You workout. You have your whole week planned. Pilates Monday. Cardio Tuesday. Pilates again Wednesday. One strength session Thursday. A run Friday.
And you’re still not seeing results.
Yeah. I hear that. A lot.
I hate to break it to you — but that mix of classes is not what’s going to give you the defined, strong and toned body you want.
Here’s what’s actually happening. By doing all of that you are moving — and don’t get me wrong, that in itself is amazing. Movement releases endorphins, improves your mental health, gets you out of the house, keeps you social. All of that matters.
But if your goal is to build a defined body and get strong — moving isn’t enough.
Here’s what the science says.
Building muscle requires something called progressive overload. Consistently increasing the demand placed on your muscles over time. When you jump between Pilates, cardio, runs and the occasional weights class, your body never gets the repeated, progressive stimulus it needs to actually build muscle. Research shows that untrained individuals need a minimum of 2 to 3 strength sessions per week targeting the same muscle groups with increasing load to see meaningful muscle growth. Random variety prevents that adaptation from ever happening.
Without progressive overload your body has no reason to change.
What you actually need to do:
You don’t have to stop everything. But you do need to add structured strength training with progressive overload at least 3 times per week. That is what builds your dream body.
If you still want to run or do Pilates on another day, go for it. But the strength training has to be the foundation. Without building muscle first you will never get the body you want.
You’re in luck.
In September I’m launching a program that is beginner to intermediate friendly showing you exactly how to do this step by step.
- 4 sessions per week
- 55 minutes each
- Dumbbells only
- Just a mat and a space
If you want more personalised support, book a free consultation call at rebornwcharlotte.com and let’s talk about how we can work together 1:1.