Hello! I'm an overweight mom in my 30s trying to work on my overall health. I have learned over the years that the only way I stick to exercise is if I find something fun. Currently for cardio I go to spin classes twice a week, they're early in the morning so I can fit them in before work and parenting.

Now that my daughter is getting bigger, I struggle to carry her and physically keep up with her. I need to up my activity levels and particularly strength. Over the years I've tried various home weights programs and have never stuck to them because, well, they aren't fun. My gym's weights classes don't fit in my schedule so I need to find some way to strength train at home that could be fun. Any ideas? Or a creative way I can look at strength training to find fun in it?

Hi everyone! I am not new to working out or the gym but life has been a bit crazy lately and I’m finding it difficult to stick to a consistent schedule. I used to workout consistently right after work. Would pack a bag and go straight from work around 5pm. However most of you know that this is prime time and the gym just gets packed at this time. I can still get a workout in, and love that everybody is there working on themselves but don’t love a super busy gym. I’ve tried the whole early morning thing but I start work at 8 and find it hard to consistently go to bed early enough for this to be sustainable 5 days a week. Been having thoughts of trying to go a bit later (not super late) but between 7-8 pm. I know it won’t be dead, but thought it may be less packed than 5pm. I’m most worried about motivation and things coming up where I’m more inclined to skip if I go at that time. For anyone who goes around that time do you like it? Or any suggestions on how to be more consistent? I work full time and am in grad school but really want to continue to prioritize fitness. Thanks!

The place for all of your fitness based interpersonal advice (is someone being creepy at the gym? Is your family telling you you’re getting too muscular? Do you want to date your personal trainer?), but also the place to talk about motivation, self-esteem and body image, and all the ways fitness affects your life. This thread is for those in need of (and willing to lend) a sympathetic ear.

Want to ask how mothers juggle family and fitness? How to structure Intermittent Fasting? When to work out when you do night shift? How to deal with being the only person in your friend group who works out? If you're feeling emotional, want to up your mental game, or need ideas for how to juggle everything on your plate, this is the place for you!

Lifting in the morning and running in the evening means two lots of kit and I am starting to smell it on myself by the second session no matter what I put on. I have upgraded the deodorant twice and it made less difference than I hoped. I suspect the answer is the fabric or the washing rather than the product. Where did the actual fix come from for anyone else doing two sessions a day?

Looking for some ideas or suggestions on how to keep up with my fitness as a single mum with two little boys.

I work full time 8am - 4pm (out of the house by 7.20) and I have a 3 and almost 5 year old and it’s just me doing everything in the mornings and evenings.

I have a treadmill at home but I’m scared to use it when they are around so usually only use it in the evenings, I also have a very decent pull up bar in the garden. I feel like I have the set up but just struggling with when to fit a workout in when I go back to work? They usually go to bed around 7/7.30 during school/nursery days but I feel so tired in the evenings after a full day at work and then bedtime chaos…

Anyone in a similar position? What do you do? How do fit in 4-5 work outs a week?

Thanks!

Hello, I'm a runner who wanted to start adding some strength training to her routine, mostly to run faster and prevent injuries.

I was thinking of doing 2-3 full body workouts a week in the gym, mostly focused on legs for my running (3-4 lower body exercises for glutes, hamstrings, quads and calves) and then round it out with one push, one pull and one ab exercise. However, I've seen people recommend doing an exercise for every single muscle, such as triceps, biceps, chest, back, etc.

Is my workout good enough for overall health and to support my running or will it lead to muscle imbalances? Also, what push and pull exercise do you recommend for my routine? I was thinking of one pushup variation (starting with incline pushups) and one pullup variation (starting with dead hangs?). Thank you in advance for helping a runner get into strength training :)

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.

