How long should I stick with a training program if I'm not seeing results?

While consistency is crucial, if a program isn't yielding results after a significant trial period (e.g., 3-6 months) and you've addressed lifestyle factors, it might be beneficial to experiment with different training styles or approaches. Sticking with something that clearly isn't working for two years can be counterproductive.

Can training more or training harder help if I have slow gains?

Research suggests that increasing the dose of exercise, whether through higher volume or intensity, can lead to better responses and reduce the number of 'non-responders.' However, this should be balanced with recovery and individual capacity.

What does it mean to be a 'non-responder' to exercise?

A 'non-responder' is typically defined as someone whose fitness improvements are smaller than the measurement error of the equipment used, meaning their gains are statistically insignificant. Studies show that many who appear to be non-responders at first can respond to higher doses of training or different training styles.

Are there benefits to training even if I'm not building muscle or getting stronger?

Absolutely. Consistent training offers numerous benefits beyond physique changes, including improved cardiovascular health, blood pressure, bone density, mood, sleep quality, and cognitive function. These health-related gains can significantly impact long-term longevity and quality of life.

Is it possible that I respond better to a different type of training than what's popular?

Yes, individual responses to training vary greatly. Some people thrive on moderate-intensity, moderate-rep training, while others respond better to low-intensity, high-rep work or vice versa. Experimenting with different styles and trusting your own experience is key to finding what works best for you.

How can I stay motivated if I'm frustrated with my training progress?

Re-evaluate your motivations. If your primary goal is general health and longevity, focus on the diverse benefits exercise provides beyond muscle mass or strength. If you dislike the specific activity, explore other forms of exercise that you find intrinsically enjoyable, as this is a better predictor of long-term adherence.

Key Moments

What to do about below-average gains

Stronger By Science

Sports4 min read56 min video

Oct 7, 2022|8,095 views|279|39

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Key Moments

TL;DR

Struggling with gains? Optimize outside the gym, keep training, increase volume/intensity

Key Insights

Optimize lifestyle factors like sleep and nutrition before blaming genetics for poor gains.

Consistent training, even with small gains, adds up significantly over time.

Increasing training volume or intensity generally leads to better results and fewer 'non-responders'.

Measure a broader range of variables, as improvements may occur in areas other than your primary focus.

Experiment with different training styles; individual responses vary, and a different approach might be more effective.

Focus on the intrinsic enjoyment of training and its broader health benefits beyond just physical appearance or strength.

ADDRESSING LIFESTYLE FACTORS

Before attributing slow progress to genetics, ensure fundamental lifestyle habits are optimized. This includes prioritizing adequate sleep (8-9 hours per night) and consuming sufficient protein (approximately 1.6g per kg of body mass). Neglecting these crucial recovery and nutritional aspects can significantly hinder training adaptations. While external factors like new parenthood or demanding work schedules can impact these, addressing them to the extent feasible is a crucial first step for improving training outcomes.

THE VALUE OF PERSISTENT TRAINING

Even if gains seem small or progress is slow, consistent training is paramount. Studies show that over time, these small increments accumulate significantly. Research indicates that as training duration extends, the number of individuals classified as 'non-responders' decreases, especially in higher volume and intensity programs. This suggests that simply continuing the training regimen, while progressively overloading, is a reliable way to eventually see meaningful adaptations.

INCREASING TRAINING VOLUME AND INTENSITY

To stimulate further adaptation, consider increasing the volume (total work done) or intensity of your training. Research consistently demonstrates that higher training doses often lead to greater average gains and a reduced proportion of non-responders across various populations. This principle generally applies to both cardiovascular and resistance training, where a greater stimulus can push the body to adapt more effectively.

EXPANDING ASSESSMENT METRICS

It's beneficial to measure a wider array of training variables beyond your primary goal. For instance, if focusing on hypertrophy, you might find improvements in strength or other body composition markers even if muscle growth is slower than anticipated. Studies show that nearly everyone experiences at least one positive adaptation. By looking beyond a single metric, you can identify progress where you might have otherwise overlooked it.

EXPERIMENTING WITH TRAINING STYLES

Individual responses to specific training methodologies can vary significantly. What works optimally for one person may not for another. Exploring different training intensities (e.g., moderate vs. low rep ranges) or volume schemes can reveal a more effective approach for your unique physiology. A significant portion of individuals may see their responder status change when exposed to different training styles, highlighting the importance of personalized experimentation.

RE-EVALUATING MOTIVATION AND BENEFITS

Consider the underlying reasons for your training. If progress is consistently frustrating, and you don't particularly enjoy the activity, it's worth reassessing your motivations. Focusing on intrinsic enjoyment and broader health benefits—such as improved mood, sleep, and longevity—can be more sustainable. Sometimes, switching to a different form of exercise that you genuinely like and respond well to can be more productive in the long run.

UNDERSTANDING RESPONSE VARIABILITY AND SKEWED SAMPLES

Recognize that there is a significant degree of individual variability in response to training. What appears to be 'below-average' might simply be normal for you. Furthermore, online content and gym observations often present a skewed sample, featuring individuals with above-average responses. Avoid setting expectations based on these idealized examples, as they can lead to unwarranted disappointment and self-criticism. Your current progress may be more typical than you believe.

THE PITFALLS OF PROGRAM FIDELITY VERSUS ADAPTABILITY

While dedication is important, rigidly adhering to a program that isn't yielding results can be counterproductive. The notion of 'program hopping' often discourages necessary adjustments. If a training approach hasn't shown meaningful progress after a reasonable trial period (e.g., 3-6 months), it's logical to experiment with different styles or modifications. Blindly sticking to a failing plan contradicts the principle of adapting to achieve desired outcomes.

BROADENING THE SCOPE OF EXERCISE BENEFITS

Training offers a multitude of benefits beyond aesthetics and strength, including enhanced cardiovascular health, improved metabolic markers, better bone density, and positive effects on mental well-being and cognitive function. Even if primary goals like muscle gain or strength are slow to materialize, these other health-related adaptations are significant and contribute to overall quality of life and longevity. Embracing these diverse benefits can provide a more holistic view of training success.

Mentioned in This Episode

●Books

Strategies for Below-Average Gains

Practical takeaways from this episode

Do This

Ensure adequate sleep and nutrition outside the gym.

Be consistent with training; small gains accumulate over time.

Consider increasing training volume or intensity if feasible.

Track multiple fitness variables (strength, muscle growth, health markers) to identify progress.

Experiment with different training styles (e.g., load, rep ranges) to find what works best for you.

Embrace benefits beyond physique, such as improved health, mood, and longevity.

Find forms of exercise you genuinely enjoy to ensure long-term adherence.

Recognize that individual responses to training vary significantly.

Avoid This

Don't solely blame genetics if lifestyle factors like sleep and nutrition are suboptimal.

Don't get discouraged by slow initial progress; consistency is key.

Don't assume you are a non-responder without exploring higher training doses.

Don't rely solely on collective wisdom (e.g., popular programs) without considering your own experience.

Don't be afraid to change training programs if one isn't working for you after a sufficient trial period (3-6 months).

Don't solely focus on physique goals; acknowledge and value other health benefits of exercise.

Don't compare your progress to highly skewed samples found on social media or specialized gym environments.

Don't automatically assume someone is knowledgeable or dedicated based solely on their physique or strength.

Common Questions

Several factors could be at play, including inadequate sleep or nutrition, inconsistent training, or using a training style that doesn't suit your individual response. It's also important to remember that there's significant variability in how people respond to training, and social media often presents a skewed view of average progress.