My upper body strength is really awful. I’ve been training weights for a few months now but can’t seem to even get 8 reps on a 20kg bench press. I don’t feel like I’m progressing. When I do 10kg it’s too easy. I don’t have access to many weights as I just train from home. I keep failing after 5-7 20kg. I am 5’8 and 55kg. All my strength seems to be in my legs and I can barely do a push up. Just feel really frustrated. I’m tracking protein and trying to push myself but unsure what to do to really see progress when it comes to upper body strength.

If anyone has any tips for me I’d greatly appreciate it!

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Hi! Fingers crossed this post doesn’t get removed, lol. I seem to strike out when I have questions like this. 😝

Dumbbell workouts. 35-40 minutes, full body, 2-3x/week. 20-25lbs weights, currently, depending on which body part (25lbs for legs/back, 20lbs for chest… 15lbs for triceps… 12lbs for shoulders and biceps).

The muscles themselves feel like they’re being worked to overload well enough. But I feel “stuck” because my wrists give out, first.

What can I do while waiting for my wrists to catch up, or is that not even a thing? I don’t seem to have a problem keeping my wrists straight. It’s almost more of a grip issue.

I don’t want to add more reps to keep the weight lighter, if I can avoid it. Keeping the workouts short is motivating me to be consistent. 🙈

TIA!!

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Two years ago I ran a half marathon and multiple other races. Over the past six months, I’ve gotten so much lazier and my love of running has gone.

Today I went out in the morning and a mile was way too much for me. I always try to make it two miles, but lately one mile is my max.

For anyone who fell out of love with running, how did you find your way back to it? I miss being able to go on long runs and feel rejuvenated

I am out of shape, but my friends are super outdoorsy. We have a girls trip together and I’m sure they’re gonna make me hike. I like hiking in concept but I just get so exhausted so quickly. I let them know I am out of shape and that I need beginner-friendly athletic activities. Is there anything I can do to make this trip easier on myself? Can you even train for hiking in the gym? Maybe endurance training?

I am also the only one of us who is overweight - but obviously there’s a very limited amount of weight that can be lost in just 2 months (healthily max 10-15lbs?). I have no desire to starve and lose weight as quickly as possible as that is both unhealthy and unsustainable. Is improving my fitness in 2 months to make a difference on this trip possible?

Welcome to the Daily Thread! Tell stories, share thoughts, ask questions, swap advice, and be excellent to each other! Though we all share fitness as a common hobby or interest, the discussion here can be about any big or little thing you choose.

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I just started incorporating strength training this week. I’m a complete beginner, so I’m only doing 30 minute sessions, 3x a week. In each session, I’ll focus on either upper or lower body. In 30 minutes, I’m typically doing 4 different machines…usually 4 sets of 8-12 reps on each machine.

My main goals are to lose weight and build strength/tone up. I’m also eating in a calorie deficit and doing cardio. I just don’t know how long my strength workouts should be to start seeing real progress and an increase in strength. 30 minutes feels like it might not be enough. I plan to increase each session to 45 minutes after a month or so.

I just want to know how long you guys spend strength training and/or after how many months did you start to see/feel results?

I am a new Pilates instructor just starting to gain clients. My upcoming class I only have one person signed up. I’m wondering, do I cancel this class or, do I teach the client and pivot to teach it as a “private session” style?
I’m worried about making the client feel uncomfortable because they signed up for a group class and now it’s just them.

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This is also a great place for those new to the sub to introduce themselves and ask any questions that are not suitable for a standalone post. Are you confused about the FAQ or have a basic question about an exercise / alternatives? Do you have a quick question about calculating TDEE, lift numbers, running times, swimming intervals, or the like? Post here and the folks of xxfitness will help you answer your questions, no matter how big or small.

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UPDATE: The support and understanding I've received on Reddit fitness forums has been amazing. Very few people in my real life understand why I am so upset about not being able to work out as usual. Part of me just wanted to vent as well when I posted this online, but reading about all of your experiences, how this can be managed, what you all did - it's put my mind at ease. I am so thankful for this community.
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Hi all - I have a bicep / labrum tear in my right shoulder (SLAP tear), which means I have been asked to stay off all upper body work for at least 4 weeks by my PT. I had been experiencing some shoulder niggles for a while, especially with overhead pressing work, and finally got it checked out.

I’m pretty bummed about this as I was starting to make some good progress on my shoulders and back, including military presses, pull ups, and starting to see some good definition. I also have been ask to stay off deadlifts and RDLs and basically any movement that requires shoulder locking / activating.

I’d love to get some ideas on what I can do as an alternative. Definitely thinking machine work and primarily focusing on lower body / glutes.

Might also use this time to just get into long incline walk cardio. Wondering if something like yoga or reformer Pilates would be a good idea to continue with?

For those of you who have had to go off training upper body for a while, did you lose your gains much? How did you manage your training during this time?

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​

I worked out today for the first time in YEARS and, for the first time ever, I also showered at the gym afterward.

The workout part actually went great. The locker room/shower situation did not. I was so unorganized and awkward. My clean clothes were over here, dirty clothes over there, shoes somewhere else, toiletries scattered around, my huge robe, shower stuff everywhere. It would have been embarrassing if more people were there. Planet Fitness in case it matters.

