Why You Are Not Gaining Weight

This article explains the reasons why you arent gaining weight

Have you ever asked yourself, “Why can’t I gain weight?” If so, you’re in the right place.

In today’s post, we’ll explore five solid reasons why you’re not able to gain any significant amounts of weight and muscle, no matter how hard you try.

Let’s dive in.

This article explains the reasons why you arent gaining weight

Reason #1: You’re Not Eating Enough

One of the primary reasons why you’re not gaining any weight has to do with your calorie intake. You need to be in a calorie surplus (consuming more calories than you burn each day) to gain weight, be it fat or muscle.

The fix:

Calculate your needs (TDEE) and start consuming 100 to 300 calories above that. Doing so will lead to steady weight gain.

Reason #2: You’re Doing Too Much Cardio

Another common reason many people struggle to gain weight is doing too much cardio. Women often struggle because they tend to overdo cardio, but some men also find it challenging to cut back on aerobic exercise.

The problem with cardio is that it burns too many calories, making it difficult to establish and maintain the necessary calorie surplus for weight gain.

The fix:

Focus on weight training and limit your weekly cardio exercise to no more than 60 to 90 minutes per week.

This article explains the reasons why you arent gaining weight

Reason #3: You’re Training Too Hard

Some people don’t do any cardio and still struggle to gain any healthy weight because they push themselves too hard.

Yes, I know. “Go hard or go home.” You have to push yourself and be consistent to spark muscle growth. But, you shouldn’t train to your limits all the time because doing so:

· Leads to significant calorie burn

· Impairs recovery

· Brings about a state of overtraining

The fix:

Train within your limits, ensuring that you can recover well enough between workouts. Also, avoid taking most of your training sets to failure. Instead, leave at least one or two repetitions in the tank. You can also check out my online programs for expert guidance on proper training.

Reason #4: You’re Not Eating Enough Protein

Aside from eating enough calories to gain weight, you also need plenty of protein. The nutrient is essential because it provides your body with the building blocks to repair muscle and keep it around. Not eating enough protein leads to muscle loss and prevents you from making any progress in the gym.

The fix:

Calculate your daily protein needs (aim for 0.8 to 1 gram of protein per pound of weight). For example, if you weigh 150 lbs, consume 120 to 150 grams of protein daily. Fantastic sources include meat, fish, eggs, poultry, cottage cheese, seeds, nuts, and protein powder.

Reason #5: You’re Not Sleeping Enough

This might come to you as a surprise, but not sleeping enough can also prevent you from gaining healthy weight. The human body needs adequate sleep to repair itself, flush out toxins, and build muscle. Depriving yourself is an excellent way to hinder your athletic performance, slow down your recovery, and keep yourself small and weak.

This article explains the reasons why you arent gaining weight

The fix:

Get at least seven hours of sleep per night.


Gaining weight might seem like a simple task, but pulling it off is often easier said than done. There are many factors to consider and details to keep in mind. Because of that, I recommend checking out my online programs for all of the information, support, and accountability you need to reach your goals.


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