectively if you know what you’re working toward. It, thus, becomes important to set a goal. If you want to increase strength, set a specific goal for yourself. Instead of aiming to just be “strong”, tell yourself that by a particular date, you must be able to perform a strength-testing exercise. Also, remember not to lose sight of your goal as you proceed further in your workout regime. Some reliable exercises to measure your strength and stamina include clapping pushups, holding planks, controlled wall squats, barbell hip thrust, and kettlebell swings.

2. You’re Doing Low-Intensity Workouts

To increase strength, do high-intensity workouts.


If you want to increase endurance and strength, it is important that you work out with the right intensity. If you feel that you can effortlessly perform your exercises, you should rev up the intensity of the workout by adding an extra set or by changing the rep scheme.  So, if you usually use higher reps, consider using lower reps. Also, every time you add an extra set, increase the duration of the training time.

3. You’re Stuck With An Old Program

If you're stuck with an old program, your workout might not be effective.


The workout program you followed last year promised weight loss and helped you achieve it. But, this time around, you’re aiming at developing strength. However, you’re still following the weight-loss program hoping it will also make you stronger. If you’re stuck with a program that’s not aimed at increasing strength, it’s time to try a new one.

Remember that every workout scheme is designed by your trainer keeping an end goal in mind. Even if your old program concentrated on building strength, it’s a good idea to step back and consider a new program. Every workout program is effective only for a certain period of time and it’s important that you add some variety to your workout every now and then. A good rule of thumb is to revise your program every 6–8 months.


4. Your Gym Isn’t All That Great

If your gym isn't good enough, you might not be able to build strength.

If you’ve been doing everything right and are still not getting any stronger, it might not be your fault at all! Your gym equipment might be substandard or your instructor might be designing workouts that are far from ideal. Or perhaps, your gym workout partners aren’t training hard enough. If you train alongside people who aren’t focused on their goal, you too might end up losing sight of yours. So, you might want to move to a better gym and train with men and women who will inspire and motivate you to reach your goal.


5. You Don’t Believe In Recovery Days

You Don't Believe In Recovery Days

While it’s necessary to work hard, recovery days are just as important. If you’re not giving yourself time to recover from an intense workout, you might be losing out on its benefits. While planning your schedule, be sure to include active recovery days. These are days where you perform low-intensity workouts or just a basic warm-up. If your muscles are cramping or aching after performing high-intense workouts, then you might want to give yourself a day of rest and help offset the soreness.1


6. You Don’t Follow A Healthy Lifestyle

Follow a healthy lifestyle to increase strength.

Building strength happens both inside and outside the gym. Your workout might not be effective if you’re going back home and munching on unhealthy food for the rest of the day. To achieve your goals, it’s important that you eat right and avoid unhealthy practices like drinking excessively or smoking. Also, make sure you get at least 7–8 hours of sleep. It’s essential to get enough rest and let your body relax after a long day at the gym.


To achieve your workout goal, it’s also important that you believe in yourself. Approach your goal with an “I can” attitude, sweat it at the gym, and don’t let doubt or fear get in your way!