10 Signs Your Full Body Workout Isn’t Working for You

Feeling stuck in your fitness journey can be frustrating, especially when you dedicate time to a full body workout routine that just doesn’t seem to deliver results. If you’re not seeing progress, it might be time to reassess what you’re doing. Here are ten signs your full body workout isn’t working for you, and actionable steps to turn things around.

Quick Stats Box

• Total Time: 20-30 minutes
• Equipment Needed: None or light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

1. You’re Not Getting Stronger

If you find that the weights you are using feel just as easy as when you started, it’s time to increase the resistance. Aim for:

• Reps: 8-12
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Squeeze at the top of each lift for 2 seconds.
• Modification: Use lighter weights or bodyweight for easier versions; increase weights or add more complex movements for harder versions.

2. Your Workouts Feel Too Easy

If you’re breezing through your workouts, you may not be challenging yourself enough. Consider adjusting your tempo:

• Tempo: 3 seconds down, 1 second pause, 2 seconds up
• Modification: Slow down the movements for easier versions; add explosive movements for harder versions.

3. You're Not Sweating

A lack of sweat can indicate that your workout isn’t intense enough. Incorporate higher intensity intervals:

• Duration: 30 seconds of high-intensity exercise
• Rest: 30 seconds
• Form Cue: Keep your heart rate elevated for the entire interval.
• Modification: Lower the intensity for easier versions, or increase the duration for harder versions.

4. You’re Experiencing Plateaued Results

If you notice that your gains have stalled, you might need to mix up your routine. Change one aspect:

• Frequency: Increase to 4x per week.
• Modification: Add new exercises or change the order of your current routine.

5. You Feel Tired, Not Energized

Workouts should leave you feeling invigorated. If you’re left fatigued:

• Duration: Limit workouts to 30 minutes max.
• Form Cue: Focus on controlled breathing throughout.
• Modification: Reduce the complexity of movements for easier versions; increase workout duration or intensity for harder versions.

6. You’re Not Seeing Physical Changes

If your body composition isn’t changing, evaluate your nutrition alongside your workouts. Consider:

• Reps: 15-20 for higher volume.
• Sets: 4
• Rest: 30 seconds.
• Modification: Focus on bodyweight exercises for easier versions; add weights for harder versions.

7. You’re Feeling Sore for Too Long

If soreness lasts more than 3 days post-workout, it might signal overtraining. Adjust your routine:

• Frequency: Incorporate active recovery days.
• Form Cue: Stretch post-workout for 5-10 minutes.
• Modification: Decrease workout intensity for easier versions; increase recovery time for harder versions.

8. You’re Bored

Boredom can lead to inconsistency. Keep things fresh:

• Duration: Change your workout every 4-6 weeks.
• Modification: Try different types of workouts like HIIT, circuit training, or yoga for easier versions; explore advanced techniques for harder versions.

9. You’re Not Motivated

If you dread your workouts, this could signal a need for change. Set new goals:

• Goal Setting: Incorporate both short-term and long-term goals.
• Modification: Team up with a workout buddy for easier versions; hire a personal trainer for accountability and harder versions.

10. You’re Not Enjoying Yourself

Fitness should be enjoyable! If you’re not having fun, try new activities:

• Duration: Experiment with different session lengths, from 15 to 45 minutes.
• Modification: Join a class for easier versions; create your own challenging workout routine for harder versions.

Cool-Down Section (3-5 minutes)

• Stretch: Hold each stretch for 20-30 seconds.
• Focus Areas: Hamstrings, quads, shoulders, and back.
• Breathing: Deep breaths to lower heart rate.

Complete in: 20-30 minutes

Conclusion

If you resonate with any of these signs, it’s time to take action. Reassess your full body workout routine, and don't hesitate to seek guidance to enhance your results. Consider working with a certified trainer for personalized coaching and real-time feedback to maximize your fitness journey.