Sometimes it is OK to take it a bit easy in the gym, if you have other this in your life going on that are stressing you, or if you already reached your goal body weight and strength level. However if you are yet to reach your goal, whether it be losing weight, building strength or training for your first marathon, you will always need to challeng yourself in order to place enough pressure on your body to force it either burn fat more effectively or build muscles to help you lift more weight or run further and faster.
Here are a few signs you are not working out hard enough.
1- You Are Not Getting Stronger.
You should start gaining strength within four to six weeks of constant training, so if you have been trying for your one-rep max squat and after six weeks you your numbers are still not changing after six weeks, you may need to reconsider the intensity of your workout.
2- You Don’t Get Sore.
Some muscle soreness 24 hours after your first workout could be a good sign that you worked out hard enough to cause enough tears in your muscles fibers which will encourage the tissues to regrow stronger when accompanied with the right nutrients, but if you notice you workout but never feel muscle soreness, you may be taking it too easy on yourself.
3- You Can Chat While Running.
Not all people want to go for killer runs, but if you are trying to boost your speed, you should be aiming to have at least a couple of high-intensity runs per week and one full day for rest and recovery.
One sign you are not putting enough effort in your runs is that you are able to make full sentences and think about different things during the hard parts of your workout, in that case you should be thinking to bump up your speed.
4- You Are Bored While Working Out.
It is normal to feel a bit bored on one or two days a week, but if the idea of your workout session is boring you to tears, you may be doing the same thig for too long and not seeing the change you are aiming for to encourage you to keep it up.
You could use this opportunity to ask yourself, what do you need next and reevaluate your goals.