Why You’re Not Getting Results at the Gym – Expert Trainer Tips

Fitness experts at Geezers Boxing have shared five common mistakes gym goers are making, which are standing in the way of you building muscle. 

Many gym goers are unable to see results from their fitness routine. Consistency is key to making progress at the gym, but a survey from Medicspot found that while over half of Brits are looking to work out more this year, 36% believe they could only last a month on a new fitness regime before giving up. 

Personal Trainer Leon Bolmeer at Geezers Boxing Gloves and Pads shared the five mistakes gym-goers are making that are preventing them from seeing results from their regimen.

“Building muscle takes time, effort, and above all, consistency. Many people give up too soon, often because they set unrealistic targets or expect instant results. The key is to identify the habits that may be holding you back and make the necessary changes. Remember that mistakes are part of the process, but staying determined and open to learning will keep you moving forward.”

1. Your form is incorrect: “Good form should take priority over the amount you lift. Poor technique means you’re not targeting the intended muscles and increases the risk of injury. One common mistake is using more weight than you can handle, which compromises form. Always choose a weight that allows you to move slowly and with correct technique. This will help you engage the right muscles and progress steadily. For beginners, practising movements without weight can be especially helpful for nailing form.”
2. You’re overtraining: “Training regularly is important, but too much can set you back. Overtraining throws your body’s chemical balance off, causes persistent muscle soreness, and raises the risk of injury. Rest days are necessary for allowing muscles to repair and replenish energy stores. Avoid working the same muscle group within 48 hours and take at least one full rest day a week. Keep workouts at a sensible length and avoid sudden spikes in intensity or volume. Tracking your sessions can help spot signs of overtraining, and it’s wise to get professional guidance before taking on very demanding routines.”
3. Your diet isn’t supporting your goals: “Protein and calories help build your muscles. A calorie surplus gives your body the fuel it needs to repair muscle fibres after training, while protein supplies the amino acids essential for rebuilding them. You can achieve this without resorting to unhealthy foods. Oats, avocado, and brown rice are good calorie sources, while boiled eggs, chicken breast, and Greek yoghurt are rich in protein.”
4. You’re doing too much cardio: “Cardio offers plenty of health benefits, but overdoing it can slow muscle growth. It burns the calories you need for building muscle and can lower testosterone, which supports protein synthesis. It also contributes to fatigue, making strength sessions less effective. For most people, two cardio workouts a week are enough to maintain cardiovascular health without impacting muscle gains. If you find yourself losing progress, try reducing cardio to once a week or shortening the sessions.”
5. You’re not getting enough sleep: “The way sleep supports muscle growth is sometimes overlooked. Cutting back on rest to fit in an early workout can stall your progress. Aim for at least seven hours of quality sleep each night. Falling short can lower testosterone levels, vital for muscle development in both men and women, and raise cortisol, which breaks down muscle tissue. Poor sleep also means less energy in the gym, making it harder to lift heavier weights, which is crucial for building strength. If you train early, try adjusting your bedtime to ensure you still get enough rest.”

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