Never Do the Same Workout

Not being able to do a pull-up doesn’t mean you shouldn’t step up to the bar. Simply hanging on for as long as possible can improve your upper-body strength, Montenegro says.

  

Concentrate on keeping your body as still as possible, and you’ll naturally recruit your abs, hips, and lower back in addition to your arms, she explains, or slowly move your legs in circles or up and down to further engage your abs. (And while you’re at it, follow this pull-up progression plan to master the classic move.) 

                    Never Do the Same Workout

 “The reason most people don't see changes isn't because they don't work hard—it's because they don't make their workouts harder,” says Adam Bornstein, founder of Born Fitness. His suggestion: Create a challenge every time you exercise. “Use a little more weight, rest five to 10 seconds less between sets, add a few more reps, or do another set. Incorporating these small variations into your routine is a recipe for change,” he says.