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Home > Nutrition > 6 Reasons You May Not Be Building Muscle Despite Working Out

6 Reasons You May Not Be Building Muscle Despite Working Out

November 1, 2022
7 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • How Is Muscle Built?
  • Top Reasons You Are Not Building Muscle Despite Working Out
  • General Guidelines for Building Muscle
  • Most-Asked Questions
  • Final Word

Resistance training to increase muscle strength is one of the best forms of exercise you can do for your body.

why you are not building muscle despite working out?

Adults, in particular, should engage in muscle-strengthening exercises that work every muscle group within the body. This type of training is also useful for the elderly as it prevents many musculoskeletal issues. (1)

Some of the benefits of resistance training include: (1)

  • Improved bone mineral density
  • Improved body composition and aesthetic
  • Improved mental health
  • Better blood sugar control
  • Reduced risk of heart diseases

How Is Muscle Built?

During resistance training, muscles undergo a process called hypertrophy, where muscle mass increases. The primary component involved in muscle building is protein, and hypertrophy occurs when the creation of muscle mass is more than muscle breakdown. (2)

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Following a diet with adequate amounts of protein is essential to ensure muscle mass is maintained at a level above its breakdown.

Top Reasons You Are Not Building Muscle Despite Working Out

The process of building muscles seems fairly simple. However, certain factors influence the rate of muscle building, and one of them may be the reason you are not building muscle as much as you should despite doing resistance training.

These factors are as follows:

1. Not eating enough protein

not eating enough protein can be a reason you are not gaining muscle

Protein is the basic building block of the body. Over time, resistance training creates a need for increased protein in the body, and if that increased need is met, you will be essentially building muscle. (3)

To support the muscle-building process with resistance training, it is recommended to eat from approximately 1.6 g/kg/day up to 2.2 g/kg/day. To build lean muscle and achieve fat loss, it is recommended to eat approximately 2.3–3.1 g/kg/day. (3)

Check the protein content of the foods you are consuming to ensure you are getting the right amount of protein to build muscle.

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2. Eating the wrong kinds of food

It has been already established how important protein is for building muscle. However, other nutrients are also important to ensure muscle building and to avoid the generation of fat cells.

Some experts suggest the use of good fats such as omega-3 fatty acids, zinc, vitamin B1, and high-fiber starchy foods to aid the creation of a muscular physique. (4)

Therefore, ensure your diet is rich in protein, fiber from vegetables, and good fats from olives, nuts, and seeds.

3. Not drinking enough water

insufficient water intake can be responsible for hampered muscle gain

Maintaining optimal hydration levels by drinking enough water is essential not only to achieve overall health but also to build and maintain good muscle levels.

A state of dehydration can cause muscle loss and cell damage. It can also weaken muscles and increase frailness and the risk of fractures. (5)

Drinking enough water can also prevent muscle cramping, allowing you to get through a good training routine effectively.

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4. Not sleeping enough

A good night’s sleep is recommended for maintaining all of the body’s physiological functions. Lack of sleep can create an environment of stress in the body, which can cause loss of muscle mass.

In a small study done on 13 healthy adults, sleep deprivation was found to reduce the synthesis of muscle by 18% and increase cortisol (the hormone that is released during stress) levels by 21%.

This study showed that even one night of poor or less sleep can create a hindrance in muscle building and change body composition. (6)

5. Doing too much cardio

doing excess cardio only burns calories but does not help build muscle

The primary way to increase muscle mass is through resistance training. Though aerobic exercises or cardio such as walking, running, jogging, and skipping can help with fat loss, they cannot improve muscle mass.

Studies comparing the two different forms of exercises have found resistance training to improve muscle mass more than aerobic training. (7) Therefore, the right balance between both exercises is required to increase muscle mass.

6. Not consistent in working out

For any exercise to work, long-term dedication is extremely important. Inconsistency or long breaks between exercise schedules can be the reason you are not building your muscle as you should be.

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Find motivators to help build a routine. Ask your friends to accompany you, participate in online challenges, or keep an accountability journal to help you exercise regularly.

General Guidelines for Building Muscle

general guidelines for gaining muscle

Here are some foods you can eat to safely and naturally build muscles.

  • Pre-workout meal: Eating a meal rich in protein and carbohydrates can improve performance during the exercise session. (8) This can include a bowl of oatmeal, fruits with nuts, or a glass of smoothie with nuts and fruits.
  • Post-workout meal: You can eat a heavier meal that is rich in protein and carbohydrates post-exercise. This improves muscle building and restores lost energy. (9) This can be foods such as salads (made with chicken or tofu), chicken/fish and rice, oatmeal with fruits, eggs, and whole-wheat bread.

Most-Asked Questions

What are the best foods I can eat to gain muscle?

best foods you can eat to promote muscle gain

Animal sources of protein such as chicken, lean meat, eggs, milk, and fish are the best sources of bioavailable protein. Vegetarian sources of good-quality protein include tofu, tempeh, soy, beans, pulses, and cheese.

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Can I take protein supplements to build muscle mass?

Protein supplements can help fulfill the protein requirements of the daily diet. However, it is recommended to meet this requirement via food. Supplements need to be taken upon consultation with a doctor.

Final Word

Exercising requires great dedication but yields fruitful results. From improving physical and mental health to helping you in achieving an aesthetic physique, exercises that build muscle are the ideal training method. However, some factors may come in the way of muscle building.

Eating less and the wrong kinds of foods, sleeping poorly, following an improper training program, and being inconsistent in exercising can all dampen progress and cause distress when the desired results are not seen.

Therefore, identifying factors that are causing roadblocks and working on them can be of great help.

References
  1. Hart PD, Buck DJ. The effect of resistance training on health-related quality of life in older adults: Systematic review and meta-analysis. Health promotion perspectives. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6377696/. Published January 23, 2019.
  2. Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing muscle hypertrophy: A systematic review of advanced resistance training techniques and methods. International journal of environmental research and public health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/. Published December 4, 2019.
  3. Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/. Published February 7, 2018.
  4. Cook TM, Russell JM, Barker ME. Dietary advice for muscularity, Leanness and weight control in men’s Health Magazine: A content analysis. BMC public health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4198727/. Published October 11, 2014. 
  5. Lorenzo I, Serra-Prat M, Yébenes JC. The role of water homeostasis in muscle function and frailty: A review. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723611/. Published August 9, 2019.
  6. Lamon S, Morabito A, Arentson-Lantz E, et al. The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. Physiological reports. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7785053/. Published January 2021. 
  7. Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Journal of applied physiology (Bethesda, Md.: 1985). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544497/. Published December 15, 2012. 
  8. DJ; RJAKAEP. What should I eat before exercise? pre-exercise nutrition and the response to endurance exercise: Current prospective and Future Directions. Nutrients. https://pubmed.ncbi.nlm.nih.gov/33198277/.
  9. Aragon AA, Schoenfeld BJ. Nutrient timing revisited: Is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/. Published January 29, 2013.
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