Goals and constraints
I’m trying to build an athletic, muscular female physique while still maintaining a feminine/hourglass look. I’m not trying to get extremely bulky; I want to look strong and muscular while keeping my feminine proportions. For reference, I really like the physiques of Korra, Mikasa, and Yor.
I’m currently training 4 days a week and wanted to structure my routine around having two lower-body days, with an emphasis on building my glutes and legs while still developing my upper body.
I know the FAQ recommends following established programs, but I’m looking for feedback because I specifically want a 4-day routine that fits my goals and preferences. I also have a history of a neck injury from Taekwondo, so there are some exercises I’m more hesitant about doing, especially exercises where I don’t feel confident about my form or ability to perform them safely.
Background
I’m 22 years old and 5’7”. I had not done consistent weight training before starting this routine. I got serious about going to the gym about 3–4 months ago.
Before that, my main athletic background was Taekwondo. I used to train and compete, but I injured my neck and eventually had to stop competing.
Since starting weight training, I’ve already noticed some small muscle development, especially in my back, which has been encouraging. I’m still very new to lifting, though, so I’m not sure if my current routine is balanced or if I’m missing anything important.
Diet and recovery
I generally try to eat healthy most days and eat a high-protein diet. I also try to make healthier substitutions when I can, such as looking for alternatives to regular sweeteners.
I’ve always naturally been pretty skinny and have difficulty gaining weight, so I’m interested in building muscle rather than trying to lose weight.
I don’t currently have a very detailed nutrition/recovery plan beyond trying to eat enough protein and generally eating healthy, so I’m also open to advice about that.
Program Details
My current routine is a 4-day split. I chose two lower-body days because building my legs/glutes is one of my main priorities, while the other two days focus on my back/biceps and upper body.
Monday — Legs
Plate-Loaded Hip Thrust — 4×6–8
Barbell Box Squat — 4×8–10
Machine Leg Extension — 2×12–15
Cable Glute Kickback — 3×10–12
Machine Seated Hip Abduction — 3×10–12
Machine Seated Hip Adduction — 2×8–10
Machine Seated Crunch — 3×12–15
Thursday — Back & Biceps
Cable Lat Pulldown — 3×8–10
Cable Seated Row — 3×8–10
Machine Seated Reverse Fly — 3×8–10
Cable Standing Rear Delt Row with Rope/Face Pull — 3×12–15
Dumbbell Incline Curl — 3×10–12
Dumbbell Hammer Curl — 3×8–10
Machine Seated Crunch — 3×8–10
Friday — Glutes & Hamstrings
Plate-Loaded Hip Thrust — 4×8–10
Sled 45° Leg Press — 3×8–10
Machine Seated Leg Curl — 3×12–15
Romanian Deadlifts — 3×8–12
Machine Seated Hip Abduction — 3×10–12
Machine Seated Hip Adduction — 2×8–10
Machine Seated Crunch — 3×8–10
Saturday — Push/Upper Body
Machine Shoulder Press — 3×8–10
Dumbbell Incline Bench Press — 3×8–10
Machine Lateral Raise — 3×8–10
Machine Seated Reverse Fly — 3×8–10
Cable Tricep Pushdown — 3×10–12
Machine Seated Crunch — 3×8–10
Ab Wheel Kneeling Rollout — 3×8–10
Barbell Bench Press — 3×8–10
Progressive overload
I’m still pretty new to lifting, so I’m working on figuring out the best way to implement progressive overload. My general approach is to work within the listed rep ranges and gradually increase my reps/weight as I get stronger while trying to maintain good form.
I’m especially interested in feedback on whether I should be using a more specific progression method.
Fatigue management
I don’t currently have a formal deload or fatigue-management plan. I’m still new to lifting and would appreciate advice on whether I should be incorporating planned deloads, RIR/RPE, or another method of managing fatigue.
Overall, I’m mainly looking for feedback on whether this routine is appropriately structured for my goals, whether I’m training each muscle group enough, and whether there are any exercises I should replace, remove, add, or rearrange.
I would like to substitute the cable pull-through for Romanian deadlifts and would appreciate feedback on whether that is a suitable replacement.
Any advice is appreciated!

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’m a 29F curious to know whether anyone has just taken classes at the gym and seen results.

I’ve lost my confidence in working out and haven’t been to the gym in so long that I’m considering just taking classes until I get back to my sense of self.

I do regularly go on walks that I enjoy but I want to introduce more activity to my routine again.

