The Top 5 Reasons You’re Not Seeing Results

​A question we hear all the time:

“I’m coming to the gym, eating better, and making more of an effort… so why am I not seeing results?”

Let’s look at this in more detail.

You’re showing up. You’re sweating. You’re doing what you think are “the right things.” But the scale isn’t budging - or not budging fast enough. Your clothes feel the same. You don’t feel like much is changing.

And it’s frustrating.

But here’s the thing no one wants to hear:

Effort is important. But effort without structure and consistency doesn’t guarantee results.

Let’s look at some of the most common reasons progress stalls - even when you’re trying hard:

1. You’re showing up, but not pushing hard enough

Turning up is step one. But real progress happens when you go a little heavier, a little harder, or a little more intentional than last week.

If your training is just “going through the motions,” it may not be enough to trigger the change you want.

2. You’re consistent-ish

Missing one session isn’t a big deal. Missing one or two every week for six weeks is. Same with your food.

A few mindless snacks.
A few drinks.
A few “sure it’s only a few biscuits” moments.

They can add up. Fast.

Not to mention the fact that many of us start our “weekend” on a Thursday evening and finish up on a Sunday - which means that your “pretty good” week ends up being a four-day weekend and only 3 days on track.

Four days of being ‘good’ vs. three days of ‘ah sure look’ isn’t a great ratio.

3. You’re doing too much cardio, not enough strength

We say this a lot: you can’t out-cardio a poor diet. And cardio alone won’t build the muscle mass that helps you burn more fat at rest.

If you’re not lifting weights regularly, you’re probably missing the biggest lever.

4. You’re focused only on the scale

The scale is a liar. Especially in the early weeks when your body is shifting water, glycogen, inflammation, and lean tissue.

You might be losing fat and gaining strength - gaining lean tissue while losing fat may result in scale weight staying the same, which is a good thing.

Take progress pics. Measure your energy, sleep, mood, strength, and how your clothes feel.

5. You haven’t made the mindset shift yet

If you still think of this as a short-term fix… if you’re just waiting for the 6 weeks to end so you can “go back to normal”… it won’t last.

This has to become part of who you are.

Not something you dip in and out of - but something that becomes part of your identity.

Key Takeaways:

• Progress is earned through structure, effort, and consistency over time
• Training without intent won’t deliver results
• Small slips in food or attendance compound quickly
• Lifting weights is a game-changer for fat loss
• The scales alone are not the best way to track success
• Long-term change requires a mindset shift - this is now your lifestyle, not just a “challenge”

If you’ve been struggling and feeling like your effort isn’t paying off - we get it. And we can help.

Our 6 Week Kickstart is designed to give you the structure, coaching, and support you need to actually make progress - and keep it going.

Click here to apply for a place or learn more.

You’re not broken.
You just need the right plan.
And we’ve helped hundreds of people just like you do exactly that.

See you in the gym,

David “Still waiting on my six pack to show up” Knowles
Gym owner. Coffee drinker.
Almost 20 years coaching sport & fitness.
Proud dad to 5 amazing little humans.
Wannabe musician (still holding out for my big break).