Finding an appropriate training program is a great challenge, if you do it yourself. You will need time, patience and much experimentation to come to the final solution that will give you the results you want.
If you believe that the work you are putting in does not give the desired outcome, make sure you correct one of these 3 mistakes.
It is important to remember that everyone’s body responds differently to exercise but with right adjustments in your training program you can get back on track and can see visible improvements.
This article is for informational purposes only and does not constitute medical advice. Consult with a qualified healthcare professional or certified personal trainer before starting any new exercise program.”
1. You measure the success of your workout by the pain you feel
While some muscle soreness is a normal part of exercise, excessive pain is not a reliable indicator of a successful workout and could be a sign of injury. But some people perceive it mistakenly as “no pain no gain” means the harder you push the better your results. This mindset can lead to serious injury.
If you feel pain it does not mean that you have given the best of yourself or the other way around – if you do not feel pain it does not mean that you have had poor training.
You can measure the progress in many other ways – the weights that you exercise with, the number of series, repetitions, the time you need to recover between the series, the form of exercises, the volume of certain parts of the body to which you want to see a change etc.
Do not force the body to pain every time. Of course, you need to move the boundaries of your training program to make progress, but pain should not be the basic measure of success.
You shouldn’t chase the pain instead chase the performance. If your breathing during cardio improves, your planks last longer and your squats get better, that is actually the improvement. The goal is to train smart and not too hard.
2. There is no room for recovery in your training program
“If you do not see progress, just boost your workout” – I believe that you have come across this advice so far. To increase the volume of training (series and repetitions), its intensity, to cut breaks between the series or exercise more often is not a smart thing to do.
Changes in the training program work and produce results, only under one condition – if you allow the body to recover.
Recovery is just as important as the volume of training. That is, the more intensive your training the more you need to focus on recovery. No matter how strong you feel, if you do not look out for the diet, when and how many hours you sleep, you will not see particularly good results.
Even when your pre-workout convinces you that you can continue with this pace, it’s just a matter of time before your body shows you the opposite.
With these key components of recovery you’ll feel more relaxed and motivated.
Sleep: Try to have 7-9 hours of peaceful sleep each night. Good sleep is necessary for tissue repair and release of growth hormone.
Nutrition: Proteins should be an integral part of your diet to repair muscles and complex carbs to restore glycogen level.
Rest days: Take a day off or two. Just doing active recovery as light exercise, yoga and running do improve blood flow.
Stress Management: Control and overcome your stress that causes increased cortisol levels and affects the performance and recovery.
If you are continuously feeling tired, stressed and weaker, it’s not about the failure of your training program, it is about fixing your recovery strategy.
3. You create a training program according to the advice of famous people
Today we are flooded with tips based on training programs from famous fitness models, actors, athletes. From the results you see on them it is logical to conclude that they are functioning.
But fitness mathematics is not that simple. Many factors – gender, age, body structure, diet, habits, lifestyle – participate in the equation for success.
For example, If you are new to weight-lifting,following the high-volume training of bodybuilders may cause you injury and fatigue. Set your own program by considering your body’s requirements and stamina.If your goal is to build strength,start with squats, presser and deadlift thrice in a week.
If you do not consult with a trainer who knows how to fit all of these factors, you will need time for research and testing to build a training program that will give you results.
Read, consult yourself, but do not take the specific guidelines as final for you. Measure the results of each new experiment you will include in your workout and listen to the signs that your body provides.
Final Thoughts
If you find your training program is not going according to your expectations, not getting desired results, it’s time to modify the strategy. Avoid measuring the success by muscle soreness, make your own fitness plan, focus on recovery and stay mindful of nutrition.
The famous fitness enthusiasts and athletes aren’t who train hardest–they are those who train smartest.
Thanks for reading this post! – MyPlugin