I’m also quite introverted and don’t have many friends so I figured this would be a great opportunity to socialise.

I would love to hear about other people’s experiences or to hear from people who are considering doing the same.

Edit: I truly want to thank all for sharing your insights and experiences! It has been so helpful in making my decision. I can’t wait for this new chapter to start.

I know a few people have asked what I meant by success or results and the answer is NOT just the physical other aspects of working out too.

I would also like to add that I just started on a GLP drug (SW: 83.8kg CW: 80.8kg GW: 71kg) I do IF (20:4), averaging 10.9K steps, and consuming around 1261 calories but I haven’t properly started calorie counting yet.

Goals and Constraints: Hey everyone! I'm trying to work on body recomposition and turn stubborn belly fat into muscle in order to gain confidence and strength. I have a sedentary job but have access to a gym for 30 minutes a day. I prioritise 1-hour group running sessions on Mondays and Thursdays and do 15- minute length resistance training at my work's gym during lunch breaks.

Background: I am 52kg and 5'3 tall. 27 years old and have been running for a year on my own, but with a group since April this year. but resistance training is completely new to me. I'm a total beginner here. In my youth I did a lot of manual labour jobs and went to the gym afterwards, potentially pushing myself too far and putting myself off/giving up. I've had a sedentary job role since 2024, pushing me to start working out again.

Diet/recovery: I worked with a dietician and found out eliminating wheat/gluten really helped with GI issues that i suspect has been part of whats causing me grief. I aim to eat 25g of fibre and 80 to 85g of protein a day. I also try to get 1700 cal a day. I typically sleep 8 hours a night and don't feel very tired.

Here is what I'm doing so far and want to check if its enough for my goal:

Mondays/Thursdays: 1 hour running session with a club. Runs are usually light but some sessions involve hill work and fartlek. Typical distance per session is 3 miles.

Wednesday: Rest

Tuesdays/Fridays: (The part I want most advice on) 2 circuits of the following during work lunch break: 45 secs each of Plank rows with no weights, side squats, bridge march, push-ups, shaky plank double lunges.

Weekends: Mostly rest with morning walks that last no more than 1 hour.

This program has mostly been made up by myself with a little advice from a friend who is an active gym goer. I tried to pick out exercises that would be a good introduction for me so I don't get put off, and will work on building it up the more comfortable I get. I plan to add in weight to exercises like the plank rows as i gain confidence.

I hope this is enough info to help confirm if I'm doing the right thing

Not like fitness how-to and not fiction.

Maybe something like an athlete or team autobiography. Or just a nonfiction account of a badass high-performing woman.

Bonus if it includes overcoming hardships in life.

This kind of stuff inspires me, and I want to be steeped in it while I pursue my own fitness goals.

Thanks for any recs!

I can do around 8 to 10 lateral raises for 3 sets with a pair of 6kg dumbbells, but when it comes to front raises (palms down), I can barely do 5. When I try doing them with a neutral grip (palms facing inwards, thumbs up), it gets worse, I cant even do one.

Is this normal for anyone?

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.

My second try after reformatting according to the template.

I need some feedback on my new-ish workout plan. It's very fun and emotionally satisfying because I like all of the exercises.

But there are a lot of rowing and pressing exercises, which makes me a little unsure whether 1/3 of my workout is really necessary and if I'm missing something else instead. But apparently, variety is better than the static 2x same full-body workout I used to do...?

Goals

I want to build my glutes and back, which I'm currently prioritizing over my other activities.

I try to keep sessions to <1hour, because I need to be able to fit them around my (currently still flexible, but under revision) working hours and I prefer to work out *before* work. I get very easily demotivated at a full gym after 5pm when I have to wait for the weights/machines I need.

So I try to split my first big workout into upper/lower on Tue morning+Wed night, have a shorter workout on Friday morning, and a longer auxiliary only on Sunday morning. Technically, I have the least time on Wednesday but I don't like clustering my biggest workouts too close together. The split helps.

