How to keep progressing at home or the gym
By Meg Stickl
Last fall, my client Joe came to me feeling stuck. “Meg, I’ve been exercising, but I’m not seeing the same results anymore,” he said.
Joe had been committed to his workouts—walking daily and lifting light weights at home—but after a few months, the improvements he once saw in his strength and stamina seemed to stall. The good news? A few small changes helped him break through his plateau and today, he’s lifting heavier weights, walking longer distances and feeling more energized than ever.
Progress Comes from Challenge
When you first start exercising, it’s normal to see quick improvements. But over time, your body adapts to the movements and routines you repeat. If you want to continue building strength, balance, and endurance, you need to gently challenge yourself.
The key isn’t working out harder; it’s working out smarter.
At Home: How to Keep Seeing Results
You don’t need fancy equipment to keep progressing. Here are some simple ways to step up your at-home routine:
- Increase repetitions or sets. If you normally do 10 squats, aim for 12 or 15
- Add light weights or resistance bands. These small tools add just enough extra challenge.
- Slow down movements. Slowing an exercise (like a squat or lunge) increases muscle engagement and control.
- Try new exercises. Mix it up with balance work, stretching or bodyweight strength routines.
At the Gym: How to Shake Things Up
If you prefer working out at a gym, there are many ways to keep your body guessing and improving:
- Use different machines. If you usually use the bike, try the rowing machine or elliptical for variety.
- Change your order. Start your workout with strength training one day and cardio the next.
- Join a new class. A gentle yoga, strength class or AIM Fitness Zoom class can introduce you to new movements and challenge different muscle groups.
Why It’s Never Too Late to Improve
Sometimes people wonder if they’re “too old” to keep making progress, but the research says otherwise.
A study published in the journal Age and Ageing found that older adults, even those in their 70s and 80s, can continue to build muscle strength and improve balance with regular exercise. The researchers emphasized that physical training, especially strength training, remains highly effective well into older adulthood, helping participants improve mobility, reduce fall risk and enhance overall quality of life. In fact, the study concluded that “age itself is not a barrier to successful exercise training.” Your body remains incredibly adaptable — at any age.
Track Small Wins
Remember, progress isn’t just about how much you lift or how far you walk. It’s about the little victories:
- Feeling steadier when getting out of a chair.
- Climbing stairs without feeling breathless.
- Carrying groceries without needing to stop.
Tracking these small improvements keeps you motivated and reminds you how far you’ve come.
Keep It Fresh and Fun
One of the best ways to stay motivated is to keep things interesting:
- Rotate your favorite exercises.
- Try a fun fitness challenge (like the AIM Fitness 5-Day Fitness Challenge on our YouTube channel).
- Set small monthly goals to keep your energy up.
Curiosity keeps exercise exciting and variety keeps your body adapting and improving.
The Takeaway
Whether you’re exercising at home with a set of resistance bands or hitting the gym a few times a week, the key to lasting results is simple:
Stay consistent, challenge yourself gently, and celebrate every step forward. You have incredible potential to keep growing stronger, steadier and more confident — no matter your starting point. You’ve got this!
