Why You’re Not Making Progress in the Gym—And 1 way to Fix It Today

There are a number of reasons why you might not be making progress in the gym. We asked one of our personal trainers, Stregnth and Conditioning Coach Liam Harrison what was the most one common he see's when speaking to members, friends and new personal training clients.

Tracking your workouts is a crucial yet often overlooked aspect of achieving your fitness goals, particularly when it comes to losing weight and building muscle. When you don't keep a record of your workouts, you're essentially flying blind—unable to measure your progress or identify areas that need improvement. Without this data, it's difficult to know whether you're lifting heavier weights, completing more reps, or increasing your workout intensity over time, all of which are key factors in driving muscle growth and fat loss. Research has shown that consistent tracking of workouts helps to create a structured plan, which in turn leads to more effective and efficient workouts.

Moreover, not tracking your workouts can lead to plateaus in both weight loss and muscle gain. The body is highly adaptive and will eventually get used to any routine that isn’t progressively challenging. If you're not aware of how much you lifted last week or how many sets you completed, it's easy to fall into the trap of doing the same routine repeatedly. This lack of variation can stall your progress because your muscles aren’t being challenged in new ways. Tracking your workouts allows you to progressively overload your muscles, a principle that is essential for muscle growth and continued fat loss.

Finally, tracking your workouts provides valuable insight into your overall fitness journey, helping you stay motivated and accountable. When you see tangible proof of your progress, such as increased strength or decreased body fat, you're more likely to stay committed to your routine. Additionally, it helps you pinpoint what’s working and what isn’t, allowing you to make necessary adjustments to your diet or exercise regimen. In short, without tracking your workouts, you're missing out on a powerful tool that could significantly enhance your ability to lose weight and build muscle.

Below we show you 2 very different progressions for 2 very different people and very goals.

1. 12-week bench press progression plan designed to help improve your 1RM (one-rep max). This plan assumes you're training the bench press twice per week, with a mix of volume and intensity to maximize strength gains.

2. 2.12-week program for a 40-year-old male who is new to the gym and wants to improve strength and lose fat. The program focuses on full-body workouts three times per week, combining strength training and cardio for balanced results.

Week 1-4: Foundation Phase Goal: Build a strong base and establish good form. Day 1: Volume Day 4 sets of 8 reps @ 65% of your current 1RM 3 sets of 10 reps of accessory work (e.g., incline dumbbell press, tricep extensions) Day 2: Intensity Day 5 sets of 5 reps @ 70% of your current 1RM 3 sets of 8 reps of accessory work (e.g., chest flyes, close-grip bench press) Week 5-8: Strength Phase Goal: Increase the intensity and prepare your body for heavier loads. Day 1: Volume Day 4 sets of 6 reps @ 75% of your 1RM 3 sets of 8 reps of accessory work (e.g., incline dumbbell press, tricep pushdowns) Day 2: Intensity Day 5 sets of 4 reps @ 80% of your 1RM 3 sets of 6 reps of accessory work (e.g., chest flyes, close-grip bench press) Week 9-12: Peak Phase Goal: Maximize your strength and prepare for a new 1RM attempt. Day 1: Volume Day 4 sets of 4 reps @ 85% of your 1RM 3 sets of 6 reps of accessory work (e.g., incline dumbbell press, tricep dips) Day 2: Intensity Day Week 9: 3 sets of 3 reps @ 90% of your 1RM Week 10: 3 sets of 2 reps @ 92.5% of your 1RM Week 11: 2 sets of 1 rep @ 95% of your 1RM Week 12: Attempt a new 1RM Accessory Work Include exercises like incline bench presses, dumbbell presses, and tricep-focused movements on both volume and intensity days. These help build the supporting muscles necessary for a strong bench press. Notes: Ensure proper warm-up before each session. Increase weights incrementally, based on how you feel each week. Pay close attention to form, especially as the weights get heavier. This progression plan should help you build the strength necessary to increase your 1RM by the end of the 12 weeks.

Week 1-4: Foundation and Adaptation Phase Goal: Build basic strength, improve movement patterns, and start conditioning. Day 1: Full-Body Strength Squat: 3 sets of 10 reps Bench Press: 3 sets of 10 reps Lat Pulldown: 3 sets of 12 reps Plank: 3 sets of 30 seconds Day 2: Full-Body Strength Deadlift: 3 sets of 10 reps Dumbbell Shoulder Press: 3 sets of 10 reps Seated Row: 3 sets of 12 reps Russian Twists: 3 sets of 15 reps per side Day 3: Conditioning and Core 30-Minute Cardio (e.g., brisk walking, cycling) Bodyweight Circuit (e.g., push-ups, lunges, planks): 3 rounds, 10 reps each Week 5-8: Strength Building Phase Goal: Increase strength, incorporate more challenging movements, and maintain cardio. Day 1: Full-Body Strength Squat: 4 sets of 8 reps (increase weight) Bench Press: 4 sets of 8 reps Lat Pulldown: 4 sets of 10 reps Side Plank: 3 sets of 30 seconds per side Day 2: Full-Body Strength Deadlift: 4 sets of 8 reps (increase weight) Dumbbell Shoulder Press: 4 sets of 8 reps Seated Row: 4 sets of 10 reps Bicycle Crunches: 3 sets of 15 reps per side Day 3: Conditioning and Core 30-Minute Cardio (e.g., interval running, cycling) Bodyweight Circuit (e.g., burpees, mountain climbers, leg raises): 3 rounds, 12 reps each Week 9-12: Peak Strength and Fat Loss Phase Goal: Maximize strength gains, enhance conditioning, and focus on fat loss. Day 1: Full-Body Strength Squat: 5 sets of 5 reps (heavier weight) Bench Press: 5 sets of 5 reps Lat Pulldown: 4 sets of 8 reps Hanging Leg Raises: 3 sets of 12 reps Day 2: Full-Body Strength Deadlift: 5 sets of 5 reps (heavier weight) Dumbbell Shoulder Press: 5 sets of 5 reps Seated Row: 4 sets of 8 reps Cable Woodchoppers: 3 sets of 12 reps per side Day 3: High-Intensity Interval Training (HIIT) and Core 20-Minute HIIT Session (e.g., sprints, kettlebell swings, battle ropes) Core Circuit (e.g., plank variations, ab wheel rollouts, V-ups): 3 rounds, 15 reps each General Guidelines: Warm-up: 5-10 minutes of light cardio and dynamic stretching before each workout. Cool-down: 5-10 minutes of stretching or foam rolling after each workout. Progressive Overload: Gradually increase the weight or intensity each week as you become stronger. Rest: Ensure at least one rest day between workout sessions to allow for recovery. Nutrition: Focus on a balanced diet rich in protein, vegetables, whole grains, and healthy fats to support your goals. This plan provides a solid foundation for strength building and fat loss, with a balanced approach to both training and recovery. Adjust the weights and intensity based on individual progress and fitness levels.

In September we are celebrating DAD'S and our mission is to show 4 busy Dads how they can reduce pain, regain energy and get their health and fitness on track in as little as 90 minutes a week with our Total Health Transformation Kick Start.

Contact us today to find out more.

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