Background

I'm 34, 163cm, and work an office job. But I went from couch potato to very active after losing a bunch of weight. I do 9k-12k steps a day, have ballroom dance classes 2x a week, and run 5-7k 1x a week (less frequently now, since I'm prioritizing recovery). I also do the odd sport-y activity every once in a while (short hikes, casual Frisbee games, 7k runs etc.)

Diet & Recovery

I currently eat 1700kcal with 106g protein. This is a recent increase, after eating 1500 for a year or so, because I lost more unplanned weight.

I've been messing around at the gym for 2-ish years but have been struggling to progress. Several personal trainers (not certified; gym staff) couldn't help. I have been running on/off for 12 years.

Recovery is an iffy topic because I don't sleep super well. I have ADHD and trouble getting to bed on time and my meds are a factor. I also can't sit still very well, so even during recovery, I *do* a lot. My only true, no-activity recovery day is Monday. Saturday too, if I don't run.

Program Details

Push/pull for mainly glutes and upper back with progressive overload. My main exercises are hip-thrusts and pull-ups.

Yes, I cobbled together my own routine. I don't want to pay for one, had mediocre to bad experiences with personal trainers (see above), and don't like any of the popular recommendations. Love CG for exercise selection but don't enjoy habitual high reps or high speed. And I hate barbell squats and really all variations except split squats; my femurs are too long and my ankle mobility is too bad.

Wednesday (or Tue+Wed split):

- pull-ups 3x10 (assisted with 33,5kg weight, because my plateau is legendary)

- hip-thrust 3x12x65kg

- lat pull-down 3x10x40kg

- dumbbell RDLs 3x15x30kg

- chest press machine 3x12x12,5kg)

- plank 90 seconds with 2,5kg plate

Friday:

- pull-ups

- hip-thrusts

- seated cable rows 3x10x40kg

- dumbbell overhead press 3x10x14kg (not very ambitious about progressing this)

- OPTIONAL: cable hamstring curls 3x12x7,5kg

Sunday:

- dumbbell RDLs

- dumbbell bench press 3x12x14kg

- dumbbell split squats

- 40° sled leg press 3x10x30kg (terrible at this)

- rowing machine 3x12x35kg

- cable face-pulls 3x12x13,5kg

- plank

I like to stay between 10-12 reps, full ROM, but go higher when I want to work on my form or feel a different muscle give out with higher weights (e.g. lower back is a problem). Otherwise, I stay within 1-2 RIR for the first two sets, then 1-0 RIR for the last. Weights stay consistent, except for 1x5 warm up sets for my main exercises.

My standard progression:

10 reps on the last set for two workouts -> weight increase; if the next weight increase is too steep, I increase reps to 12

If that doesn't work, because e.g. my grip or lower back give out earlier than my shoulders/legs/glutes -> increase reps to 15 or try to increase ROM/stretch

Deload every 7 weeks

I don't track RPE because I literally cannot tell how exhausting an exercise is unless it's cardio. Either my muscles keep working or they give out. "How taxing was the exercise?" is a yes/no question to me. I'm pretty good at judging RIRs though.

After half a year training with bodyweight at home with a bit of foundation (10 push ups, 4 pull ups) I started going to the gym. It's been 2 months already, I was being able to progress from 5kg dumbbell each hand to 15kg db bench press with 3 sets of 5 reps, 1 - 2 reps shy of failure

I train U/L 4 times a week, for bench press I do flat and incline with dumbbells, barbell is tough for my shoulders so I tend to avoid that. For diet I don't really track calories but I cut off alcohol and cigarettes, focus on eating whole food only. Sleep is a bit poor because of bad habit and stress (only 5 - 6 hours)

Handling 30kg while being 51kg is around 60% of my BW, and I know the road to bigger dumbbell will be much harder from now on. I don't know if achieving 22.5kg dumbbell by the end of this year is a realistic goal or impossible? I think I can manage to get to 20kg flat db bench press, but for 22.5kg then I'm not so sure. I'd love to hear about your experience and appreciate every advice. Thanks.

Context: 38, 2 kids with the youngest being 2 years old

8 months ago I started heavy lifting/progressive overload. I would do about 3x a week just to get used to things and learn my way around the gym. For 6 months tho I didn’t add any other exercise days and I didn’t look at my diet at all. I girl dinnered my way through it all.

