Sounds small but I've started and quit like four times over the last two years. Usually I'd go twice, find a reason to skip, then never come back. Last week I just went, did a short thing each time and left. Nothing impressive, 30 mins on machines and some walking. Mostly posting this so I've got something to look at when I want to skip this week.

I started lifting in June, three days a week, full body each session. I'm fine after upper body stuff but squats leave me limping down stairs for two days and I've skipped my Friday session twice this month because of it. I've read that soreness fades as you adapt and I'm not expecting to feel nothing, I just want to stop losing a session to it every other week.

How many weeks in did leg day stop costing you the next two days?

Title says it all really, I do a full workout in the morning before work and depending on how busy I am I do extra sets while I’m at work. Am I doing too much here? I got a bit obsessive and I just started wondering if I’m hurting more than helping. I do different exercises but same muscle group.

I’ve recently started taking fitness seriously and I feel like there’s SO much information out there that I have no idea what actually matters 😭

So I'm extremely new to the gym and started going about a month ago. I'm still very nervous when I go but slowly getting the hang of it, but frequently need to glance at my phone to see what machine i should use and the weight that I currently do.

The gym I go to is more upscale, and because of that 70% of the people are wealthy elders. Today between a set i'm logging my exercise until the guy next to me taps me on my shoulder. I take off my headphones and all he says is "are you just gonna sit there on your phone all day?" I don't hear him and ask him to repeat himself, he says it again with a PISSED looking face. The rest was maybe three minutes max, I was about to do my next set. I'm extremely caught off guard and just say "no..?"

After this he walks away... doesn't ask to use the machine i'm on.

So a few things. Is it that rude to use your phone between sets since it wastes time, or was that guy truly just being rude? I was under the impression being on my phone between sets wasn't a big deal. I just feel like someone much older in a place they're familiar with saying that is such an entitled thing to do. I truly want to get stronger and continue going to the gym but am genuinely unsure of how to defend myself in these kind of situations.

Sorry if anything typed is unclear, I'm a little shooken up as I havent been approached like that in public before.

I hate leg day, so I wanna make this as simple and fast as possible. What are the bare essential exercises I need to do to hit everything. I don't want to become a crazy body builder, just don't want chicken legs. So I don't expect to go nauseating heavy.

Here is my leg day right now. What things can I remove or sets/reps I can adjust. Thanks.

Romanian Deadlift 3x5

Barbell Squat 5x5

Leg Press 3x8

Lying Leg Curl 3x8

Leg Extension 3x8

Seated Calf Raise 3x8

(27f) I'm 155cm and weigh 88kg. Since I was 14 years old my weight has been stuck to 80 and in past 3 years I gained 10 more highest I hit was 93kg. I've been heavy all my life even in kindergarten. Recently I had surgery for ectopic pregnancy and just couldn't take it anymore. I've been actively trying to lose weight for 2 years now but every time I hit 85 my weight is stuck. I've stopped sugar completely for over a year now, I hardly eat outside only once every 2 weeks but in moderation. I'm currently on thyroid medication.

I been doing 1.5 hours cardio every single day with strength training. I can't run because my ankles start hurting so I do incline walk and resistance cycling. I can do a 30kg leg press but my arms have no strength, I can't even hold myself for more than 5 seconds.

2 months ago I tried 15k steps every single day with 3 meals a day roughly 1800 calories but instead of losing weight I gained, I started at 85 and ended up at 88. So now I don't understand what exactly am I doing wrong! I feel extremely frustrated and demotivated.

If anyone went thru something similar or have any tips please let me know. I ll genuinely appreciate your help a lot.

Im obese. I have been obese my whole life even with losing 60lbs twice. I gain it back gradually every time. The thing that holds me back from consistency is the pain and soreness I ‘achieve’ after a work out. Doesn’t matter if it is a simple walk, something always hurts the next day. Even if I’m consistent for months. It sucks. Now I have a baby and even lifting her all day, I’m so sore that I can’t get comfortable in bed. Am I missing something?

I have recently started doing a 10 minute weight routine from YouTube that is about 10 exercises, 45 seconds lifting, 15 seconds rest. Video says to use 8lb weight, but im at just 5lb for now.

Im trying to build routines, and it is a lot easier for me that if I do things every day.

Is it OK to work arms 5 to 6 times a week? I see people do push-ups and pullups every day.... I dont want to switch out with legs because I'm doing 6 days of cardio and the legs are a bit sore 🙃.

