My personal suspicion, not based on anything scientific, is that the strenuousness of the lifting needs to hit some non-trivial level before your brain (and body) starts to adapt.

I don't know what your routine looks like right now, but if you are looking for a place to start, I highly recommend Jeff Nippard's youtube channel. He has really good advice on routines etc.

https://www.youtube.com/watch?v=eMjyvIQbn9M&ab_channel=JeffN... https://www.youtube.com/watch?v=deDlhPmT2SY&ab_channel=JeffN...