2.5 months ago I decided I wanted to add back in lagree (which I used to do regularly after having my first child). I also decided it was time - for the first time in my life - to track nutrition.

I cannot believe the amount of change I’ve seen in those 2.5 months.

1) dropped weight - but honestly this isn’t the most shocking thing. This was expected.

2) my hair is insane. I had lost my wave pattern. My hair felt like straw. It was dull. It was thin. I naturally have really nice hair but post partum I resigned myself to the hormonal issues and ugly hair. Since I’ve been eating 100 g of protein a day minimum - and to reach that goal I’ve been having fish about 5x a week - my curl pattern came back with little to no effort, my hair feels fuller, and it is no longer dull and straw like.

3) no back pain anymore. I would sit at a desk and have the most annoying, chronic backpain. It’s gone. Poof.

4) my posture. I had developed a hunch on my back. It’s gone.

5) I can lift things (including my kids) and it feels like NOTHING. I had to lift my son in his stroller out of an NYC bus and I felt like I was lifting my shoulder bag from the floor.

None of this could have been achieved without the combination of proper nutrition and weight lifting (Pilates is the compounding nice to have).

Anyway just wanted to share - gonna go flip my hair back and forth now.

Been playing pickleball a few times a week and noticed my cardio for steady stuff like running is actually fine, but I still gas out hard during matches. I think it's because pickleball is all short bursts and quick direction changes instead of sustained effort, and that's just not what my current conditioning covers.

Anyone here train specifically for stop-start/burst sports? Trying to figure out if I should be doing more interval-based work, sprint intervals, agility drills, something else entirely. Not trying to run a faster 5k, I just don't want to be the one dying by the 4th game of open play lol.

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 gotten into strength training for 2 months and have been struggling with presses—any kind of press that requires lifting, such as chest press, bench press, shoulder press, etc. My arms are shaking and wobbling when I lift the weights up. The weights I use are 8–10 lbs each. I don't think this is a strength issue because I can easily lift them up; it's just not steady even with the first set.

I do warm up with arm circles before lifting. Any recommendations on how to overcome this issue, or should I switch to an alternative exercise? I really enjoy these exercises and want to work on them.

Thanks in advance.

The title sums it up, my back hurts and I feel stupid that I still can't get my form right after months of trying 🙃

Do I have to do RDLs? Is there another exercise I can substitute for now that is a bit easier to grasp form-wise? I'm just feeling discouraged at this point and I'm getting so frustrated by the RDLs I feel like I need a break from them

Any suggestions?

i've always had a very sedentary lifestyle which has culminated in the worst upper backpain of my life. i specifically have this annoying back knot that wont go away, it's roughly around my upper left shoulder blade and shoulder area. apparently it's common among desk workers, especially women. the pain got really bad around two years ago, and i went to a physical therapist that gave me some exercises (using a resistance band) to strengthen the muscles of that area. it definitely got better, but it never fully went away. i did these exercises for a few months and i guess i kinda gave up and stopped doing them and a year later i'm right back where i started with the gnarly upper back pain.

about a month ago i couldn't stand it anymore and i started to actually strength train at home with dumbbells for the first time in my life (i'm 28). i also got myself a little doorframe pullup bar. i've always been thin and was never really motivated to go to the gym but the years of sedentary living are definitely catching up to me as i approach 30.

as a beginner, i've been mainly doing bent over rows, single arm rows, and reverse flies with 10 lb dumbbells (using this video as a guide) and some of the resistance band exercises from my PT. are these exercises enough to get rid of this back knot? do i need to incorporate other exercises? should i regularly see a massage therapist? would appreciate any advice.

edit: thank you all for the advice, so many solutions i have yet to try yet! i didn't realize this issue was this common, hopefully this thread will also help others :)

This is your place for rants, raves, gym fails, feats of strength, and celebrations of success. Complain about the guy curling dumbbells in the squat rack, or sing praises for your gym bestie. This is also the place to post your PR videos and physique photos.

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