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Are You Wasting Your Workouts? 5 Things Holding Back Your Results

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Simple fixes to help you train smarter and see real progress.

If you’re showing up to the gym, breaking a sweat, and still not seeing the progress you expected… you’re not alone. The truth is, working out isn’t enough—you need to train with purpose. 💥

Here are 5 common reasons you might be holding back your results (and how to fix them starting today):

1. You’re Not Training with Enough Intensity

There’s a big difference between “exercising” and “training.”
If you’re finishing your sets with energy to spare, you’re likely not pushing hard enough to stimulate change.

Fix it:

  • Aim to finish most sets with just 1–2 reps left in the tank.

  • Choose weights that challenge you—not ones that are just comfortable.

  • Track your lifts and aim to progress weekly (more reps, more weight, or better form).

2. You’re Skipping the Basics for Fancy Stuff

Instagram is full of flashy moves and complicated circuits—but if you’re not nailing the basics, they won’t help.

Fix it:

  • Focus on compound movements: squats, deadlifts, presses, rows.

  • Perfect your form, build a base of strength, and progress from there.

  • Fancy exercises don’t matter if your foundation is shaky.

3. You’re Not Recovering Properly

Training breaks your body down—recovery builds it back stronger.
Without enough rest, sleep, or food, your body can’t adapt.

Fix it:

  • Sleep at least 7–8 hours per night.

  • Eat enough protein to support your goals (approx. 1.6–2.2g/kg body weight).

  • Take 1–2 rest days per week, or try active recovery like walking or mobility work.

4. You’re Inconsistent with Your Routine

Even the best plan won’t work if you follow it “some of the time.”
One week on, two weeks off = zero momentum.

Fix it:

  • Set a realistic training schedule (3–4 days per week is great for most).

  • Make it non-negotiable—like brushing your teeth or going to work.

  • Track your sessions and celebrate consistency, not just results.

5. You’re Not Training with a Plan

Winging it at the gym might feel productive, but it often leads to plateaus and frustration.

Fix it:

  • Follow a structured program that focuses on progression.

  • Track your workouts—know what you lifted last week and how you’ll improve.

  • If you’re unsure where to start, work with a coach or join a class like our Strength Development Program here at Element Fitness!

Final Thoughts

If you’re putting in the time but not seeing the results, don’t give up—get strategic. Small changes in how you train, rest, and eat can make a huge difference over time.

💥 Train with intention. Track your progress. Stay consistent.

And if you need a hand? We’ve helped hundreds of members just like you break plateaus and build real, lasting strength.

📩 Want help building a smart training routine?
Book a FREE pass to Element Fitness Health Club today.

📍 Located in Nunawading, we’re here to help you train smarter and get stronger—together.