KB123 - 10 Warning Signs Your Routine Is Failing You (And How to Fix It)

The Knowledge Bomb Newsletter

Author

Jay Alderton
February 28, 2025

RM40: Built for Men Over 40 Who Refuse to Slow Down

Most fitness plans weren’t made for men in their 40s. They’re either too intense, too generic, or completely ignore the reality of getting older.

That’s why I built RM40, a 16-week transformation programme designed exclusively for men over 40 who want to:

✅ Rebuild strength and fitness
✅ Move better and stay pain-free
✅ Master their nutrition without extremes
✅ Maintain results for life

If you’re tired of quick fixes and ready for a smarter, sustainable approach to getting in the best shape of your life, this is it!

Health and Longevity
10 Warning Signs Your Routine Is Failing You (And How to Fix It)

If your routine is working, you should feel strong, energised, and making progress.

Not constantly exhausted, stuck in a plateau, or struggling to stay motivated.

The problem is most people don’t realise their routine is failing them until they’ve wasted months (or years) spinning their wheels.

So today, we’re cutting through the noise.

Here are 10 Warning Signs that something’s broken and, more importantly, how to fix it right now.

Let’s dive in…

#1. You’re Always Tired

You get plenty of sleep but still wake up feeling like you’ve gone 12 rounds with Mike Tyson.

You chug coffee, but the exhaustion won’t budge.

Even the idea of training feels exhausting!

🛠️ How To Fix It: Look at your sleep quality, stress levels, and nutrition. Are you actually sleeping well, or just lying in bed scrolling Instagram? Is your diet supporting recovery, or are you surviving on sugar and convenience food? Prioritise deep sleep, manage stress, and fuel your body properly.

#2. You Haven’t Progressed in Weeks (or Months)

Your weight hasn’t changed.

Your lifts aren’t going up.

Your body looks exactly the same despite showing up and grinding.

Super Frustrating!

🛠️ How To Fix It: If you're not progressing, your plan is either too easy, too random, or not supporting recovery. Track your workouts and nutrition, adjust the intensity, increase protein, and make sure you’re actually challenging yourself. Doing the same thing over and over and expecting progress? That’s insanity.

#3 - You’re Always Sore or In Pain

If getting out of bed feels like an Olympic event and every workout leaves you wrecked for days, that’s a sign your body isn’t recovering properly.

Muscle soreness should last a day or two, not become a permanent state.

🛠️ How To Fix It: Incorporate mobility work, stretching, and active recovery days. If you train hard, you need to recover hard too. Get enough protein, hydrate properly, and don’t skip warm-ups just because you’re in a rush.

#4 - Your Energy Crashes Every Afternoon

That 2pm slump hits hard, and suddenly you could fall asleep standing up.

Your brain is foggy, your productivity tanks, and caffeine becomes your only coping mechanism.

🛠️ How To Fix It: Stop relying on sugar and quick-fix energy boosts that send your blood sugar on a rollercoaster. Prioritise balanced meals with protein, fibre, and healthy fats, and make sure you’re drinking actual water, not just coffee and energy drinks.

#5 - You Hate Every Second of Your Workouts

If every training session feels like a chore, and you dread even putting on your gym gear, that’s a problem.

Exercise should challenge you, not make you miserable.

🛠️ How To Fix It: Shake things up. Try a new programme, lift heavier, train with a friend, or pick up a new challenge. If you’re doing the same boring workout every week, no wonder you’re uninspired. Find something that actually excites you to show up.

#6 - Your Sleep Sucks

You either struggle to fall asleep, wake up multiple times a night, or feel like you haven’t slept at all even after 8 hours.

Poor sleep means poor recovery, poor energy, and poor performance.

🛠️ How To Fix It: Create a bedtime routine. Cut screens at least an hour before bed, keep your room cool and dark, and avoid late-night heavy meals. If stress keeps you awake, try journalling, deep breathing, or reading before bed.

#7 - You’re Always Craving Junk Food

If you constantly crave sugar, crisps, or anything highly processed, it’s a sign your body isn’t getting the nutrients it actually needs.

Constant snacking and junk food habits lead to energy crashes, inflammation, and stalled progress.

🛠️ How To Fix It: Make sure your meals are balanced with plenty of protein, fibre, and healthy fats to keep hunger in check. Also, drink water. Dehydration often masquerades as cravings.

#8 - Your Results Are Random (At Best)

Some weeks, you drop weight or build strength.

Other weeks, nothing happens.

Your progress is all over the place, and you’re not sure what’s actually working.

🛠️ How To Fix It: Track what you’re doing. If you’re just guessing, don’t be surprised when your results are unpredictable. Monitor your workouts, diet, and sleep, then make adjustments based on the data. Don’t just “hope” for progress. Plan for it.

#9 - You’re Moody as F**k!

You’re irritable, quick to snap, or generally feel “off” emotionally, even though nothing obvious is wrong.

If your energy, sleep, and diet are a mess, your mood will be too.

🛠️ How To Fix It: Prioritise stress management. Daily movement, walks outside, deep breathing, and mindfulness practices can completely shift your mental state. Also, eat whole foods. Processed junk wreaks havoc on your mood and energy levels.

#10 - Your Body Doesn’t Look or Feel the Way You Expected.

Your muscles look softer, belly fat is creeping up, and even your skin seems dull.

You feel like you’re doing everything right, yet the mirror says otherwise.

🛠️ How To Fix It: Strength train consistently, eat nutrient-dense foods, and stay hydrated. If you’re only doing cardio, you’re missing a massive piece of the puzzle. Prioritise protein, cut back on ultra-processed foods, and lift weights at least 3x per week.

TL/DR

  • If you’re always tired, stuck, in pain, or seeing no progress, your routine is failing you.

  • Lack of results isn’t bad luck, it’s bad strategy. Track what’s working and what’s not.

  • Fix it by adjusting your sleep, training, nutrition, and recovery. Small tweaks = Big changes.

  • If your workouts feel pointless or miserable, it’s time for a refresh. Find something that excites you.

  • Stop relying on motivation. Build habits that keep you progressing even on low-energy days.

  • Don’t just push harder; push smarter. More effort without a plan = more frustration.

Your body isn’t broken; your plan just needs tweaking.

Instead of pushing harder, push smarter.

Adjust, track, and refine your approach;

You’ll be back on track before you know it!

I hope you enjoyed this week’s Knowledge Bomb.

See you next week for another instalment.

Jay Alderton

Reply

or to participate.