Not seeing any progress at the gym is incredibly frustrating. It feels like you’re working so hard day after day, and yet you have nothing to show for it. There are many reasons why your workout may not be effective, and you do not see any progress. Here are three of the most common reasons and how you can fix them.

You do the same thing every day

If every time you go to the gym you do the same routine, your muscles will get used to it quickly. Whether it’s cardio or weights, or a combination of the two, your body will adapt to the exercise and grow stronger to allow you to be able to do it. However, it will become so adapted to the routine that it no longer is challenging and your body will stop changing. To fix this, gradually increase how much stress you’re putting on your body while working out. Once your workout feels like it’s gotten easier, increase the weight you’re using or do more repetitions. If you’re a runner, try running a longer distance or sprint for a more extended period.

You do whatever workout you feel like at a given time

While doing the same thing every day isn’t great, neither is doing the complete opposite. If every time you go to the gym you do a different routine, you’re never letting your body get good enough at it to progress to a higher level of ability. While having some variety in your workout is a good thing, too much is a problem. To fix this, pick one activity that you enjoy and keep with it for a few months so you can really see progress in that area. Whether it’s swimming, kickboxing or yoga, see what happens when you focus on that exercise. Of course, you should still add in a few other types of workouts here and there, but pick something to be your primary focus.

You’re too stressed out

Exercise works by putting stress on your body, which leads your muscles to break down and then repair themselves and grow larger. You want to put some stress on your body, but not too much that you seriously injure yourself. When you have a lot of outside stressors in your life, such as financial troubles, work drama or not getting enough sleep, your body responds by triggering a stress response, which causes your inflammation and cortisol levels to rise. If all of these stressors get to be too much, your body will break down instead of getting stronger. To fix this, reduce the amount of stress in your life. Identify what is causing you the most stress and work on finding a solution to it. If it’s financial, look through your expenses and work on balancing your budget. If you need to stop working out temporarily, that’s okay. Fix the other stressors in your life and return to exercise when things are calmer.