3 Subtle Red Flags Your Strength Training Workout Isn’t Effective

If you're not incorporating strength training into your workout regimen, then you're sorely missing out on the amazing fitness and health benefits. Strength training is key in maintaining and improving muscle mass, no matter your age. This form of exercise can also help you drop weight, strengthen your bones, sharpen your cognitive abilities, and improve your overall quality of daily life. But as with all exercise, you want to make sure you're going through the movements properly and making the most of every single workout. That's why we've rounded up some red flags your strength training workout isn't as effective as it could or should be. Once these flags are on your radar, you can make the necessary changes ASAP.

We spoke with Matt Laurie, M.S, B.S, ACSM-Cpt, Precision Nutrition Lvl. 1 about the subtle red flags your strength training workout isn't as effective as you thought. Laurie is a personal trainer on Fyt, the nation's largest personal training service that makes fitness under the expert guidance of an in-person (or virtual), certified fitness professional convenient and accessible for anyone. His tips are ones you'll want to be aware of.

Read on to learn about the signs your strength training workout isn't effective, and next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

You are feeling chronically fatigued

woman sweating and tired after exercising a workout — Shutterstock

Laurie tells us that many people make a common error when starting up strength training. That mistake is taking on too much too quickly and making working out a priority rather than establishing much-needed recovery time. Without a solid recovery plan, it's quite difficult to build muscle or get a lean body.

"A good strength training routine causes tissue breakdown (referred to as micro-traumas—that's the soreness you feel), and recovery takes those same tissues and repairs/rebuilds them stronger than before," Laurie says. "A sound recovery strategy includes (but is not limited to) adequate post-workout protein intake, stretching and soft tissue work (foam rolling, massage), and most importantly, a good night's sleep—[7 to 9] hours a night)."

Your weights and routine have not changed

woman strength training with weights and lunges — Shutterstock

The human body is able to adapt to stimuli it faces on a regular basis. Laurie continues, "So if you're an individual who goes into the gym and does the same strength routine (same weight, sets, reps, etc.), you are not giving the body the stimulus it needs to grow and change," adding, "By tweaking your routine (changing the sets or reps, performing movements in a different order, or making the weights that you use heavier), you will continue to progress along your continuum of change."

There are no noticeable changes in your physical appearance

close-up man's arms grabbing dumbbells in gym mirror — Shutterstock

When it comes to looking in the mirror, Laurie says it can either be "your best friend or your worst enemy." Whatever it may be, it can reveal a lot about how effective your workout routine is.

"A sound strength training routine (depending on your goals and routine) should cause some change in personal appearance when you look in the mirror," Laurie says. "Whether that be putting on some muscle mass ahead of a competition or life event, or leaning out in preparation for summer, the reflection looking back at you can tell you a lot about the effectiveness of your strength routine."