1. You’re Not Eating Enough (Especially Protein)

If your goal is muscle growth, you can’t stay in a constant calorie deficit. You need fuel to build lean mass—especially in the form of protein.

Too little food = too little progress.
Too little protein = no building blocks for muscle repair.

Fix it:
Aim to consume 0.8–1 gram of protein per pound of body weight daily. If you weigh 160 lbs, that’s 130–160g of protein per day. Spread it throughout the day with high-protein meals and snacks like Greek yogurt, protein shakes with milk, chicken, beef, tuna, or tofu.

2. You’re Lifting Too Light

If you’re still doing the same 10-lb bicep curls you started with months ago, your body has no reason to change.

Muscle grows in response to challenge.
This means you have to lift enough weight to stress the muscle—but not so much that your form breaks down.

Fix it:
Use a weight that makes the last 2–3 reps of each set feel challenging. Focus on 8–12 reps per set for most exercises. If you can do 15 reps easily, it’s time to go heavier.

3. You Don’t Have a Structured Program

Random workouts may keep things fun, but they don’t build consistent progress. Your body needs progressive overload—which means gradually increasing the weight, volume, or intensity over time.

Doing full-body HIIT workouts every day with no rhyme or reason? That’s not the same as training with purpose.

Fix it:
Follow a strength training program that includes major compound movements (like squats, deadlifts, rows, and presses) and has a clear plan to increase resistance over time. If you're not sure where to start, working with a certified trainer can save you months of frustration.

4. You’re Doing Too Much Cardio

Cardio is great for your heart and mental health—but too much of it can sabotage muscle gains.

When your body is constantly burning energy from long cardio sessions, it doesn’t have enough left to recover and grow from strength workouts. This is especially true if you’re not eating enough to support all that output.

Fix it:
Keep cardio sessions moderate. Think 20–30 minutes, 2–3 times per week—preferably low-impact options like walking or incline treadmill. Your main focus should be strength training if you want to build muscle.

5. You’re Not Recovering Properly

Muscles don’t grow during the workout—they grow while you recover. If you’re under-sleeping, under-eating, or overtraining, your body can’t repair the microtears that lead to stronger muscles.

Fix it:

• Get 7–9 hours of sleep each night

• Take at least 1–2 full rest days per week

• Stay hydrated and manage stress

• Use active recovery (light walking, mobility work, stretching)

The Bottom Line

Building muscle is one of the most empowering things you can do for your body. It takes time, consistency, and a smart approach—but it’s absolutely within your reach.

If you're tired of spinning your wheels and ready for a program built specifically for your body, your lifestyle, and your goals—I'm here to help.

References

Beermann, C. (2021). Protein intake and exercise for optimal muscle function with aging: Recommendations from the PROT-AGE Study Group. Nutrients, 13(3), 745. https://doi.org/10.3390/nu13030745

Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11), 1689–1697. https://doi.org/10.1007/s40279-016-0543-8

Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006