Why isn't your training bringing results?

Strength training has been a part of my life, first as a hobby, then professionally. Believe me, I've experienced the bitter, sickening taste of training stagnation far better than I'd like. However, my naturally analytical mind has always meticulously noted where I or my athletes messed up. So be wise and learn from the mistakes of others. Below is a list of things that may be hindering your progress:

1. No specific goal.

Among all the mistakes, this one takes pride of place because it's simply the stupidest. It's hard to blame yourself for not getting to a specific place if you don't know where you're going. A training goal shouldn't just help you focus your training so you don't accidentally do stupid things like tone and bulk at the same time. It should also be something that will fuel you during your workouts. Just the thought of it should give you goosebumps. Whether it's 100kg on your chest or losing 5cm from your waist to fit into a new dress – it has to be something that makes you jump off the couch and head to the gym. Just remember that a good training goal is realistic, yet ambitious! It's also good for your progress to be measurable. So, instead of "I'll lose weight," a much better option is "I'll lose 5kg."

Pro tip: Write your goal in large letters on a piece of paper and hang it somewhere visible, so it doesn't irritate your eyes. Don't ask questions, just try it—you'll be surprised by the results.

2. No plan.

How do you rate the idea of going to Helsinki without a map? 2/10? I rate the idea of training without a plan the same way. A training plan, like a good map, will tell you whether to turn right to the squat racks or, in 30 meters, turn left to the cardio zone. Forget nonsense like "intuitive training." I don't know anyone training "intuitively" who has seen any meaningful progress. Can't come up with a plan? Buy one from a trainer you trust. Even the simplest pre-made plan written by someone who knows something about training will be 10x better than a collection of exercises written by someone who doesn't, and 100x better than having no plan at all.

Pro tip: Buy a regular notebook and use it as a training journal. Leave your phone in the locker room—it's a progress killer. Jot down exactly what you did during training and, at the end, rate your workouts on a scale of 0-5. If you messed up somewhere, clearly state where—be brutally honest! At the end of the month, do a quick review and draw conclusions.

3. Lack of consequences.

Building strength is a process. Losing weight is a process. Improving your fitness is a process. No matter what you want to achieve at the gym, it won't happen overnight. Be patient and don't change your plan just because you don't see results after two weeks. If you assume you'll reach your goal quickly, you'll only discourage yourself. Be patient and try to get your friends to call you "Determined."

Pro tip: Don't base your actions on motivation—it comes and goes. Build a routine around your workout that will help you get ready for your workout. For example, every other day at 5 p.m., you get dressed and go for a 20-minute run. Repeat these routines whether you feel like it or not. I know spontaneity looks great on social media, but the results of your work are much more rewarding when it comes to repetition and consistency.

4. No reloading.

Our body is capable of adapting to extraordinary things. This effect is utilized during training. The body adapts to weights, and you become stronger. It adapts to new ranges of motion, and you become more agile and mobile. To avoid plateauing, you must constantly push your training forward, i.e., employ what's known as training overload. If you're working on strength, the weight should slowly increase over the next few weeks. If you're building mass, your training volume should increase. If you keep doing the same things during training, you won't get any closer to your goal.

Pro tip: Break your path to your goal into small chunks. As you approach each one, find satisfaction in getting better. Track your time on the treadmill, monitor your weights on the barbell (your training journal will help you with this), and watch yourself become better than you were a week ago. Improve your stats as if you were working on a character in a game. Make yourself the most epic hero you can imagine.

5. Inappropriate training intensity.

I've seen just as many people train too hard as those train too light. It's hard to say which is worse. On the one hand, training must be demanding to be effective, but on the other, remember that there should be a balance between training and recovery. If you're training at the gym, the weight should be chosen so that the speed of the movement slows significantly at the end of the set. If you're swinging without a barbell with practically no effort, don't expect amazing results.

Pro tip: You can, and should, feel tired after a workout. This tiredness may even increase slightly throughout the week. However, if you're still feeling the effects of the previous week's workouts at the beginning of the week, it may mean you're training too much/too hard. Consider reducing the intensity or volume of your training.

6. Leaving it all to training.

Training, diet, recovery. These are three things that must intertwine. Unfortunately, it often happens that the offender enjoys training, so they train and do nothing else. Training is just one part of the process, the rest of which happens during recovery. Recovery, in turn, won't be complete if the body isn't properly nourished. Take a more holistic view of your life and simply try to live a healthier life. It's much easier than people think, and as a result, you'll feel better and have more energy every day.

Pro tip: You don't have to immediately become a monk living off chickpeas and solar energy. Start with the most egregious things—drinking five liters of cola a day? Get that sorted first. Then try to go to bed at the same time every day. Then, make sure you get enough protein in your diet. There will be time for meditation and cosmic energy.

7. You only do what you like.

During the first training course I attended, the trainer asked us to write down the exercises we liked to do most. Then he told us to cross them out and told us we couldn't do them for the next two months. To be a fit person, you need to move in various areas and planes. Most often, you dislike the things you're bad at. The things you're bad at are often the things you need to do most. Move in a variety of ways. Find the exercises you're bad at and, week by week, try to become less bad at them. You'll be surprised how quickly you can gain fitness and how well your body can function when you fill in the biggest gaps.

Pro tip : I hate running. I hate cardio with a pure, deep hatred. Every time I have to go for a run on the treadmill, I look at my previous treadmill result and think, "I can't do it?". Treat it as a challenge, not a punishment. I won't lie, it will be more enjoyable, but it will definitely be easier to push yourself to do what needs to be done.

Strength training is much simpler than many experts on the internet make it out to be. Don't let anyone convince you that you need 13 specialized courses to be effective. However, if you're struggling, you can always reach out to us – we'd be happy to help you become stronger and more agile.