When will I be fit?
Updated August 2026
So, you've committed to getting fit. You've got your new runners and fancy training outfit sorted, you've stuck to it for two months, put in some solid workouts, and even dragged yourself out of bed early on weekends. Yet here you are, staring at the mirror wondering why the results aren't showing yet.
If this sounds like you, don't worry, you're not alone. Many people feel exactly this way a couple of months into their fitness journey. The truth is, lasting results don't come quickly or in a straight line, and there are several factors at play that might be holding you back.
Let's break down what's really going on, including consistency, nutrition, hormones and age, and how to fine-tune your approach to get the results you're working so hard for.
Consistency Is Always The Key
Consistency is the foundation of any successful fitness program. It's a cliche, but there's a reason for it. Just because you've been training for two months doesn't mean your body has fully adapted. Two months might sound like a long time, but when it comes to reshaping your body, it's just the beginning.
To see real, lasting results, you need to consistently challenge your body over a sustained period. Fitness is about building a lifestyle, not a short-term fix. That doesn't mean training every single day, but aiming for consistency over intensity matters:
Set a workout schedule and stick to it. Aim for 3 to 5 days a week depending on your lifestyle and goals. It doesn't always have to be the gym: walking, swimming and cycling all count.
Celebrate small wins, like lifting heavier or running a bit further, instead of waiting for major milestones.
Accept it's a gradual process. Your body needs several months to show visible change, and everyone progresses at a different rate.
Diet And Nutrition: You Can't Out-Train A Bad Diet
No matter how hard you train, what you eat plays a massive role in your results. Think of your body as a machine: workouts are when the machine runs, and nutrition is the fuel that keeps it running smoothly.
Focus on whole foods. Stick to nutrient-dense options like lean proteins, whole grains, fruits, vegetables and healthy fats. Processed foods often carry added sugars and unhealthy fats that work against your goals.
Balance your macros. Protein supports muscle repair, carbs provide energy, and fats support hormone function. The right balance depends on your goals, but a balanced diet supports sustainable progress.
Hydration is crucial. Water helps transport nutrients, regulates temperature and keeps joints lubricated. Train under-hydrated and you'll notice the difference, it's like running a car with no oil.
Avoid drastic calorie cuts. Slashing calories for faster weight loss can backfire, slowing your metabolism, draining your energy, and eventually leading to burnout. Focus on wholefood choices instead, and you'll feel fuller and reduce cravings naturally.
If you’re not sure what changes to make, consider tracking your food intake for a few days. This can help you spot any gaps in your nutrition and adjust. Apps like MyFitnessPal or an old fashioned piece of paper and a pen are great for this purpose.
Understanding The Non-Linear Nature Of Progress
One of the biggest mistakes we all make is expecting results in a straight line. Progress is rarely linear. You might have a few great weeks feeling leaner and stronger, then the scale won't budge for a month, or your muscles look the same as before.
This plateau effect is completely normal. Your body adapts to your workouts as fitness improves, and sometimes you need to increase weight or intensity to keep changing.
Your body needs time to adjust. Every workout creates micro-tears in your muscles, which need time to repair and grow stronger. That cycle doesn't happen overnight.
Weight fluctuations are normal. Hydration, sodium intake and hormones all affect the number on the scale daily. Focus on how you feel, how your clothes fit, and changes in strength instead.
Progress comes in waves. Sometimes you'll see rapid improvement, sometimes nothing, and sometimes it'll feel like you're going backwards. That's part of the process. Stick with it, even when it feels like you're treading water.
Variety Is The Spice Of Life
Getting into a groove with your training feels satisfying, but are you actually still challenging yourself? Repeating the same routine without variation in intensity or weight can lead to a plateau. The good news is this doesn't mean more time at the gym, just making the most of the time you're already putting in:
Increase the intensity. Add weight, increase reps, and keep refining your form.
Change up your exercises. Try different movements that work the same muscle groups to keep your body engaged.
Mix your workout styles. Cardio, strength training, and flexibility or mobility work all play a role in a balanced program that reduces injury risk.
Hormones Holding You Up?
Hormones play a huge role in how your body responds to exercise, affecting muscle growth, fat storage and energy levels.
Cortisol, often called the stress hormone, can rise with intense workouts, stress or poor sleep. Chronically high cortisol may contribute to muscle breakdown and fat storage, particularly around the abdomen. Managing stress and prioritising recovery helps keep it in check.
