Not Seeing Muscle Gains? Trainer Says Your Workouts Are Missing a Simple Habit
Every gym-goer has a fitness goal they’re working toward. Whether you aim to build sleeve-busting biceps, boost your lower-body strength and endurance, or slim down and tone a “middle-aged spread,” having an effective—and sustainable—workout routine is the name of the game. Choosing just the right exercises, sets, and reps is part of the journey, but there may be one simple habit you’re overlooking that’s keeping you from achieving noticeable results. If your progress has plateaued, it may be time to reevaluate your fitness routine.
A TikToker known as Hybrid Calisthenics—a certified personal trainer—shares exactly what to do to start making progress again.
Your Workouts May Be Missing This Simple Habit That’s Key for Achieving Real Results
@hybridcalisthenics Fitness information can seem overwhelming sometimes However, you can usually take it a step at a time. Learn the most important thing and you'll learn to do them all together eventually. (or, you know, cannonball in and get everything if that's your style) Have a wonderful day! #hybridcalisthenics
♬ original sound - Hybrid Calisthenics
In a recent video, Hybrid Calisthenics breaks down five stages of fitness that most individuals experience—and explains exactly how to push through plateaus. The fifth stage, in particular, can make all the difference in the world when progress stalls after trying the earlier steps.
The five steps are as follows:
- Build a habit.
- Establish a solid fitness routine.
- Rev up the challenge (i.e. incorporate heavier weights or more challenging variations).
- Consume more protein and get better sleep.
- Make small tweaks to your workouts every few months.
Hybrid Calisthenics explains, “The first thing you need is to build a habit. The best fitness routines in the world still won’t work unless you do them. This could be as simple as a set of wall pushups or going for a walk. But doing three or more workouts per week will help you build that habit so it starts to feel automatic. But if you have fitness goals, eventually, you might want an actual fitness routine to help you achieve them."
His suggestion? "This could be as simple as pushups, pull-ups, and squats for a home workout—and you’ll start to build some strength, muscle, and mobility. But eventually, you may stop making progress until you find a way to make your exercises more difficult. This can be through adding weight or working on some harder variations—and this can help get you stronger and stronger, but eventually, it might stop working."
There's then another step. "You may need more protein and nutrients now, as well as better sleep to support your new growth," he said. "But you can do all this and still eventually stop making progress. So some people find that making small changes in your workouts every few months can help you continue to make progress for years to come.”
You heard that right—making small changes to your routine every so often to switch things up for your muscles can make a significant difference in overall results, and research backs this up.
The Benefits of Switching up Your Workouts
Science says that even small changes to your workouts can provide a plethora of benefits. For starters, switching up your fitness routine could help lengthen your lifespan. In fact, according to a study published on January 24, 2026, in The Lancet, performing just five minutes of moderate to vigorous exercise each day was shown to prevent up to 6% of deaths among less active adults and 10% among study participants—with the exception of those who were most active. Engaging in 10 minutes of physical activity was shown to reduce mortality by 9% and 15% for these groups of individuals.
Additional research published in the Journal of Strength & Conditioning Research indicates that varying your exercises can majorly impact strength gains and muscle growth. That said, how you structure your routine is essential. Planning your workouts in a systematic manner can boost regional muscle growth and overall results.