You’re showing up. You’re putting the hours in. You’re sweating. Yet the mirror looks the same, the weights aren’t going up, and you’re secretly wondering if you’re just one of those people who “doesn’t respond to training”.
Spoiler: you’re not broken. Your plan is.
Here are the five real reasons most people plateau — and stay there.
1. You’re Doing the Same Workouts Forever
Your body is ridiculously good at adapting. Do the same sets, reps, and weights for months and it thinks, “Cool, I’ve got this handled — no need to build new muscle or get stronger.” Progress requires progressive overload: more weight, more reps, better form, shorter rest, something has to get harder over time. If your sessions feel exactly the same as they did last month, that’s your problem right there.
That’s one of the benefits of working with an AdMac Fitness personal trainer - you have your workouts programmed for you, with progressions and variety.
2. You Don’t Train Hard Enough
Be honest: when was the last time you finished a set and thought, “I had absolutely nothing left”? Most people stop when it starts to burn or feel uncomfortable — usually 2–4 reps before the set is actually finished. Those last few tough reps are where the magic lives. If you’re always leaving a couple “in the tank” because it’s nicer that way, you’re short-changing your results.
One way to track your training intensity is with a heart rate monitor. That way you can see if you’re working as hard as you should be!
3. You Have No Structure
Random workouts feel productive (look at me go!), but they deliver random results. One week it’s arms, the next it’s a bit of everything, then you miss a week and start again with whatever you feel like. Without a clear plan that builds week on week — proper rep ranges, rest periods, exercise selection, and deliberate progression — you’re just spinning plates.
A well-designed programme will ensure your workouts are taking you towards your goals, rather than just getting you sweaty!
4. Your Technique Is Holding You Back
You might be working hard, but if your form is off, half that effort is leaking away. Squatting with knees caving in? You’re not hitting your glutes properly. Pressing with shrugged shoulders? Your chest and triceps are taking a holiday.
Poor technique doesn’t just limit gains — it sets you up for niggly pain that eventually stops you training altogether.
5. Accountability Is Missing
Motivation is lovely when it shows up, but it’s unreliable. Some weeks you’re buzzing, other weeks Netflix and a takeaway sound far more appealing. When nobody’s watching, it’s shockingly easy to skip the warm-up, cut the last set short, or “train” at a pace that barely raises your heart rate.
The Fix? Stop Guessing. Get a Coach.
A decent personal trainer sorts every single one of these issues in one go:
Smarter programming with built-in progression so you’re always moving forward
Real-time technique cues so every rep actually counts
Someone standing there making sure you finish those last two horrible reps
A proper plan that fits your life and adjusts when things get busy
Built-in accountability — you’re far less likely to bail when someone’s expecting you
You don’t need more willpower. You need a better system.
If you’ve been stuck for months (or years) despite “doing all the right things”, the kindest thing you can do for yourself is admit the plan isn’t working — and get someone who knows how to write one that does.
Your body is ready to change. It’s just waiting for the right instructions.
Ready to stop guessing and start progressing? Drop a 💪 in the comments or send me a message — let’s fix this properly.
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness: Arch 457 Robeson St, London E3 4JA
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD