Years of weightlifting with little muscle development: trainer advice - INSIDER

I'm a 68-year-old woman and have been weight training for 1.5 years, but I haven't seen much muscle development.

But Harry Smith, a personal trainer and nutritionist, explained what you should optimally be doing for muscle and strength gains.

"Weight training doesn't grow muscle — hard weight training does," Smith told Insider.

"Most people severely overestimate how hard they are actually training," Smith said.

I'm guilty of not pushing myself as hard as I could in the gym, and if you're the same, having a few sessions with a personal trainer may help you recalibrate and discover what you're capable of.

If you're lifting weights three times a week, Smith recommends doing full-body sessions for the best results rather than focusing on one muscle group at a time.

Cardio isn't necessary for muscular development, Smith said, and you're doing a fair amount already.

"High volumes of cardiovascular training can definitely negate hypertrophy, as the two types of training create competing adaptations," Smith said.

"It's very possible she may be underconsuming calories and nutrients with the high levels of cardio that she is doing," Smith said.

to help with stress relief," Smith said, adding that this doesn't need to be sitting cross-legged with your eyes closed but simply doing an activity that makes you feel relaxed.