Not Gaining Muscle? These Are The Top Culprits

For many women, strength training is an incredibly empowering pursuit and it’s no surprise it’s one of the most popular training styles in the Sweat app. From starting out as a beginner, to seeing your strength increase and discovering how much you’re capable of  - it’s an unbeatable feeling! And for so many women in the Sweat Community, that newfound sense of confidence, empowerment and self-discovery starts to spill over into other areas of their lives.

But one thing that can put a real dampener on any strength training journey is feeling like you simply aren’t getting stronger or gaining muscle. It’s a common experience that can happen during any stage of your fitness journey and can lead to frustration, disappointment or the urge to give up.

Whether you’ve been training for a few weeks or a few years, it helps to know what could be getting in your way. Here are seven of the top reasons that may be holding you back from the results you want!

You’re not being patient or consistent enough

Before we dig into elements of your training routine that could be halting your strength gains, remember that without patience and consistency, it will be hard to see results from any workout program. Increasing your strength and muscle mass is a gradual process that can take months and years, so if you’ve just started a new program and are wondering why you’re not seeing any change, move your goalposts forward a few months. 

Progress and results also require regular effort and consistency, week in and week out. You’re not going to see noticeable strength gains if you’re only doing one workout per week, nor if you constantly dip in and out of a program. Look out for the little wins that let you know you’re on the right path, whether it’s being able to do an extra push-up, adding more weight to your squats, or using a thinner resistance band for your pull-ups. Stick to it, keep showing up and be patient.

You’re not challenging yourself enough 

For your muscles to grow, you need to challenge them. It’s as simple as that. Your strength training needs to put enough stress on your muscles to cause micro-tears in the fibres - a natural process where your muscles then repair and grow stronger.

You might be consistently smashing four workouts every week, but if your weights are too light, making progress is unlikely. You should be lifting weights that are around 70-80% of your maximum - a level that feels challenging (especially in the final few reps) but still allows you to complete every single rep in your set with good form.

If you don’t have access to heavier weights, another way to challenge yourself is by increasing the number of reps. 

You’re not following a proper training program

Although forms of exercise like cycling, hiking and yoga can all help to strengthen your muscles (or even just following different strength training workouts at random), if you’re looking for more significant muscle gains, your best bet is to follow a well-structured program designed to build strength and muscle, such as PWR Strength with Kelsey Wells or Strength & Sculpt with Katie Martin.

These programs are designed to promote hypertrophy (aka muscle growth) through structured training principles such as progressive overload.

You’re not eating enough protein

Carbs and fats are essential for energy, recovery and hormone regulation, but when it comes to muscle growth and optimum recovery, you’re not getting anywhere if you’re not eating enough protein - the macronutrient often referred to as the “building blocks” of the body. Aim to include a source of lean protein in every meal and enjoy high-protein snacks, as this macronutrient is essential for muscle recovery and repair.

You’re working out too much and not prioritising rest

We’ve said it before and we’ll say it again - your muscles recover and grow during your rest time, not your workout time. If you’re doing full-body workouts, you should have at least one rest day between each workout, or choose to work out with muscle group splits to change up the focus of your daily workouts while allowing the other part of your body to recover.  Think about it - if you keep fatiguing and causing those microtears in the same muscles, when are you ever allowing them time to grow stronger?

Alongside structuring your schedule to allow your muscles to repair, recovery also means getting enough sleep and making time for things like stretching and foam rolling. Overtraining is real and it’s not a good time, nor an effective way to work out if you want to see results.

You have poor form or mobility

With every exercise you do, you want to make sure you’re performing them correctly and are moving with control. Proper form and pace are essential if you want to engage and build the right muscles.

With a squat for example, you might be robbing yourself of results by only doing a quarter or half squat, rushing through every movement (slow down, it’s not a race!), or engaging your quads more than your glutes to power each rep. 

Filming yourself or using a mirror can be a quick way to check your form is correct, or you can ask a staff member to help you if you’re in a gym. If your form or mobility needs work, that’s ok and is worth dedicating time to. Getting stronger is a long game, and nailing the foundations will only help you in years to come.

You’re focusing on your worst days

Are you really not getting stronger? Or are you just getting hung up about your bad days? 

Even the fittest, strongest person doesn’t perform at their best every single day or make continual progress, due to factors such as tiredness, stress, nutrition, hydration and different stages of your menstrual cycle. If you occasionally have to reduce your weights or sometimes feel weaker than usual - relax, it’s normal. Giving yourself grace is a must.

Remember: progress isn’t linear

Plateaus are a normal part of everybody’s fitness journey. Progress doesn’t happen overnight, just like it doesn’t always happen in a steady linear fashion. If you’re consistently putting in the work, getting your rest and fuelling your body, you’ll be well on your way to a stronger you.