10 Signs You Need A Workout Makeover

Why you’re not seeing results—and how to get back on track

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Unlike fashion faux pas, sex slumps, and getting something stuck in your teeth, when it comes to working out, no one is going to step in and tell you when it's time to step up. That means it's up to you to know when it's time for a change. The signs may not always be obvious, though. Miss them and you risk giving up on your workout altogether out of frustration, injury or simply boredom

You're always sore

Your muscles need recovery time or soreness sets in with back-to-back workouts. (Relax your mind and raze calories with this two-week plan: Slim, Calm, Sexy Yoga) Professional athletes use a strategy called periodization, a systematic approach to training that prevents muscle soreness from overtraining, says Tom Holland, MS, CSCS, exercise physiologist and author of The 12-Week Triathlete (Fair Winds Press, 2011). (4 Natural Ways to Ease Sore Muscles) "If you're constantly sore you're probably not taking enough rest days and not periodizing your workouts."

You're sooo bored

More than half of new exercisers quit within three to six months after starting a workout program, according to the American College of Sports Medicine (ACSM). "It's often simply burnout and for many different reasons," says Kay Porter, PhD, sports psychologist and author of The Mental Athlete (Human Kinetics, 2003). "Maybe you're doing the same thing over and over or it's no longer challenging."
Makeover approach: Switch it up by working out at different times of the day, suggests Dr. Porter. Or exercise with different people. If you're a runner, try a different route, or consider setting goals for yourself such as running a 10K. If you work out in a gym try a different fitness class or challenge yourself by using machines one time and only your body weight another, for example.

You're not seeing results

Hitting a wall with your results may happen because you've maxed out your genetic potential, says Fabio Comana, MA, MS, CSCS, director of continuing education for the National Academy of Sports Medicine. "When you first start training you're so far from your 'cap' (potential) that your body improves by leaps and bounds." However, as you move closer towards your cap you don't experience these same adaptations as you did in the beginning.
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Makeover approach: Consider the possible causes, says Comana. "Are additional stressors impacting your ability to recover, for example?" Try taking a few days off and see if you notice improvements. Consider working with a trainer to help you push through your weak spots, suggests Comana. And, make sure you're not eating back all of the calories you burned.

You're gaining weight

You're working out really hard and then suddenly find that your favorite jeans are feeling tighter than they should be. Sure, you can blame the dryer, again. But really, how is this happening when you're burning so many calories? "Women often don't realize that weight lifting can increase appetite," says Amy Goodson, RD, board certified specialist in sport dietetics and the Dallas Cowboys Sports Dietitian. "If you eat more you'll gain weight. You shouldn't ignore hunger cues, but some nutritional tricks can help you feel satisfied without additional calories."

You're skipping workouts

Maybe it's raining out, the gym's too crowded, or a big work deadline is looming, but you're finding new reasons to skip your workout like never before. Why are you looking for excuses? "Look at what's making you dislike your workout," says Porter. "Are people judgmental at your gym? Is your workout location inconvenient?" (Are you telling yourself these 6 flimsy exercise excuses?)
Makeover approach: To avoid the usual excuses, make the focus of your training about something other than weight loss and fitness, says Holland. "Find a new goal and create a new reason to exercise. Consider earning money for a charity bike ride, for example, which is emotionally rewarding." Or check out CharityMiles, a free app for Android or iPhones that tracks your mileage and donates money to your favorite charity.

You're too comfortable

Working out on autopilot makes exercise a no-brainer, but you're only cheating yourself if you no longer break a sweat. "It's not enough to just show up for your workout," says Holland. "You're wasting your time if you want results and you're not going outside your comfort zone. You also cheat yourself out of the endorphin (feel-good brain chemicals) release that comes with vigorous exercise."

You have an injury that won't heal

You ice it and rest it and your arm still hurts when you exercise. "Chronic injuries are often from overuse or repetitive strain," says John Higgins, MD, director of exercise physiology at the Memorial Hermann-Texas Medical Center. "Tennis elbow is a frequent chronic injury that can result from tennis or even repetitive activities such as typing, painting or using a screwdriver."

You're irritable

Snapping at your spouse and tossing and turning at night could be signs of overtraining, says Carol E. Torgan, PhD, exercise physiologist and fellow of the American College of Sports Medicine. "It's most likely if you also have an elevated resting heart rate and notice a drop off in improvements with training." Too much intensity, workout frequency or a combination of the two without sufficient rest can trigger these symptoms.

Your goals have changed

The reason you began working out may change over time and as you age. (Upgrade Your Fitness Bucket List) Maybe you initially wanted to lose weight and now you're concerned about bone strength. Or you’ve been diagnosed with a health issue. "Any health-related new diagnosis, such as diabetes, hypertension, osteoporosis, etc., is good reason to readjust your goals," says Pire. "Or your fitness-related goal may now be a performance-related goal, such as planning to run your first 5K."

Your joints hurt

Jumping into your routine without warming up and stretching first makes it likely you're going to hurt yourself, says Nathan Wei, MD, director of the Arthritis Treatment Center in Frederick, MD. "Even if you're accustomed to working out but you change your routine, it can cause joint pain if you're not warmed up."

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