For those of you who regularly work out and shower at the gym, what is your actual routine? How you organize your gym bag? What you put in separate bags/pouches? What goes with you into the shower vs. stays in the locker? Where you put your clean clothes while you're showering? What donu do with your soap and shower stuff during the shower? After the shower when it's all wet? What toiletries you keep permanently in your gym bag How you pack/repack everything when you're done/get home? Anything you bought that made the whole process easier?

I'm sure I'll get the hang of it, but today I felt like I needed three more hands and a personal locker-room assistant.

When I look for strength calculators or standards online, they don't seem realistic. At least they don't reflect the people I know, or my own strength now compared to when I started years ago, and I don't think I was especially weak when I started. The calculators I find online seem to compare you to competitive or highly dedicated lifters, which is great, but not what I'm looking for. I want to know how strong I am at a certain exercise compared to the average untrained woman of my weight. I'd find it useful to know how strong I am compared to my (or someone close to my) baseline.

Any suggestions?

I want to improve my mobility and I get easily overwhelmed with all the areas I need to work on! Im looking for some suggestions of how others structure mobility into your exercise routine, and how long it takes them​ before actually exercising. Bonus points if you can give me suggestions on how you fit mobility into your desk jobs.

I currently utilize foam rolling, lax balls, etc. I am specifically trying to target my back, hips, and shoulders.

Sorry if my English is sloppy. Here is my RDL form:

https://drive.google.com/file/d/1xE30kt2wWZZjuiqc_ZacwZoYV0yA8p8Q/view?usp=drivesdk

I forgot to film from another angle, but I think there are something wrong with my starting position, and I still feel like my arms doing the pulling work instead of properly activating my lats. Hip hinge doesn't look that good too. Can somebody please help me point out my mistakes?

Btw: I've been going to the gym for almost 3 months, I practiced by myself. I stuck with 40kg for quite a long time. I know RDL is supposed to build glutes and hamstrings, but since I want to build a more masculine physique, what is the position that can help me activate a little bit more of my hamstring rather than glutes? Thank you!

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Lovers of the old WTF Wednesday thread, this thread is for you too! Rant away, but be mindful of the sub's civility rules.

Welcome to the Daily Thread! Tell stories, share thoughts, ask questions, swap advice, and be excellent to each other! Though we all share fitness as a common hobby or interest, the discussion here can be about any big or little thing you choose.

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I (26 F) have been getting back into the gym again! A few years ago I started climbing & I LOVED getting strong arms & I still love upper body days. I can’t find any leg exercises that make me feel the same joy … i was a runner in high school & used to love squatting heavy but now I freaking hate it.

I want to have a strong lower body. I notice it aesthetically but also just walking up the stairs should not be has hard as it is for me. I also ski & I know getting stronger legs will make me a better skier.

& yes I’ll admit it! I wouldn’t mind having a big fat juicy butt! Im very quad dominant & enjoy leg press & Im enjoying RDLs but everything else isn’t fun. Ive been liking mat exercises like clam shells & donkey kicks, but I want some heavy stuff to do.

How did you guys fall in love with & fall back in love with hitting legs? What is your favorite thing to do on leg day :D i go to planet fitness for reference

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Welcome to the Daily Thread! Tell stories, share thoughts, ask questions, swap advice, and be excellent to each other! Though we all share fitness as a common hobby or interest, the discussion here can be about any big or little thing you choose.

This is also a great place for those new to the sub to introduce themselves and ask any questions that are not suitable for a standalone post. Are you confused about the FAQ or have a basic question about an exercise / alternatives? Do you have a quick question about calculating TDEE, lift numbers, running times, swimming intervals, or the like? Post here and the folks of xxfitness will help you answer your questions, no matter how big or small.

The mods ask that you do mind the Cardinal Rules as they relate to respecting yourself and others, calling out any scantily clad photos as NSFW, and not asking for medical advice.

I’ve just started going to the gym for group classes, I have a one year old. I’m hypermobile with shitty knees (both have been broken) and just have become really unfit in the last few years and I guess having a baby gave me the shake up I need. I’m focused on getting stronger and increasing my cardiovascular health - I don’t have any weight loss goals and I’m not interested in maximising this.

That being said, I attend group fitness classes at the gym 2x/week - one is strength training and the other is HIIT. I would love to go more but unfortunately my mom obligations make that impossible for the moment. What can I do at home with minimal/no equipment to keep training? Things that are low impact on the knees, maybe some HIIT style workouts and general strength training workouts? Ideally I’d like to add 1-2 more days a week where I’m really focusing on cardio and strength even without going to the gym.
I already walk every day and do some general movement stuff like sun salutations and stretching. I have some resistance bands but no weights - I wondered if I could get creative with some stuff around the house 😅. Keen to hear any ideas anyone may have! Thanks in advance :)

I just hate them so much. Always have. I do a horizontal row on my cable machine and that seems to be a fine replacement for the movement.

But are there any other considerations why a bent over row would be important to keep? Is it a good functional movement, works different muscles, etc?

Like, if someone just trained leg press, there would be benefit to them also training back squats. Similar logic to a cable row vs bent over row?

I don’t have crazy goals for upper body, mostly just for a well rounded program. I focus a lot more on my lower body programming bc it’s so hard for me to put on muscle below my waist. But even thinking about a bicep curl I swear my arms grow lol.

So just checking I’m not missing anything obvious. Thaaaanks!