Not able to increase weights at gym
sheilamcd329
Posts: 10 Member
I have been working out for about a month and a half. I go to the gym four days a week for about 45 minutes each day (I go on my lunch break). My problem is that I don't feel like I am getting any stronger. Instead of feeling like I need to increase the weight I am lifting, I feel like I get worn out faster. When I first started I was completing all reps and sets. Now before I am done with each exercise I feel like I physically cannot keep going. And once I am completely done with my daily workout I feel so exhausted and just wish I could sleep. Does anyone have any ideas of what I might be doing wrong? Shouldn't I be progressing instead of going backwards?
** I am consuming about 1400 calories a day. I am trying to cut fat without losing the little muscle I have. I drink plenty of water.
**I eat a snack before I go to the gym. I normally have a piece of low calorie bread with almond butter, sometimes I eat two pieces of this, depending on my hunger.
I do 5 minutes of cardio to warmup everyday.
Upper Body Day: Monday/Thursday
Dumbell curls: 12.5 pounds 3 sets of 12
Bent over Tricep kickbacks with dumbells: 15 pounds 3 sets of 12 on each arm
laying tricep extension with barbell: 20 pounds 3 sets of 12
chest fly machine: 30 pounds 3 sets of 12
Lower Body Day: Tuesday/Friday
Smith Machine squats: 25 pounds 3 sets of 10-12
Seated Leg curl-55 pounds 3 sets of 10-12
Leg extension-55 pounds 3 sets of 10-12
Calf extension-70 pounds 3 sets of 12
And I do abs (crunches or hanging knee raises) all four days.
** I am consuming about 1400 calories a day. I am trying to cut fat without losing the little muscle I have. I drink plenty of water.
**I eat a snack before I go to the gym. I normally have a piece of low calorie bread with almond butter, sometimes I eat two pieces of this, depending on my hunger.
I do 5 minutes of cardio to warmup everyday.
Upper Body Day: Monday/Thursday
Dumbell curls: 12.5 pounds 3 sets of 12
Bent over Tricep kickbacks with dumbells: 15 pounds 3 sets of 12 on each arm
laying tricep extension with barbell: 20 pounds 3 sets of 12
chest fly machine: 30 pounds 3 sets of 12
Lower Body Day: Tuesday/Friday
Smith Machine squats: 25 pounds 3 sets of 10-12
Seated Leg curl-55 pounds 3 sets of 10-12
Leg extension-55 pounds 3 sets of 10-12
Calf extension-70 pounds 3 sets of 12
And I do abs (crunches or hanging knee raises) all four days.
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Replies
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Eating enough protein? Getting enough rest? Eating enough period? Drinking enough water?0
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What are the exercises? How much weight? Etc.0
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I could be wrong, but as I understand it ,losing weight and gaining muscle is quite difficult with small gains over a large time frame. It can be done while on maintenance with out gaining weight, but it still goes slow, just not AS slow. Gaining weight and going heavier is the easiest with the fastest results.0
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what are you doing exactly...there is more to weight training than just randomly picking up a dumbbell and knocking out sets and reps...to make gains you need to have a properly programmed routine and you need to follow that routine.
I would add that strength gains come slower in a deficit of energy, but you should be making some gains over the course of 1.5 months with a properly programmed routine.0 -
what are you doing exactly...there is more to weight training than just randomly picking up a dumbbell and knocking out sets and reps...to make gains you need to have a properly programmed routine and you need to follow that routine.
this.
and what is your food situation like?0 -
It really does depend on what your lifting program is, but my first two impulses are to say 1. Eat more protein, and 2. Lift 3x per week and do something else the other day you are at the gym. Maybe you aren't getting enough recovery time between workouts.0
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I could be wrong, but as I understand it ,losing weight and gaining muscle is quite difficult with small gains over a large time frame. It can be done while on maintenance with out gaining weight, but it still goes slow, just not AS slow. Gaining weight and going heavier is the easiest with the fastest results.
