Have a hard time losing fat or building muscle? Do you work out and eat clean, but your efforts are in vain? If so, you might need to tweak your diet and training plan. Common mistakes, such as resting too long between sets, doing cardio the wrong way, and eating too little protein, can hurt your progress and lead to plateaus. Even the pros fall into these traps! Fortunately, it's never too late to make a change.

Need help? Here are three surprising reasons why your workout isn't working:

The benefits of strength training go beyond a fit body. This form of exercise can change how you look and feel. It not only shapes your muscles, but also boosts brain function and memory, improves your self-image, and gives you a new perspective on life. In the long run, you'll become stronger, healthier, and more productive.

Ready to give it a try? Here are five surprising ways strength training can change your life: