5 Ways To Start Seeing Results In The Gym

Did you know 50% of people will quit the gym after only six months?

While lack of time and motivation are some of the reasons why people toss in their gym membership so soon, one of the top excuses for quitting is due to not feeling satisfied with their results. Putting in the work without seeing it immediately take effect can quickly become mentally exhausting. In a world where we’re conditioned to expect fast results, it’s easy to feel discouraged, yet true progress rarely happens overnight, no matter what goal you're working towards.

So, what can you do to keep a positive outlook on your workout plan and make sure all your hard work turns into the gains you’ve been looking for?We've compiled five simple yet effective ways you can make sure you're getting the most out of your time in the gym. The most important thing when you’re in a rut is to make sure you don’t quit. Once you’ve committed to keep going, start by improving these 5 things, and you’ll start seeing that new physique you’ve been waiting for.

1) A GAME PLAN IS ESSENTIAL

"If you fail to plan, you are planning to fail." As overused as that Benjamin Franklin quote is, there is so much truth to it. Walking into the gym without knowing what you should be training isn't setting yourself up to be successful. Instead, create a workout routine that works for you and stick to it. Not everyone can afford to be in the gym for 2 hours a day, 6 days a week, and to be honest, most people don't need that. Everyone's goals are different, so don't get too focused on what you see on social media. A good workout split is the one that works for you. A few common ones include dedicating a day for back and biceps, another day for chest, triceps, and shoulders, and a third day for legs. Others divide their training with a day focused on upper body and another day for lower body. Without getting too detailed on the different splits and their effectiveness (that's a blog post for another day), there are numerous ways you can divide your training program based on your goals. The most important part is that no matter how you choose to train, knowing how you plan to work out ensures you'll be spending your time effectively instead of wasting it.

2) PROPER DIET

Exercise is only half the battle when it comes to getting results. If you’re eating poorly or not eating enough, you could be counteracting all that time spent training. Properly fueling your body for your goals and dialing in your diet will ensure that you’re getting the most out of your gym time. Just like with any training program, though, there is no one-size-fits-all when it comes to meal plans. A general focus for many physically active people should be daily protein intake, balanced macros, and nutrient-dense whole foods. For those whose goal is to lose weight, a caloric deficit will help drop those pounds, especially when combined with physical exercise. Those looking to build muscle can prioritize high protein, complex carbs, and healthy fats to promote muscle mass. Whether your goal is muscle gain or fat loss, consciously tracking your food and calorie intake will ensure you're fueling your body properly.

3) GET OUTSIDE YOUR COMFORT ZONE

Not to throw too much shade, but can you really be shocked if your low effort workouts aren’t getting you results? Going through the motions is entirely different than lifting with intent and pushing yourself to that next level. You may find yourself grabbing the same weights, avoiding challenging sets, or skipping intense workouts. All of these things will only lead to slow progress. Combat this routine by applying progressive overload to your sets. This can be in the form of gradually increasing weight, reps, or intensity. By doing this and holding yourself accountable, you’ll notice your training finally start to pay off.

4) PRIORITIZE RECOVERY

Overtraining may not sound like a bad thing at first, but it can hurt your gains more than help. Without adequate rest, you can start to experience physical and mental exhaustion, decreased performance, and heightened injury risk. This is why muscles need time to repair and grow. Don’t let that feeling of burnout creep up on you and instead implement a balanced workout regimen that includes rest and recovery periods. Gradually increase exercise intensity and listen to your body's signals. Incorporating rest days and varying workout routines can prevent burnout and promote sustainable progress. 

5) STAY CONSISTENT

Going hard for a few weeks, then skipping workouts or following an inconsistent schedule will only lead to stagnation. Fitness progress takes time and commitment, especially when you’re not feeling motivated. We all have days when we’d rather lounge on the couch buried in Netflix instead of hitting the gym, but remaining disciplined with your schedule will take you to the next level. Stay in control of your progress by sticking to a sustainable workout plan. Aim for at least 3 to 5 days a week, set realistic goals, and make fitness a habit, not a temporary push.

Remember, it takes time.

Results won’t happen overnight, but quitting sure isn’t going to speed up the process. Most people who consistently work out will start seeing results between 4 to 8 weeks, and keeping track of these changes will help you realize if you’re on the right path. Simple ways to know if what you’re doing is working is to track how much weight you lift, take progress pics, and keep a fitness journal. No matter how you do it, find a way to measure your progress and use it to keep yourself focused and motivated.

Anything we didn’t mention that you think is valuable to the Strength of One community? Join the discussion by leaving your tips and feedback in the comments below.