She wants to preserve muscle and is looking to make strength gains, not mass gains…from the looks of her post anyway.0 -
Now before I am done with each exercise I feel like I physically cannot keep going. And once I am completely done with my daily workout I feel so exhausted and just wish I could sleep. Does anyone have any ideas of what I might be doing wrong? Shouldn't I be progressing instead of going backwards?
** I am consuming about 1400 calories a day. I am trying to cut fat without losing the little muscle I have.
Sounds like one or a combination of any of these:
1) Not eating enough calories.
2) Ensure macro intake is enough. Maybe not enough carbs....maybe not enough protein?
3) Possibly over-training
It could be that since you arent eating enough, your body isnt fully recovered from the last time you worked out and you are just tearing yourself down some more. Having sufficient carbs should get you through the workouts and sufficient protein should aid in the recovery process.
Not sure what else to say based on the limited info regarding your routine and your diary being unavailable.0 -
Without knowing your workout routine, this reads to me like you walk into the gym, pick up a weight and do the same amount of weight and sets each time. You need a proven routine. You're not going to get stronger if you do the same thing over and over. Up your weight while lowering your reps. Lift heavy, knocking out 5 sets of 5 reps, then next time add more weight by a few pounds. Do that each time and you'll get stronger. Look into Stronglifts 5X5 or one of the other greawt routines.0
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I've found that when I stall out a couple of rest days and a heap of protein helps a lot. I usually come back with a PR or two. I'm still not lifting very heavy, but 3 or fewer barbell workouts per week with cardio and yoga on the off days seems to get me the best strength results.0
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You shouldn't lift weights every day, at least not in the same muscle groups. Find a program that splits you or do a full body workout every other day and do some light cardio on the days in between if you still want to get a workout in. I recommend New Rules of Lifting (for Women, but the programs aren't very different.) It starts you from the beginning and is designed so that you can take on progressively more heavy weights. It also includes a sample eating plan that might help.
Eat more protein. If you're aiming for 1g/lb of lean body mass now, up it to 1g/lb total body weight.
Eat back your exercise calories. Try logging your weight training as "calisthenics" for better numbers. Or consider decreasing your deficit until you are losing at .5lb/week. You will still lose weight and cut fat, but you'll have more energy for your workouts which seems to be the problem.
Play around with meal timing to see if you can better fuel yourself for the workout. You may need a pre-workout snack to get you through it: protein, quick carbs, and/or caffeine might help. Make sure you're getting a dose of protein either after your workout or before bed as well for muscle recovery.0 -
Get a fitness assessment and work with a trainer a few times. You can then make appointments with him or her a few times a year, to see how you are progressing.0
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I edited my post and added my routine. I am not wanting to make huge gains. I just want to increase my strength and endurance. I do not want to put on size. Just lean out.0
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sounds more like you don't have enough energy, as in your not eating enough
other then that, if i really want to force some strength gains i go to forced negatives0 -
Without knowing your workout routine, this reads to me like you walk into the gym, pick up a weight and do the same amount of weight and sets each time. You need a proven routine. You're not going to get stronger if you do the same thing over and over. Up your weight while lowering your reps. Lift heavy, knocking out 5 sets of 5 reps, then next time add more weight by a few pounds. Do that each time and you'll get stronger. Look into Stronglifts 5X5 or one of the other greawt routines.
I edited my post and added my routine. I am not wanting to make huge gains. I just want to increase my strength and endurance. I do not want to put on size. Just lean out.0 -
Your program is not really geared for strength gains - more for endurance with the higher rep ranges.
More informed people will help you out, I'm sure, but you'll want to look at programs like Starting Strength, Stronglifts, New Rules of Lifting for Women (NROLW), and All Pro's Beginner Workout (not as focused on strength, but supposedly more forgiving of a calorie deficit).0 -
1400 total? on all days?
not adding exercise in and the food for that?
you're NET should be 1400.
so if you say I am eating 1400. But I worked out- which was 400... that's 1800 you need to eat for the day.