Insulin regulates blood sugar and influences fat storage. Diets high in processed sugar and refined carbs can contribute to insulin resistance, which can hinder fat loss. A balanced diet with lean protein, healthy fats and fibre-rich carbs supports better insulin sensitivity.
Growth hormone and testosterone both play key roles in muscle growth and fat loss. Testosterone naturally declines with age, especially in men, which can affect muscle development. Strength training and a diet rich in healthy fats and protein help support hormone levels naturally.
If you suspect hormones may be affecting your progress, it's worth speaking with a healthcare professional. Blood work can reveal whether an imbalance is part of the picture.
Mind And Body
The mental side of fitness is often overlooked. Fitness isn't just about changing your body, it's about building a resilient mindset too.
Enjoy the process, not just the outcome. Fitness isn't a finish line, it's something you keep working at. Enjoying the act of training makes you far more likely to stick with it long term.
Celebrate non-physical wins. Improved energy, reduced stress, better sleep and increased confidence are huge benefits, even when they don't show up on the scale.
Practice patience. Every workout brings you a step closer to your goal, even when the results aren't immediately visible.
When To Seek Professional Guidance
If you've tried everything and still aren't seeing results, it might be time to consult a fitness or nutrition professional. A little guidance can make all the difference.
Custom plans. A trainer can design a program matched to your needs and fitness level, and push you further than you'd go on your own.
Form and technique. Poor form can lead to injury and blunt your results. A professional can correct your technique and maximise what you get out of each session.
Nutrition guidance. A registered dietitian can help build a food plan that actually aligns with your goals.
Time Rolls On
Age is another factor that shapes how your body responds to exercise. It's a common belief that metabolism steadily slows down as we get older, but the research tells a different story. A large 2021 study published in the journal Science, tracking over 6,400 people, found that metabolic rate actually stays remarkably stable from age 20 to 60, and only begins a real decline after 60, at around 0.7% a year. In other words, if you're in your 30s, 40s or 50s, your metabolism probably isn't the culprit.
What does change with age is muscle mass, and that matters because muscle is more metabolically active than fat. Losing muscle, combined with becoming less active, is what typically drives the changes people notice in their 40s and 50s, not a slowing metabolism itself. The good news is this is very much within your control:
Reduced muscle mass and bone density. Muscle mass typically declines with age, making it harder to build muscle and stay lean. Weight training and weight-bearing exercise are essential for counteracting this.
Longer recovery time. Recovery can take a little longer as you get older. You may need more rest days, or a bit more focus on stretching and mobility to avoid injury and burnout.
Hormonal changes. Hormones like testosterone, oestrogen and growth hormone naturally decline with age, affecting muscle growth and fat loss. Strength training and balanced nutrition help support your body through these changes.
Understanding how age actually affects your fitness journey helps you set realistic expectations. It's not about working harder, it's about working smarter: building and protecting your muscle, staying active, and prioritising recovery.
Trust The Process
Starting or returning to fitness training is an accomplishment in itself, and the fact that you're two months (or more) in already says a lot about your dedication. Progress may be slower than you'd hoped, but it's a process that takes patience, persistence and a bit of self-compassion. There are so many factors influencing when and how you'll see change, so stick with it, stay consistent, and keep adjusting as needed.
Fitness is about building a better, healthier version of yourself. Celebrate each step, enjoy the process, and know the results will come with time, effort and a positive attitude.
Want some extra support and accountability along the way? Check out my Eat Move Live program for a structured approach to nutrition and movement, or come try a Group Session and train with people who'll help keep you consistent.
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Most people start noticing changes in energy and strength within a few weeks, but visible physical changes typically take three to four months of consistent training and nutrition. Everyone progresses at a different rate.
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Not as much as most people think. Research shows metabolic rate stays fairly stable from age 20 to 60, with real decline only starting after 60. Weight changes in your 30s, 40s and 50s are usually driven more by muscle loss and activity levels than metabolism itself.
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Plateaus are a completely normal part of the process. Your body adapts to your current routine over time, so increasing intensity, changing your exercises, or reviewing your nutrition can help kickstart progress again.
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If you've been consistent for a few months and still aren't progressing, a personal trainer or dietitian can help identify what's holding you back, whether that's programming, nutrition or an underlying factor like hormones.