Since I'm doing such a low weight workout, do you think it would be OK to do it daily, or maybe do a different arm workout video ( though for beginners, all videos are basic biceps, triceps, etc.)

Video I'm doing

https://youtu.be/onLTHQ1KE50?is=vAUPKbeGurFPZOBd

Thanks!

For anyone who’s been exercising for a while, what’s something you know now that would’ve saved you time, frustration or confusion when you were starting out? Could be training, nutrition, recovery, motivation or anything else you wish you’d known sooner.

Back in 2016 I cut sugar, started walking, took up roller derby, lost 77lbs. I was immensely proud of my appearance.

In the years since then I've had a lot happen in my life and gained back a lot of weight - and then some. I'm now the heaviest I've ever been. I can't look at myself anymore.

I've finally got my mental health back in check and already taken some huge steps to improve my overall health and fitness. It's hard getting back into the exact same mindset and drive I had a decade ago. I've done it before - I know I can do it again.

For the past month, every Wednesday morning I've been attending 1hr boxing classes. I've been loving it! My body begins to ache while I'm at work, but by the next morning I'm no longer in pain. I think I'm ready to begin incorporating more into my weeks.

I've noticed my overall energy levels have already improved. I have dreadful cardio and breathing patterns. I've tried to build myselt up to doing walks again, but I live in a much warmer humid climate than I did back in the day. It sucks.

I have a family friend who has offered his old boxing bag so I may have more opportunities to practice at home. So I wanted to come here and ask for guidance from others who started out similar to me. What should I be tackling for now? What drills should I be chipping away at? I kinda need some pointers to help spark something.

Apologies if this post isn't really allowed here. Thanks in advance.

I’ve read a few times that you should lift 3 sets of 8-12 reps, and the weight should be 80% of whatever weight you can only do one rep of, to maximise growth.

I’m very new to this, does the the lift you can do only 1 rep of mean with perfect form, or just any you can lift?

Say you can deadlift 100kg once, but your legs are very shaky, should you go lower than 80kg in this instance?

Thanks in advance.

I’m going to start my postpartum weight loss journey. I’m the heaviest I’ve ever been in my entire life. I’m one year postpartum with baby 3!
What workout programs are you following? I don’t have the ability to leave for the gym in the am (my husband leaves SUPER early for work) and im spent after work. SOO I’m looking for at home workouts/guides/programs. The heaviest weights I have right now are 8lbs BUT I plan to buy 10,15&20!

Also- where do I start with macros/calories? 😵‍💫 how do I know what works and what doesn’t?!
I’m 5’4” and 34 (almost 35) for reference 140 lbs.

Thanks!

Are there any affordable personal trainers in the Bay Area? Anyone have recs for trainers that charge no more than $100/per hour?

These $150-$200 an hour trainer aren’t sustainable if you want to meet with them at least once a week. We’re not all rich techies 🥲

There's a gym near my work so going there several times a week is realistic for me at least.

My own goal is to lose weight and take better care of my health. I know the key to losing weight is a calorie deficit.

I know not to hog machines, sit on my phone when other people want to use it, wipe down equipment, put equipment back in the correct order etc.

I think my first week, I'm probably gonna start off with cycling and branch out.

What should I expect when being at the gym? Is their any unwritten rules? It's my first time so any advice would be much appreciated.

Hi!

What exercises would you do if you only trained one upper body day a week?
I train biceps, triceps and abs on a different day but for what remains, what would you do?

edit: everyones telling me to just train upper twice a week. This is my routine right now, what would you change? I prioritize building big arms and legs.

Day 1
Leg press
RDL
Hip thrust
Leg curl
Incline curl
Hammer curl
Hanging leg raise
Cable crunch

day 2
Chest press
Lat pulldown
Chest supported row
Shoulder press
Lateral raises
tricep extentions

Day 3
Hip thrust
Leg extension
Hip abductor
Hip adductor
Cable curls
Cable pushdowns
Cable crunch
Hanging leg raise

I (21F) am currently trying to figure out how to split my workouts over 4 days a week. I'm a little confused on the different kinds, like upper/lower and push/pull. I understand what they mean, I'm just confused on what is best to do, especially for a 4 day split.

I’ve been trying to train my back more consistently, but I feel like I can never get the movement right.

