Signs Your Workouts Are Ineffective from Signs Your Workouts Are Ineffective
Signs Your Workouts Are Ineffective
Wouldn’t it be easy to tell if your workouts weren’t effective? You’d be able to tell by the fact that you weren’t seeing results, right? Well yes, that’s one sign that might mean your exercise routine isn’t quite on track. But ineffective exercise is only one reason among a list of many that could explain why you’re not reaching your fitness goals. And just like there are many different factors that can hinder your progress and success, there are a handful of different signs that may indicate your workouts aren’t working so well.
You're not seeing results.
As we mentioned earlier, this is probably the most obvious of all the signs. “Whether or not weight loss is your goal, it is a solid meter for success,” says Boston-based personal trainer and group exercise instructor Caroline Earle. “If you're workouts are no longer helping you attain the goals you've previously set for yourself, it's time to reevaluate your fitness routine.”
You're always tired.
“One word: overtraining,” says Earle. If you’re constantly tired and always feeling fatigued there’s a good chance you’re exercising too much or spending too much time exercising at high intensities. One easy way to ensure that you’re body isn’t being over-trained is to track your resting heart rate. If it begins to increase over time it probably means you need to cut back a bit and give your body more time for rest and recovery.
Your performance is suffering.
This sign is also likely related to overtraining. If your performance is declining, it’s most likely because you’re pushing your body too far beyond its limits. In this case, you’ll first need to reevaluate your goals and then come up with a more effective plan that takes rest and recovery into account as well as your upper limits.
You’re constantly injured.
This is another sign that you’re either working out too intensely, or that you’re performing your exercises with poor form and technique. First you’ll need to figure out the cause of your injury (or injuries) so you can be sure to not repeat the mistake again. Then you’ll want to focus on recovering fully before getting back to the gym again. When you do return, first create a plan that effectively matches your goals without going overboard and if you need help with technique or form ask an expert (like a trainer or coach) for help.
You never ‘feel the burn.’
On the contrary, this is a sign that you’re probably not working out hard enough. Depending on your goals you’ll want to increase the duration and/or intensity of your exercise. Just remember, there’s a difference between ‘feeling the burn’ and being in pain. Slight discomfort (tired muscles, heavy breathing) is OK, but sharp or acute pain is a sign that you should stop.
You're motivation for working out is waning.
We’ve said it before and we’ll say it again; the best workout for you is the one you’ll stick to over a long period of time. A workout routine that’s fun and exciting for you. As Marc Perry, a New York City based personal trainer and the founder of Built Lean points out, if you’re losing the will to work out, it might mean that your current exercise routine isn’t the most practical option. Lack of motivation can also be related to overtraining, so as we mentioned before, if you’re suffering from this symptom it’s also a good idea to make sure you’re not overdoing it at the gym.
You’re developing muscle imbalances.
Another sign pointed out by Perry, this could mean anything from an imbalance between the strength in your right and left arms to an imbalance between complementary muscles that work together to complete specific movements. Disparities like these can cause and increased risk for injury and are a sign that something within your exercise program is probably off. In this case, it’s a good idea to consult an expert so that they can evaluate your movements and mobility, identify the issue and then help you correct it.
Your muscles feel tight or sore all the time.
This is yet another sign that you’re probably working out too frequently, intensely or a combination of both. It might also mean that you need to incorporate more flexibility training in your routine. If you’re interested try taking a yoga class or experiment with using a foam roller before and after your workouts.
You make up your workout as you go along.
Entering the gym without a plan and making up your workouts as you go along is a highly inefficient way to exercise. Setting specific goals and creating a detailed workout plan are two of the most important first steps you’ll need to take if you want to successfully achieve your objectives.
Your workouts are not becoming progressively harder.
An effective exercise plan should progressively become more difficult as time goes on. After a week or two of performing the same workout your body will begin to adapt as it grows stronger. As your strength and skills continue to improve, it’s important that your workouts continue to become more challenging in order to meet your body’s needs.