You hit the gym hard four days a week. You've dialed in your diet. So why aren't you seeing results? Chances are, it's not because you're not working hard enough—it's because you're making one (or more) of these common mistakes.
1. You're not giving yourself enough time to recover.
The key to any good workout is not how hard you can go but how hard you can go and still recover in time for your next workout. If you're pounding the weights day after day with no rest days in between, your body won't have time to repair the muscle damage from your previous workout, and you'll actually start to see a decrease in strength and muscle mass over time. Make sure you're taking at least one full day off from lifting each week, and if you're feeling especially sore or tired, don't be afraid to take an extra day or two off to let your body fully recover.
2. You're not eating enough protein.
Protein is the building block of muscle, so it's essential that you're getting enough of it if you want to see results from your workouts. The National Strength and Conditioning Association recommends consuming 0.7-1 grams of protein per pound of body weight per day for athletes, so if you weigh 150 pounds, that means you should be aiming for 105-150 grams of protein each day. If you're not sure how much protein you should be eating, a registered dietitian can help you figure out a plan that's tailored to your specific needs.
3. You're not challenging yourself enough.
If your goal is to build muscle, then every workout should be a chance for you to push yourself a little bit harder than before. That doesn't mean going all-out every single time you step in the gym—in fact, that could actually lead to burnout and injuries—but it does mean gradually increasing the weight you lift, the number of reps you do, or the length of your workouts as your fitness level improves. If you find yourself stuck in a plateau and no longer seeing results from your workouts, talk to a personal trainer or exercise physiologist about ways you can mix things up and challenge yourself in new ways.
Working out is only half the battle—if you want to see results from your efforts, it's important that you avoid these common mistakes. By giving yourself adequate time to recover between workouts, eating enough protein, and challenging yourself to improve with each session, you'll be well on your way to achieving the results you want.