Whenever I do rows or pulldowns, my arms and shoulders seem to take over, and I barely feel anything in my back. I’ve tried lowering the weight and slowing down, but I still feel like I’m using the wrong muscles.

Did anyone else struggle with this at first? What helped you actually learn how to engage your back properly?

I only have time to workout twice a week because of school, so I was wondering if anyone could rate my workout routine for a week. Along with gym, I do a home ab workout that takes around 20-30 minutes.

I know there are quite a few exercises but i really want to train the muscles in my routine and can only train for this much so help would be appreciated.

Workout A
Leg press - 3 x 12 20kg
Lat pulldown - 3 x 12 12kg
Seated row - 3 x 12 5kg
Chest press - 3 x 12 15kg
Lateral raises - 2 x 15 2kg
Romanian deadlifts - 3 x 10
Overhead tricep extension - 3 x 12 6kg
Cable bicep curls - 3 x 12 4kg
Kneeling cable crunch - 2 x 15

Workout B
Leg extension - 3 x 12 20kg
Leg curls - 3 x 12
Shoulder press - 3 x 12
Seated row - 2 x 12 5kg
Face pulls - 2 x 15
Cable hammer curls - 2 x 15 4kg
Cable pallof press - 2 x 15 each side 4kg
Face away Bayesian curls - 3 x 12 each side 2kg

I want to focus on general fitness but also arms, back, and abs. I am very lean, around 12% body fat and am around 50kg

Monday : rest
Tuesday : Workout A
Wednesday : Home Ab Workout
Thursday : rest
Friday : rest
Saturday : Workout B
Sunday : Home Ab Workout

P.S dw about the weights at the end of the exercise, I’m just keeping note of them so I can progressively overload over time.

Thanks in advance!

Afternoon All

Trying to get back into the gym. Just wanted to ask of theres a standard plan thats easy to emulate/grasp for beginners for building muscle mass.

32yoM weight fluctuates from 67-70kg

Also was wondering if there are any good free apps that combine workout stuff with dietary suggestions.

Any help would be greatly appreciated.

I used to do regular front and back step ups that were glute focused. I recently developed some pain in my leg and stopped working out for a couple of weeks to rest and recover. I am working on very slowly getting back into lifting. My physical therapist told me to do lateral step ups to strengthen the glutes.

Are side step ups the more effective at building glutes? Or are lateral and front and back step ups the same in the end?

I (18M) have been working out somewhat on and off for the past few years and start to want to take it seriously. I have a 6ft 270lb frame and just want ideas and advice what to do next. I have dislocated my right kneecap twice in unrelated incidents (Farming related), but I currently can manage a 90 second plank, 20 full range pushups, 225lb bench, and 405lb deadlift without belt. I'm not looking to get that shredded look, moreso actual functional muscle.

Every time I finish leg day, I feel like I haven't eaten in days. During the day I can control it fine, but once I hit the bed at night, I'm starving.Sometimes I give in and eat, and then regret it the next morning — feels like I wasted the whole workout. Other times I resist, but then I can't stop thinking about food and can't fall asleep.

Does anyone actually have a way to control these late-night cravings?

So a bit of my story... I lost my family in an accident a few years ago. After that I just stopped caring about myself, you could say I was just waiting to die. I guess the only comfort I found was in food. I ballooned up to 460 pounds and got diagnosed with type 2 diabetes and high blood pressure.

I eventually snapped out of it and realized my family wouldn't want this for me and I've been trying to get myself together ever since. Ive been eating better and walking a mile and a half every morning. My blood pressure is way better and my blood sugar is almost always in the normal range. Im down to 310 so I've lost a lot of weight but still more to go.

Im looking into getting a gym membership to continue with the weight loss but also start building muscle. But I have no idea where to begin.

I have a pretty busy work schedule so I'm curious how many days a week and an estimate of how long per visit would be recommended for someone just beginning. Also any tips on what type of exercises I should do... that sorta thing.

Sorry this was so long.

Just signed on with a trainer and nutrition coach. I told her I work out barefoot (home gym) and she recommended flat shoes and pointed to her No Bull shoes. Just googled them and saw they are $150.

What are good shoes for beginners? I just need good stable shoes and I highly doubt I will be back squatting due to a disability. Most exercises will be machine based.

Any recommendations? If NoBull are the majority I'll buy them to invest in myself.