As I suspected originally: you aren't eating enough. Being tired and not getting anywhere- especially with a program like the one you listed- you just aren't eating enough.0 -
You likely need to eat more and/or rest more.0
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Without knowing your workout routine, this reads to me like you walk into the gym, pick up a weight and do the same amount of weight and sets each time. You need a proven routine. You're not going to get stronger if you do the same thing over and over. Up your weight while lowering your reps. Lift heavy, knocking out 5 sets of 5 reps, then next time add more weight by a few pounds. Do that each time and you'll get stronger. Look into Stronglifts 5X5 or one of the other greawt routines.
I edited my post and added my routine. I am not wanting to make huge gains. I just want to increase my strength and endurance. I do not want to put on size. Just lean out.
You won't put on any size while in a deficit, assuming you're not obese (didn't check your stats). You will lean out. You will get more muscle definition. You will get smaller and more firm over all.0 -
1400 total? on all days?
not adding exercise in and the food for that?
you're NET should be 1400.
so if you say I am eating 1400. But I worked out- which was 400... that's 1800 you need to eat for the day.
As I suspected originally: you aren't eating enough. Being tired and not getting anywhere- especially with a program like the one you listed- you just aren't eating enough.
I know this will sound crazy, but I my metabolism is all messed up. I used to have eating disorders and have taken diet pills for years. It seems like if I eat more, then I just gain weight. That is the last thing I want. If it was weight from muscle that would be fine but I can eat more one day and the next day the scale has jumped! Its so frustrating. I was also told not to eat back exercise calories bc that is defeating the purpose of calorie deficit. I just suck at this. LOL. Im so confused.0 -
Definitely sounds like you need to eat more! That short of a workout shouldn't tire you out like that.0
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I have followed the advice of others on this board and upped my weights by decreasing reps (at first).
For example, I had been doing 55 lb. lateral pulldown, 3 sets of 12 reps. I wanted to increase to 60, so I did 3 sets of 6 reps. Then you increase your reps until you are back up to 12 again (or whatever it is you had been doing at the lower weight).
Good luck!0 -
FIrst off…you aren't eating enough. Period. That is why you are feeling so spent after doing bicep curls and tricep kick backs.
Second off….if you want to get stronger, you need to strength train. Strength training is not the same as just lifting weights. Bicep curls and tricep kick backs aren't strength building exercises. And…the 12 reps you are doing are also not going to make you gain strength.
You need to eat a lot closer to your TDEE and do a tried and true STRENGTH building program is your goal is, in fact, to get stronger.0 -
1400 total? on all days?
not adding exercise in and the food for that?
you're NET should be 1400.
so if you say I am eating 1400. But I worked out- which was 400... that's 1800 you need to eat for the day.
As I suspected originally: you aren't eating enough. Being tired and not getting anywhere- especially with a program like the one you listed- you just aren't eating enough.
I know this will sound crazy, but I my metabolism is all messed up. I used to have eating disorders and have taken diet pills for years. It seems like if I eat more, then I just gain weight. That is the last thing I want. If it was weight from muscle that would be fine but I can eat more one day and the next day the scale has jumped! Its so frustrating. I was also told not to eat back exercise calories bc that is defeating the purpose of calorie deficit. I just suck at this. LOL. Im so confused.
Your weight (and anyone's weight) can fluctuate day to day quite a bit due to water, food, etc. You shouldn't be weighing yourself every day…especially if you are in recovery from an ED.0 -
1400 total? on all days?
not adding exercise in and the food for that?
you're NET should be 1400.
so if you say I am eating 1400. But I worked out- which was 400... that's 1800 you need to eat for the day.
As I suspected originally: you aren't eating enough. Being tired and not getting anywhere- especially with a program like the one you listed- you just aren't eating enough.
