My workouts don’t get results

Ever wonder why, despite all your efforts, you’re not seeing the results you crave? You’re not alone. We see more and more people here at Qfit using the gym as a social event and an opportunity to keep active whilst being able to meet people, have a chat etc.

We are a community gym after all, however we also speak to people who don’t seem to be getting the results they want from their current exercise routines.

Here we will explore some general reasons behind the perceived lack of results and the frustrations people feel when they don’t seem to be getting the results they want.

Some reasons include

You’re Doing the Same Routine Each Visit. Repetition has it’s place, and repeating the same exercises is not always the issue, this is about switching up your routine to get results as the body will become conditioned to your workout. Increasing the intensity gradually will help, this could simply be for example adding an incline on the treadmill (not speed) or increasing the reps during strength training (not weight).

You’re Working Out Too Frequently. Believe it or not, less is more. Exercising too often doesn’t give your body the recovery time it needs to transform. Recovery is where the magic happens. Overworking your body prevents it from repairing and growing stronger. We recommend just 2-3 sessions a week would be the sweet spot for optimal results.

You’re Only Doing Cardio. Cardio is great for your heart, but it won’t give you that toned, strong, energetic body you’re after. To truly boost your metabolism, burn fat, and build strength, you need to engage in proper strength training. And guess what? strength work WILL burn calories!

You’re Not Exercising Intensely Enough. Intensity is key. The good ol’ fashioned speech test is still a good barometer. If your workouts aren’t leaving you breathless or at the very least feeling the need to take deep recovery breaths, you’re not pushing hard enough. Intensity works for both cardio and strength workouts, the endorphins you will release will make you feel so much better later.

You’re Not Using the Proper Resistance. Light or heavy weights? Basic principle is light=more reps, heavy=less reps. For example doing 20 shoulder raises with 3kg DB means you could get the same results as using a 4kg DB for 10reps. You are looking for possibly around 75-80% of your one rep max, so if you can bicep curl a max of 10kg DB then use an 8kg or even 6kg DB for your reps. You are looking to reach muscle failure within 45-90 seconds, which means using the right amount of resistance. Don’t be afraid to lift heavier—it’s the safest and most effective way to get stronger.

You’re Doing the Wrong Exercises. Not all exercises are created equal. Crunches for abs? Curls for arms? Forget it. You need compound movements that work for major muscle groups, boost your metabolism, and build real strength. Speak to one of our staff members to find out exactly which exercises will get you the results you want.

You’re Sacrificing Form for Reps. It’s not about how many reps you do; it’s about doing them right. Correct form is non-negotiable. Again speak to our qualified staff to ensure you execute every movement correctly to maximize results and minimize injury.

You’re Not Strength Training. Strength training is the only way to build muscle, burn fat, boost metabolism, and reshape your body. And no, it won’t make you bulky. It will make you strong, lean, and fit.

Confusing Movement with Exercise. Movement is important, but it’s not the same as exercise. We all need more daily movement, but exercise should be focused, efficient, and support your overall lifestyle.

All our staff hold a minimum Level 3 Diploma in personal fitness and are fully qualified to offer you the advice and support to enure your workouts are effective.