Why Aren't You Seeing Results After Months at The Gym?

If you've been training for months at the gym and can't see any results, you may have to change something in your routine. Evaluate the following points in order to guarantee results.
Why Aren't You Seeing Results After Months at The Gym?

Last update: 03 June, 2019

Many people go to the gym almost every day to obtain results in increasing muscle mass, losing weight or simply to become fitter. However, it’s not always easy to meet these goals. That’s why we’ve decided to analyze the reasons why little progress is often made, even after months at the gym.

Obviously, it’s very frustrating for any athlete to visit the gym regularly and not obtain positive results. However, it’s important to stay motivated.

It’s important to remain self-critical in order to evaluate certain aspects that may prevent you from improving your physical condition and reaching your goals. Once you recognize the areas that are preventing you from seeing results, you’ll be much closer to achieving your goals.

Factors such as frequency of workouts, diet, routine and rest should be top priorities if you want to see positive results. It’s time to evaluate the aspects you can change in order to obtain results.

What should you change to see results at the gym?


Diet is key for achieving results at the gym. If you train every day and then go home and maintain an unhealthy diet, you won’t reach your goals.

As an athlete, you may exercise and burn hundreds of calories, however, if you’re not feeding yourself properly, this work will be wasted.

Food is fuel. However, keep in mind that not all foods are equal. In that sense, you should follow a diet that is rich in proteins, vegetables, fruits, and healthy fats. This healthy diet will make your body perform better while you train.

Eat five to six small meals a day in order to prevent feelings of constant hunger. Don’t ingest too many calories because leftover calories are stored as fat. Pay attention to portion control and resist the temptation to overeat.

Diet to achieve results

Exercise routines

Secondly, keep in mind that the human body needs to perform a variety of exercises. In order to keep progressing, your body needs constant change. Prepare a workout plan that implements several different exercises, this will prevent your workouts from becoming too monotonous. Monotony can negatively affect your progress at the gym.

In fact, it’s best to change your exercise routine every three to four weeks. This will cause your body to be in a process of constant adaptation preventing stagnation.

Three to four weeks of a routine will make your body work hard to reach your goals. However, before your body completely adapts to the exercise, you’ll have to change routines in order to continue progressing. This will have a huge impact on your muscles, forcing them to work harder to keep up with the changes.


Finally, we want to remind you that rest and recovery are two of the most important aspects to keep in mind. If the body doesn’t rest enough after a long series of intense workouts, it won’t produce the lean muscle mass you want. Muscles only recover and rebuild during rest.

Man resting after workout

Muscles are only repaired and adapted to training during the hours and days between gym sessions. That’s why many experts advise against overtraining or training to the point of exhaustion. Overtraining can also significantly increase the risk of suffering from injuries.

You should have at least one full rest day per week. Keep in mind that it’s not recommended to intensively train the same muscle group twice in a period of three days.

In conclusion, if you’ve been training for a few months and haven’t made any progress, it’s likely that you’re failing on one of the points mentioned above. Now, with these new tips, you’ll be able to remedy the situation! Apply them and you’ll soon be able to achieve your goals.

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All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

    • F., V., & P.C., P. (2009). Regular leisure physical activity and food habits. The FASEB Journal. F. Vicente, Department of Nutrition, Egas Moniz Health Sciences Institute, Monte da Caparica, Portugal: FASEB. Retrieved from http://ovidsp.ovid.com/ovidweb.cgi?T=JS&PAGE=reference&D=emed12&NEWS=N&AN=70055037
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The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.