I know this will sound crazy, but I my metabolism is all messed up. I used to have eating disorders and have taken diet pills for years. It seems like if I eat more, then I just gain weight. That is the last thing I want. If it was weight from muscle that would be fine but I can eat more one day and the next day the scale has jumped! Its so frustrating. I was also told not to eat back exercise calories bc that is defeating the purpose of calorie deficit. I just suck at this. LOL. Im so confused.
there are two ways to create a deficit.
and it is a little confusing. I know.
1.) is to account for your exercise level within your daily calorie content. This is the TDEE method. It says I work out 3 times a week- and will add that in to your base level needs- you can calculate from there a small deficit. You're base 'deficit' intake is 1400- but you workout regularly- so it's probably closer to 1800/1900.
2.) (MFP way) is to say this is what I need to function in life- just day to day- no workouts AND lose weight- for you this is 1400.
now I worked out- I burned an extra 400 calories. So you need to eat some of those back so you hit that target weight loss number of 1400- we are back up to 1800/1900- and STILL eating at a deficit.
Also -weight can change daily up to 5 or more pounds. most people it's just 2-3.
weigh yourself under identical conditions (as possible) on the same scale- same time of day etc etc- I would weigh weekly or even monthly for you and use tape measure/clothing as a more reliable method for actual size reduction.
I would second Sarah's recommendation for a real strength training program.0 -
... but I can eat more one day and the next day the scale has jumped! Its so frustrating. I was also told not to eat back exercise calories bc that is defeating the purpose of calorie deficit....
Eating more one day will not cause the scale to permanently show a weight gain. It just means you have more water or glycogen weight that day. Things balance out in the end. For each pound of fat you add to your body, you have to eat 3500 EXTRA calories than what you burned.
Your calorie deficit should be based on what your daily calorie burn for all activities you do which includes exercise.0 -
Upper Body Day: Monday/Thursday
Dumbell curls: 12.5 pounds 3 sets of 12
Bent over Tricep kickbacks with dumbells: 15 pounds 3 sets of 12 on each arm
laying tricep extension with barbell: 20 pounds 3 sets of 12
chest fly machine: 30 pounds 3 sets of 12
Lower Body Day: Tuesday/Friday
Smith Machine squats: 25 pounds 3 sets of 10-12
Seated Leg curl-55 pounds 3 sets of 10-12
Leg extension-55 pounds 3 sets of 10-12
Calf extension-70 pounds 3 sets of 12
And I do abs (crunches or hanging knee raises) all four days.
If you want to get stronger, leaner, and more toned, 80% of your lifting should be compound exercises.
Deadlift, Squat, Bench press, Barbell row, Overhead press, Pull up, Push up, Lunge .. etc
The stuff you're doing is mainly assistance exercises. These are more effective once you have an overall base of muscle and you're trying finish carving your masterpiece.
If you want a little inspiration, read Staci's story on nerd fitness:
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/0 -
A new lifter can get LIMITED strength gains from lifting without gaining muscle.
After that, if you want to gain strength, you need more muscle.
If you are trying to gain muscle without changing your bodyweight (gaining fat and losing muscle), it will take longer and you may find you are relatively limited in the progress you can make.
Definitely make sure you get enough protein.
If you eat more one day and the scale suddenly jumps up, it's going to be water/food weight. Use a program like 'libra' to work out a weight trend and ignore daily fluctuations.
To put on a lb of weight (my weight fluctuates by more than that on a daily basis), you would have to overeat around 3500 calories.
I would suggest you're just going to have to accept the scales aren't giving you the whole picture and slowly up your food intake. You may even see an increasing in water weight meaning the scales are up a bit most of the time.
If anything, a sudden increase in weight specifically shouldn't be worried about - an extra lb or two you can be sure isn't fat unless you did actually eat a massive amount of food!0 -
This may be broscience, but my understanding is that less reps and more weight is what causes strength to go up, while high-reps at lower weights should be gaining endurance.
If you want to gain strength you should be shooting for the max you can lift for about 5 reps. If you're eating at maintenance or below you won't bulk, but you will hit a wall once your nervous system reaches full activation while lifting, so at some point pretty quickly you'll have to make the choice or more strength or not increasing your size.0
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