Workout Mistake that 80% of Gym-Goers Make.

80% of gym-goers are doing the same thing today that they did a year ago - and yet they wonder why they're not seeing results. It's time to step it up.

Here’s a common issue that I see with exercisers: When they first start out, they see and experience a lot of great results. But then, things start to tapper off. The extra weight ceases to come off, the muscles stop getting bigger or the stomach ceases to become more defined. Does this sound familiar? It’s a results plateau.

There’s a simple reason why this happens – and it’s easy to overcome.

If you look at 80% of the people at the gym, they’re doing the same routine with the same amount of resistance today that they did a month, six months or a year ago. And in another month, six months or a year, they’ll still be doing the exact same thing.

As I’ve said before, doing more of the same gets more of the same; we can’t do the same routine each week and expect new results. And while 80% of exercisers are doing more of the same, there’s likely a gap between where they’re currently at and where they’d like to be.

Our bodies only change when they’re forced to do so, and so if you’re experiencing a plateau in your results, it’s time to step things up. Instead of curling the same 25 pound dumbbell, for example, it might be time to reach for the 27.5 pound pair. Or maybe it’s time to trade in that same old cardio routine for some high-intensity interval training. Whatever it takes, force your body to make the changes that you seek through progressing your workout to the next level.

While the idea of progression is simple and intuitive, it’s a practice that most exercisers don’t consider. If you find your results slowing or ceasing, ask yourself what you can do to challenge your body accordingly.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. I think people who read your blog know this. It’s incredible the % of people that do this mistake! I’m working out hard to gain, but I began to think that maybe is true what many guys say: all depends by your body tipe and age (I’m tall and 30 yo)…

  2. That`s right. I already some what knew that, but it`s good when sometimes someone reminds it. (:

  3. Quick fix – *taper off

    (First gym experience with my boyfriend coming up in a week – I’ve always been too timid to go alone. I’ve taken to reading your blog in the interim for some pointers and encouragement.)

  4. christopher says:

    point very well taken-ive 35lbs to lose-i sweat like a pig in the gym-yeah i need to step it up-and am preparing for those PLATEAUS.Thanks to you DW-ever so much-thanx for the reminder.

  5. How do we know hen it’s time to change it up? Is there a recommended time table?

    • Nick, check out this article, it helped me alot:
      ► ► ► The 2-For-2 Rule: How To Know When You Should Increase The Weight.

    • Now lemme give my 50 cents
      as i have time to spend at gym only 3 days each week thats the way I do:
      1 – I start Tuesday following my usual work out list [4 series of 10 repetitions for each exercize]. I do that because I stopped to work out for 2 days [sunday/monday] and I don’t want to stress my body;
      2 – then in Thurday I change my routine doing 2 series with more weights and then 2 with my usual – the ones I can handle and lift w/o getting too exhausted. In exemple: 40kg+40kg then 35kg+35kg, with 10 repetitions each one
      3 – now it’s Saturday I use the highest ammount of weights with less series. In exemple: 2 series with 40kg with 08 reps.
      I do #3 because I’ll stay 2 days w/o working out. Therefore I can have a better knowledge of the ammunt of weights I can handle with and can increse when I can.
      If I am wrong, please correct me, but it seems to work 🙂

  6. How do we know hen it’s time to change it up? Is there a recommended time table?