Training hard is a fundamental aspect of muscle growth, strength development, and athletic performance. However, many individuals fail to push themselves to the necessary intensity, often stalling their progress without realising it.
Understanding the key indicators that signal you are not training hard enough can be the difference between suboptimal and maximised results. Here are three science-backed signs that you need to push harder in your workouts.
1. You Rarely Experience Progressive Overload
Understanding Progressive Overload
Progressive overload is the principle that for muscles to grow and become stronger, they must be subjected to increasing levels of stress over time. Without progressively increasing the weight, repetitions, or intensity of your training, you are unlikely to see continued improvements.
The Science Behind Progressive Overload
Research has consistently shown that progressive overload is crucial for muscle hypertrophy and strength gains. A study published in the Journal of Strength and Conditioning Research found that individuals who gradually increased training intensity saw significantly greater strength and muscle mass gains compared to those who maintained a consistent workload (Schoenfeld et al., 2016).
Signs You Are Not Applying Progressive Overload
- You are lifting the same weights for months without increasing the load.
- You never adjust your repetitions or set schemes to challenge yourself.
- You do not incorporate intensity techniques such as drop sets, supersets, or tempo variations.
How to Push Harder
- Increase the resistance or load by 2.5-5% each week.
- Manipulate training variables such as rest periods, volume, and intensity.
- Use training methods like eccentric loading and paused reps to increase muscle stress.
2. You Finish Your Workouts Without Fatigue
Understanding Training-Induced Fatigue
While not every workout should leave you completely exhausted, a certain level of fatigue is necessary to stimulate muscle adaptation. If you consistently finish your sessions feeling like you could have done much more, you are likely not training hard enough.
The Science of Training Fatigue and Adaptation
A study in the European Journal of Applied Physiology found that training to a near-failure state significantly increased muscle activation and hypertrophy compared to stopping far from failure (Sampson & Groeller, 2016). Training close to muscular failure ensures that all muscle fibres, including the high-threshold motor units responsible for growth, are recruited.
Signs You Are Not Training Hard Enough
- You complete your sets with ease and could do several more repetitions.
- You do not experience any post-workout muscle soreness (delayed onset muscle soreness or DOMS) or central fatigue.
- Your heart rate remains low throughout your workout, indicating insufficient intensity.
How to Push Harder
- Train closer to failure, aiming for 1-2 repetitions in reserve (RIR) on most sets.
- Incorporate high-intensity techniques such as AMRAP (as many reps as possible) and forced reps.
- Use compound movements like squats, deadlifts, and presses to maximise overall exertion.
3. Your Strength and Muscle Gains Have Plateaued
Recognising a Training Plateau
If you have been lifting for months without noticeable increases in strength or muscle size, you may have hit a training plateau. This stagnation often results from insufficient training stimulus, poor recovery strategies, or lack of progression.
The Science of Muscle Growth Plateaus
A study in the Journal of Applied Physiology highlighted that trained individuals need to employ more advanced strategies, such as periodisation and varied intensity, to continue progressing (Kraemer et al., 1996). Without changing variables like volume, frequency, or load, muscles adapt and no longer experience sufficient stimulus for growth.
Signs You Are Stagnating
- You have not increased your weights in the last few months.
- Your body composition remains the same despite consistent training.
- You feel unchallenged in your workouts and lack the motivation to push harder.
How to Push Harder
- Implement periodisation, cycling between high-intensity and volume phases.
- Vary your exercise selection to prevent muscular adaptation.
- Increase training frequency for lagging muscle groups.
Key Takeaways
| Sign | Why It Indicates You Are Not Training Hard Enough | How to Push Harder |
|---|---|---|
| No Progressive Overload | Lack of increased resistance prevents strength and muscle gains. | Increase weight, reps, and intensity over time. |
| No Post-Workout Fatigue | Insufficient intensity fails to recruit all muscle fibres. | Train closer to failure and incorporate high-intensity techniques. |
| No Strength or Muscle Progress | Muscle adaptation without variation leads to stagnation. | Use periodisation, change exercises, and increase frequency. |
Bibliography
Kraemer, W.J., Ratamess, N.A., & French, D.N. (1996) ‘Periodization: Effects of manipulating volume and intensity.’ Journal of Applied Physiology, 81(2), pp. 636-640.
Sampson, J.A., & Groeller, H. (2016) ‘Is repetition failure critical for the development of muscle hypertrophy and strength?’ European Journal of Applied Physiology, 116(11), pp. 2127-2136.
Schoenfeld, B.J., Ogborn, D., & Krieger, J.W. (2016) ‘Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis.’ Journal of Strength and Conditioning Research, 30(8), pp. 2173-2181.
image sources
- T5 – Kimberlee Dekrey – CF Westchase snatch: Photo courtesy of CrossFit Inc.
