7 Reasons You’re Not Seeing Gains at the Gym

Gym Athlete

The ultimate goal of going to the gym is to keep fit and gain some muscles with every exercise you engage in. You need to at least be able to see some visible positive changes in your body after a period of working out at the gym. Even though different people’s bodies react differently to gym fitness exercises, your body should be able to make some gains with the correct exercise routine. If you are not seeing any gains, then the following could be the reasons why:


Your body needs lots of water due to loss during vigorous exercise. Almost all of your body functions need water, for example cell communication, lubrication, and toxic waste removal. When you’re dehydrated, these functions do not work well; thus, your body is not at its optimal functionality.

Not Eating Enough

Food is the building block of your body muscles due to energy loss during exercise, including during walking. You need to not only eat, but eat enough food with correct nutrients, like proteins, for muscle gains. Your body needs a specific number of calories to maintain your body weight. The Base Metabolic Rate varies from person to person depending on weight, age, activity level, and muscle mass. Consider eating more food if you are not seeing gains in your gym routine.

 You Have a Leaky Gut

This can be caused by food intolerance, stress, or inadequate digestion. The outcome is always food particles entering the bloodstream, causing the immune system to launch an attack due to toxins and bacterial infections. Your body will not make gains under this condition, since it will be fighting infections.

 Your Hormones Are Out of Order

The enzyme cortisol, which inhibits muscle growth and repair, also causes hormonal imbalances. More hormones will be needed to produce more cortisol, thus depriving other hormonal functions. This can prevent hormones from repairing and healing body muscles lost from previous exercises and due to stress.

You Are Not Sleeping

Your body regenerates and rebuilds lost energy and nutrients when you sleep. Your body needs at least 8 hours of sleep to rebuild broken muscles after exercising. It is during sleep that extra muscles are built in anticipation of heavier loads. The hormones produced during sleep, like testosterone, help regenerate body muscles and lost energy.

You’re Stressed

Undertaking gym exercises in themselves are stress-inducing to the muscles. However, high body stress could require the body to break down the muscles as a defense mechanism to deal with the cause of stress. Chronic stress brought about by family issues, sickness, or even work pressure hinders your body from gaining in the gym due to high cortisol and adrenal catabolism. This is well demonstrated on the Valkyrie website.

You Are Being Repetitive

Building your muscles requires constant physical stress, causing your muscles to grow bigger to cope with that stress. Your body quickly adapts to any changes; therefore, once your body adapts to one particular routine, it doesn’t see the need to grow any more muscles or to get stronger. You need to change your exercise routine to gain more muscle weight.


A great gym workout routine should give your body the necessary changes you desire with your body working at its optimal recommended healthy self.