Answering the Common Question: When Will I Start to See Progress?

Before starting a new nutrition or training program, every client I’ve ever worked with (including myself!) has asked the same question: When will I start seeing progress? Whether the goal is to lose weight, gain strength, build muscle, or feel more confident, everyone wants to know when the fruits of their labour will start to pay off.

The short and unsatisfying answer is: It depends. It depends on the individual, how well they stick to the plan, how intense their efforts are, and how their body responds to the changes made. For some people, changes are fairly instant and the positive reinforcement keeps them going. For others, changes take a little longer and they need to dig a little deeper to stay motivated. The important thing is that you stick with it. Because changes will come! 

Assuming all conditions are perfect and you’re following your programming perfectly, here’s the type of progress you can expect over time:

Within One Month

You’ll start to notice you FEEL different! You likely won’t feel as sore after your workouts and your strength will start to rise. You’ll also feel more energized throughout the day and during your workouts. Assuming you’ve stuck with your meal plan or macros, you’ll notice your hunger is regulated, your cravings for highly processed foods have gone down, and you’ve gotten into a good groove with your meal prep.

Within Three Months

You’ll start to notice your clothes feel different. The scale has been consistently changing, but now the visual changes are becoming apparent. Comparing your starting progress photos to now, you’ll see some very obvious changes. People who haven’t seen you in a while will also notice a difference. You’ll feel more motivated - thanks to the fact that you’ve built up a solid routine with your training and nutrition.

Within Six Months

 By the six-month mark, the progress will be more obvious than ever before. You’ll notice it, your friends and family will notice it, and people who don’t see you too often will be making remarks on how much progress you’ve made. You’ll be shocked at how much further along you are in your training. Getting into the gym and sticking to your meal plan will feel like second nature. You’ll be so shocked at how much can change in six very short, and fast, months that you’ll be asking yourself, “Why didn’t I start this journey sooner?”.

Is this my way of telling you that changing your lifestyle and building better habits will be easy? Absolutely not! But time goes by fast and small daily actions add up! 

How Can I Speed Up My Progress?

While sustainable progression takes time, there are a few ways to guarantee you’ll see progress:

1. Follow the plan perfectly! Don’t look for quick hacks or shortcuts. Have trust in your personal trainer or coach and execute the plan just as it was designed for you.

2. Communicate any issues or roadblocks with your coach or trainer. They can work with you to come up with solutions and make sure that progress doesn’t stall.

3. Focus on the long-term goal. Expecting immediate results is a great way to lose motivation. Set short-term goals throughout your journey and keep the long-term vision in mind. This will keep you focused on what you really want and will help you push through times when you may be dealing with low motivation.

Ready to start seeing progress in your journey? Reach out for a free 10-minute consult call to see if 1:1 personal training or online coaching is right for you.