5 factors (that you may NOT have considered) that could be affecting your workout results
- thegoodbarre
- 18 hours ago
- 3 min read
Updated: 5 hours ago
Not seeing results, or feeling like you have plateaued, from your workouts can be frustrating and extremely discouraging. Commonly known factors that affect your results include: activity level, diet/nutrition, and genetics. Often overlooked factors include: Sleep quality, overall activity level, engagement/technique, internal health, and program specifics. Here are ways these factors may be derailing your progress and how to make the necessary changes.
Sleep Quality
Sleep plays a crucial role in recovery and performance.
- Quality sleep enhances muscle recovery and repair as well as reaction time and balance and coordinations
- Poor sleep can lead to decreased physical performance and mental focus.
Tips for improving sleep:
- Establish a consistent sleep schedule.
- Create a relaxing bedtime routine.
- Limit screen time before sleep.
Overall Activity Level
It is important to move your body outside of scheduled workouts.
- Engaging in non-exercise physical activity (NEPA) contributes to overall energy expenditure.
- Sedentary lifestyles negate workout efforts.
Finding ways to increase overall activity:
- Incorporate walking into daily routines. Consider adding a weighted vest or ankle/wrist weights.
- Use standing desks or take breaks to move throughout the day. Try a 10 minute home workout on days you can't get to a class.
Engagement/Technique
Proper technique maximizes workout effectiveness by ensuring the correct muscles are targeted and enhances body functionality.
- Using correct form reduces risk of injury and enhances results.
- Mind-muscle connection can improve workout engagement and outcomes.
Strategies for improving engagement and technique:
- Focus on the quality of each repetition rather than quantity. Pay attention to your stabilizing muscles to increase efficiency of each workout.
- Seek feedback from a coach or experienced trainer.
Internal Health
Medications, injuries, and chronic conditons can greatly affect your performance and results. Talk to your doctor if you have concerns about internal health factors.
Prescription, over-the-counter, and herbal medications can affect your performance and recovery.
Acute or chronic injuries can limit the workouts you are capable of doing safely.
Long-lasting health issues that can be controlled but not cured can have an effect on your energy levels and post-workout recovery.
Understanding hormones and monitoring your levels is important to athletic performance.
- Testosterone, cortisol, and insulin levels can affect body composition and energy levels.
- Hormonal imbalances can hinder workout results.
Tips for maintaining balanced hormone levels:
- Include a balanced diet rich in nutrients.
- Manage stress through mindfulness or meditation practices.
Program Specifics
Consider the effectiveness of your workouts. Ideally, you want to find a workout that challenges, you without leaving you feeling depleted. It also helps to find something that you actually enjoy.
- Generic workout programs may not address individual differences in goals, body types, and recovery needs.
- Work with your trainer to set specific and measurable goals
Customization strategies:
- Regularly reassess and adjust fitness programs.
- Consider incorporating progressive overload principles. It may be time to add extra weight or increase the frequency of your workouts.
Workout Results Can Improve
Considering these 5 factors can be helpful if you're feeling stuck. Evaluating your personal fitness journey with these factors in mind can provide additional insights needed to make the necessary changes and/or adjust expectations.
Feel free to contact me directly for help implementing new strategies and monitoring changes in workout results. hello@thegoodbarre.com
