Why am I not getting results in the gym? By Tom Collier (Physiotherapist)
Having worked as a physiotherapist for almost 4 years, one of the most common questions I get asked is, “Why am I not seeing results in the gym?” In many cases, the error is not in the choice of exercise, but in doing the wrong amount. Often a change to load, volume or frequency is all that’s required to get the outcome you desire.
The most important thing to identify initially is what you actually want to get out of your gym program. There are 4 key components of muscular fitness:
Muscle strength - do you want to be able to exert more maximal force?
Muscle power - do you want to increase speed, acceleration, jumping or throwing distance?
Muscle hypertrophy - do you want to grow the size of your muscles?
Muscle endurance - do you want to be able to participate for longer before fatigue sets in?
Below I have summarised the suggested dosage to improve each of these components. It should be noted that these are a guide only and do not take into account variation between individuals.
Strength
LOAD: 60-70% 1RM
VOLUME: 3 sets of 8-12 reps
FREQUENCY: 2-3 times per week for novice, 4-6 per week for advanced
Power
LOAD: Upper body: 30-60% 1RM, Lower body: 0-60% 1RM
VOLUME: 1-3 sets of 3-6 reps
FREQUENCY: 2-3 times per week
Hypertrophy
LOAD: 70-85% 1RM for novice, 70-100% 1RM for advanced
VOLUME: 3-6 sets of 1-8 reps
FREQUENCY: 2-3 times per week for novice, 4-6 per week for advanced
Endurance
LOAD: Less than 70% of 1RM
VOLUME: 2-4 sets of 10-25 reps
FREQUENCY: 2-3 times per week
It is also important to define the term one-repetition maximum (1RM) - the maximal force you can produce in one movement. For example, if you were performing a bench press, and the maximum weight you could lift for one repetition was 80kg, this is your 1RM. This is used to determine the load of your exercise. If you are unable to lift a 1RM, there are calculators on the internet which can calculate your 1RM from any number of lift/reps, allowing you to calculate the best plan to maximise your gains.
The key to this is making sure that your gym program is specific to what you want to achieve – “you get out what you put in”. Words of caution – our bodies do not like sudden changes in activity level, so make sure changes are made incrementally! At Back In Motion, we have an onsite gym and work out of Eltham Leisure Centre. We are always happy to prescribe an appropriate program if you require guidance.