People start a new exercise program for many reasons; to lose weight, to get fit, to look buff, to run a marathon, etc. But what if you’re not getting the results you want? What if you’ve been at it for awhile, saw some success and now nothing is happening? What’s the problem? Well, it could be several things. Let’s take a look at a few and see if any of them fit you and what you can do to kick it in gear again.

Be honest with yourself. Are you really putting in the time and working out to the best of your ability? Sometimes we think just doing a twenty minute workout is enough. For beginners, that is plenty. Once you get to a certain fitness level though, you have to up the intensity or work out longer. Are you strength training? If adding more time to your aerobics sessions doesn’t appeal to you, try adding a weight lifting program.

If you already lift weights, are you doing it enough? Are you doing enough reps or using enough weight to make a difference?

Hire a trainer. A personal trainer will push you the way you should be pushed. If you’re not pushing yourself it may be time to call in a professional to get you revved up and ready to tackle a harder routine. They will also design a program of some good exercises you should be doing and make sure you’re doing them right.

Get a fitness and accountability partner. Having a partner and doing daily check ins is a great way to make sure you get the most of your workout. Who wants to face their accountability partner and tell them they slacked on doing the work? That’s no fun and it can be very embarrassing. A partner can also work out with you, help you push yourself, motivate you and scold you if you don’t reach your goal for the day.

Change your routine. It is so important to change your routine up every few months. Your muscles develop something called muscle memory. This means they get used to what you’re doing day in and day out. Guitar players who’ve been playing for years will tell you that developing muscle memory is important when playing music. However, it’s not good when it comes to your fitness routine.

Challenge your muscles by doing something different. This will confuse them and cause them to have to start working again to keep up with the changes. Anytime an exercise gets easy for you, it’s time to switch it up. This is one reason that professional weight lifters are always adding more weights, lowering their reps, speeding up or slowing down their reps. Muscles get stuck doing the same old thing.

If you’ve been working out for awhile and not seeing the results you were, it may be time to step back and take a look at what you’re doing. More than likely it’s time to change things up a bit or add some intensity to your routine. Give the tips above a try and see if you don’t start seeing results again within a few weeks. Remember to change up your routine every few months to keep challenging your muscles.