Why Weight Training Isn’t Working

I’m just gonna be honest with you: Weight training doesn’t work... at least for some people. You’re probably thinking I’m a terrible trainer for writing something so bold, but allow me to explain. If you’re someone who goes to the gym 2-3 times a week and hits the machines for 30-60 minutes and you’re wondering why it’s taking so long to see results, then you’ll want to take mental notes!
There are a few reasons why one may think that weight training isn't working for them, or that it isn’t producing the results they want. I’ve narrowed down a few things I think have great effects on your results when using weights:

Tempo

Slow down jackrabbit! I’ve seen people do reps like they’re in a race with someone (or maybe just trying to get out the door quicker). While a quick tempo may work at times, you risk injuring yourself if you lose control. Instead, try going at a slower tempo for better results.

Concentrating on the eccentric phase, (example: slowly descending into a squat in 3-4 seconds) holding the isometric position, (staying in the bottom position for 2-3 seconds) and then going back to the starting position (rising back up to standing in 1 second). This technique elicits more microscopic tears in the muscle fibers that are necessary for the muscles to repair themselves and grow stronger. Tearing = good in this case!

Range of Repetitions

I love it when women do 500 reps with 1.5-pound weights because they don’t want to “get big.” Okay, I’m lying... I don’t love it at all! The reality is women just don’t have the hormones men have and won’t look like Mr. Olympia unless we use the “special stuff” that certain baseball players are accused of using.

It’s this simple: 2 to 4 repetitions are best for improving muscle power, 5 to 6 repetitions are best for building muscle strength, 8 to 12 reps are best for increasing muscle size, and 15-20 reps are best for muscle endurance. Yay, that’s settled! Moving on...

Pattern Overload

This is for all the machine lovers around the world: GET OFF!! Using machines that lock you into position to perform some robotic mindless motion overtime can cause soft tissue and joint damage. As much as we love athletes, unfortunately, they fall into this pot too. Doing the same athletic movement a thousand times over, (like a basketball player jumping up and down) can cause damage to ligaments and joints.

To counter these effects, use more free weights than machines, and change your routine every 4-6 weeks. If you’re an athlete, strengthen your stabilizer muscles and get some soft tissue work done. These repetitive motions can easily lead to overtraining, so be aware of that.

Bad Posture

If you have the posture of a primate, working out won’t help you look better. If anything, it’ll make you look like you have a gut if your shoulders slump forward. Bad posture and weight training can increase bone problems, stunt growth, and decrease sport performance.

No, I’m not saying to walk around the gym with a book on your head, but pay attention to the position of your head, shoulders, hips and feet while exercising.

Boredom

I’m very familiar with this one, because I’ve been there before. Been doing the same routine from some magazine for 5 years now? Have a highlighted foot-path at the gym between the machines you always use? Change it up!

If your mind is not in your workout and your building a social network the size of Facebook when you’re at the gym, I guarantee you no results. Try changing the sequence of the workout. For example: instead of weights then cardio, try cardio then weights. You can also change the angle or direction you are lifting weights, lift weights while lying or sitting on a stability ball, do everything on 1 leg one day (be sure to spend equal time on each leg), or use medicine balls instead of weights one day, then switch back to weights the next. Make it different, make it fun, and keep your mind engaged and your body guessing what’s next.

If all else fails, hire a trainer!

Meet the Trainer

Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for
helping others live a healthy lifestyle and coaching them to
push their limits beyond what they think they are capable of.