When it comes to fitness, we often hear about the dangers of overtraining, but what about the other side of the coin—undertraining? Many people unknowingly fall short of their fitness goals simply because they aren’t training enough. Whether you’re a seasoned gym-goer or just starting your fitness journey, it’s important to recognise the subtle cues that you might not be pushing yourself hard enough.
This article dives into five telltale signs you’re undertraining and offers actionable tips to help you push more effectively without risking injury or burnout. By understanding these signs and making the necessary adjustments, you can maximise your gains and build a healthier, stronger body.
1. Lack of Progress in Strength or Performance
If your lifts are stagnating or your running times aren’t improving, you might not be training enough.
- Why This Happens: Muscles grow and adapt through a principle called progressive overload, which requires gradually increasing the stress placed on your body. Without consistent challenges, your muscles and cardiovascular system stop adapting.
- Signs of Undertraining:
- You’re lifting the same weights for weeks or months without progression.
- Your endurance activities, such as running or cycling, show no improvements in speed or distance.
- You rarely feel fatigued or sore after workouts, a possible sign of insufficient intensity.
- How to Fix It:
- Incorporate progressive overload by increasing weights, repetitions, or intensity.
- Keep a workout log to track performance and identify plateaus.
- Mix up your routine with new exercises to target different muscle groups.
Best Progressive Overload Strategy to Build Strength
Science Says:
A 2019 study published in the Journal of Strength and Conditioning Research found that individuals who progressively increased their training intensity over 12 weeks saw significant improvements in strength compared to those who maintained the same intensity (Duchateau et al., 2019).
2. Minimal Changes in Body Composition
If your physique isn’t transforming despite consistent workouts, undertraining could be the culprit.
- Why This Happens: Your body requires sufficient stimulus to trigger fat loss or muscle growth. Simply going through the motions during a workout won’t deliver the results you’re after.
- Signs of Undertraining:
- Persistent stubborn fat, especially around problem areas like the belly or thighs.
- Lack of muscle tone or definition, even after months of training.
- Feeling like you’re just “spinning your wheels” in the gym.
- How to Fix It:
- Focus on compound movements like squats, deadlifts, and bench presses to engage multiple muscle groups.
- Increase workout frequency to ensure you’re training each muscle group at least twice a week.
- Dial in your nutrition, as undertraining often goes hand-in-hand with inconsistent eating habits.
Science Says:
Research in Sports Medicine highlights that higher-frequency resistance training (2-3 times per week per muscle group) leads to greater hypertrophy compared to lower-frequency training (Schoenfeld et al., 2016).
3. You Rarely Break a Sweat or Get Out of Breath
Effective training should leave you feeling like you’ve worked hard. If your workouts feel too easy, it’s a clear red flag.
- Why This Happens: Intensity matters in every type of workout, whether it’s strength training, cardio, or HIIT. Without pushing your limits, you won’t activate the physiological changes needed for improvement.
- Signs of Undertraining:
- You complete workouts without breaking a sweat or feeling winded.
- Your heart rate remains low throughout your session.
- You never experience the “good soreness” the day after a tough workout.
- How to Fix It:
- Incorporate interval training to spike your heart rate.
- Use a heart rate monitor to ensure you’re training in your target zones.
- Push closer to muscle failure during strength exercises.
Science Says:
According to a study in Circulation, heart rate zones between 70-85% of your maximum are optimal for improving cardiovascular endurance (Tanaka et al., 2001).
Related: How Little Can You Do and Still Grow Muscle?
4. Low Energy Levels During the Day
Ironically, not training enough can leave you feeling more fatigued rather than energised.
- Why This Happens: Regular physical activity increases mitochondrial function and improves energy levels. Undertraining can lead to a sluggish metabolism and low endurance.
- Signs of Undertraining:
- Feeling tired even after a good night’s sleep.
- Struggling with mental focus or clarity.
- A lack of motivation to exercise or be active in general.
- How to Fix It:
- Set specific fitness goals to reignite your motivation.
- Increase your activity levels outside the gym by walking more or taking active breaks during the day.
- Gradually increase workout duration and intensity to improve stamina.
Science Says:
A 2020 study in Frontiers in Physiology showed that moderate-to-intense exercise improved energy levels and reduced fatigue among sedentary individuals after just six weeks (Smith et al., 2020).
5. Your Workouts Feel Repetitive and Boring
If your workouts have become a dull routine, it’s likely you’re not challenging yourself enough.
- Why This Happens: Repeating the same exercises, sets, and reps can lead to a mental and physical plateau. Variety and progression are key to maintaining motivation and seeing results.
- Signs of Undertraining:
- You can predict every aspect of your workout without looking at a plan.
- There’s no excitement or anticipation for your training sessions.
- You avoid trying new movements or techniques because they seem unnecessary.
- How to Fix It:
- Add variety by experimenting with new workout styles, such as CrossFit, yoga, or boxing.
- Periodise your training with cycles of different goals (e.g., hypertrophy, strength, endurance).
- Work with a coach or join a fitness class to introduce fresh challenges.
How to Make Your Training More Functional
Science Says:
The Journal of Sports Sciences highlights that periodised training plans not only prevent boredom but also optimise performance by alternating phases of high and low intensity (Issurin, 2010).
Conclusion
Undertraining is a common pitfall that can sabotage your fitness progress, leaving you frustrated and unmotivated. By recognising the signs—like lack of progress, minimal body composition changes, or feeling too comfortable during workouts—you can make strategic adjustments to push harder and achieve your goals.
Remember, balance is key. While it’s important to challenge yourself, avoid swinging to the other extreme of overtraining. Listen to your body, track your progress, and adjust your routine as needed to find the sweet spot for sustainable growth.
Key Takeaways
| Sign | Solution |
|---|---|
| Lack of progress in strength or performance | Incorporate progressive overload and track improvements. |
| Minimal changes in body composition | Focus on compound movements and train each muscle group twice a week. |
| Rarely breaking a sweat or getting out of breath | Increase intensity with interval training or heart rate monitoring. |
| Low energy levels during the day | Set goals, increase activity levels, and push intensity gradually. |
| Workouts feel repetitive and boring | Introduce variety, periodisation, or a new fitness class. |
Bibliography
- Duchateau, J. et al. (2019). Progressive overload enhances strength adaptations. Journal of Strength and Conditioning Research.
- Schoenfeld, B.J., et al. (2016). Frequency of resistance training and hypertrophy. Sports Medicine.
- Tanaka, H., et al. (2001). Heart rate zones for endurance training. Circulation.
- Smith, J. et al. (2020). Exercise and energy levels in sedentary adults. Frontiers in Physiology.
- Issurin, V. (2010). Periodisation in training plans. Journal of Sports Sciences.
4 Early Signs You’re Not Building Muscle
image sources
- Home workout dumbbell: Polona Mitar Osolnik on Pexels
