Trying to build muscle but not seeing the results you expected? You’re not alone.
As a personal trainer in Knutsford working with clients across Cheshire, I’ve seen it time and time again: people training hard, eating well — and still struggling. More often than not, the issue isn’t effort. It’s mistakes in the approach.
Here are 5 common muscle-building mistakes that might be holding you back — and what to do instead:
1. You’re Not Eating Enough (or the Right Foods)
A lot of people think they’re eating in a calorie surplus — but they’re not. Others eat too much of the wrong thing, leading to fat gain instead of muscle.
👉 Fix it: Track your intake for a week. Use an app, aim for 1.6–2.2g of protein per kg bodyweight, and make sure you’re actually in a surplus. Quality matters as much as quantity.
2. You’re Training Too Often — Or Not Enough
More training isn’t always better. On the flip side, only lifting twice a week and expecting growth won’t cut it either.
👉 Fix it: Aim for 3–5 well-structured strength sessions per week. Focus on progressive overload, not random workouts.
3. You Skip the Basics
Chasing new exercises or Instagram trends? You might be skipping the proven stuff — squats, deadlifts, rows, and presses.
👉 Fix it: Stick with compound lifts. Master them. Build strength there first, then add isolation work for extra detail.
4. You’re Not Resting Properly
Training every day? Poor sleep? Overthinking recovery? These kill gains faster than any missed rep.
👉 Fix it: Sleep 7–9 hours, take rest days, and stay hydrated. Recovery is just as important as your workouts.
5. You Don’t Track Progress
If you’re not logging lifts or noting your improvements, you’re guessing — not growing.
👉 Fix it: Track weights, reps, sets, and how you feel. Whether online or in person, my coaching includes regular check-ins to keep things on track.
Final Word
Avoiding these common mistakes can dramatically improve your results. Whether you’re lifting in your home gym in Cheshire or training with a coach in Knutsford, the key to building muscle is consistency, structure, and smart recovery.
Want to stop guessing and start growing?
With a personalised training plan and ongoing support, I’ll help you build muscle with confidence — no matter your starting point or setup.