I keep working out at the gym, but I’m not seeing any progress anymore. What can I do?

Dear reader,

Whatever exercise you are doing, if you’ve been doing the same activity at the same intensity for a good few weeks now then you need to start making some changes. Your body is good at adapting to training stimulus so if you aren’t making your workouts more challenging progressively, every now and then, your body will stay the same.

If you’re consistent with your workouts but stopped seeing results, you may have hit a workout plateau.

Plateau happens when the body begins to adjust to the demands your exercise routine requires of it. Once your body adapts to a fitness routine, you’re not likely to see many benefits until you make adjustments that force your body to move and work in new and exciting ways.

You should focus on:

The exercise program

Depending on your fitness goals, experts suggest you should switch up your exercise routine every 4 -8 weeks.

  • Replace some of the exercises with new ones
  • Change the number of sets and reps
  • Increase aerobic training or  interval training
  • Add a new activity, a group program or personal training


Nutrition is number one, whenever it comes to any type of weight loss or body composition goal.  Focus on eating whole foods, and ditch prepackaged stuff that’s often processed and has more added sugar and fewer nutrients.

 Proper rest

Sleep and fitness go hand-in-hand, so losing sleep can sabotage your diet. To keep the hormones that signal hunger in check, shoot for a recommended seven to eight hours of sleep per night. Poor sleep also means you’re less likely to have the crucial energy to make it to the gym or the necessary rest needed for your muscles to adequately recover.

Training plan, diet and rest…. with the right combinations will increase your performance to the maximum…

Good luck!!!


Grigoris Dogas, Personal Trainer, Seminar lecturer, AthensTrainers® Associate

Source: thebody.gr