Why You’re Not Seeing Results (and What to Do About It)

Strong Women’s Guide – Strength Training & Fitness

Let’s talk about the frustrating truth no one wants to admit: you’re showing up, doing the workouts, maybe even watching what you eat — but nothing seems to be changing.

Before you throw in the towel, let’s get clear on why results might be stalling and what to do instead.

1. You’re Not Lifting Heavy Enough

If you’re still using the same weights you started with, your body has no reason to adapt. Progress in strength training comes from progressive overload — gradually increasing the challenge over time.

👉 Fix it: Start tracking your weights and aim to increase them regularly, even if it’s just by 1–2kg.

2. You’re Not Eating Enough (Yes, Really)

Especially for women over 40, undereating can backfire. Your body needs fuel — particularly protein — to build muscle, recover, and perform.

👉 Fix it: Make sure you’re eating enough protein (think 1.6–2g per kg of bodyweight). Prioritise whole foods, and don’t be scared of carbs — they help fuel your training.

3. You’re Doing Too Much Cardio (and Not Enough Strength Work)

Running, HIIT, or spin classes every day might feel productive, but if your goal is strength, tone, or body composition changes, cardio alone won’t cut it.

👉 Fix it: Focus on 2–4 strength sessions per week. You can still walk and move daily — just don’t let cardio take over.

4. You’re Not Resting Enough

Training five days a week on broken sleep, high stress, and no recovery is a recipe for burnout — not results.

👉 Fix it: Sleep 7–9 hours when you can. Take rest days seriously. And remember: your body changes when you rest, not just when you train.

5. You’re Not Being Consistent

One “perfect” week followed by two off-weeks doesn’t beat three average weeks of showing up. Results don’t come from perfection — they come from consistency.

👉 Fix it: Create a routine you can stick to. Two solid sessions a week done consistently will beat five random ones done occasionally.

The Bottom Line? If you’re not seeing results, it doesn’t mean you’re failing — it means something in your plan isn’t aligned. And that’s fixable. Take a step back, reassess, and tweak your approach.

You’ve got this — and you’re not doing it alone.