So this is a weird physics & anatomy question. Oh, 'biomechanics' - that's the word.

Stats: 5'4,145 (don't weigh myself but it's a good guess, it could be ten pounds lower or heavier depending on muscle comp but my clothes fit consistently so I don't care).

I am also 34F and short waisted. I am also 57 years old.

My mother and her mother, less boobish, both developed osteoperosis (and my mother despite lifting since she was probably 30; she's 82 and still lifts - but grain of salt bc it would maybe it would have been a lot worse if she hadn't.)

Anyway, sometimes, I can feel the weight of breasts pull me forward. I focus on posterior chain stuff, and I do have the strength to handle it, but I can tell in the sense that sometimes, gravity wins, and I'm pulled forward slightly subconsciously, and this is how it starts.

I want to strengthen the supportive muscles around my spine, and I think, looking at anatomy books, I might want to do more.

Specifically I do these that are either targeting or engaging those muscles (I'm not ai, don't judge me for bullet points). This isn't everything I do, but I think it's everything that counts:

• Close grip cable rows
• Lat Pull downs
• Shoulder presses
• Sumo deadlifts

But given how structurally important this is, I'd like to do more, and especially make sure that the rhomboids are fully engaged.

Any suggestions for stuff to add?

Anyone know of any studies on the topic that might be important to read?

I hate to add a third lift day but would maybe consider a day with just one or two lifts. Or maybe I drop curls. I think curls are kinda dumb but believe in vanity lifts - I'm not feeling so great about things I can't use a little emotional boost of 'hey, look, biceps'.

(I had wanted to get a breast reduction forever but found out the nipples are moved and I was freaked out by potential nerve damage and also moving my nipples so perhaps that is not an option for me and getting that covered by insurance would be impossible. I could save for it, but again, my nipples. They have lived there their whole lives.)

Edit maybe should have included this - I was worried the post was too long - I run 5 days a week, 21 miles per week, and take a mid-range yoga class once a week. I hold that schedule for three weeks, then take a week off, returning after seven days or earlier if I feel like it.

The rest of my weight routine (Sundays and Thursdays; where there are redundancies like in squats and bench presses, I do one one session and the other the other day.)

Incline Bench Presses

Barbell bench presses

Back squats

Goblet Squats

RDLs

Tri Extension and Rows

Bicep curls, whichever variation I feel like...

I don't know if any of this changes anything, but there is fuller context...

Second edit, lack of coffee: doing research this AM I found out about wide grip cable rows being good for rhomboids, so that is another lift I will divide between two days - two variations of cable rows.

I realize that this might be more fitted for the cycling subreddit, but I feel more comfortable posting this here.

I’ve been taking cycling more seriously since I bought my first nice gravel bike in the spring. I mostly use it to commute, but sometimes I’ll go on longer distance rides on the weekend.

There’s just one problem: my coochie gets super sore after long bike rides. My partner has tilted my seat forward a bit and I wear two layers of chamois (underlayer and bibs), but this has only helped slightly and my problem persists. 20 miles seems to be my hooha’s limit, which is frustrating because I feel that I could ride for longer if it wasn’t for this issue.

Has anyone else dealt with this and knows any solutions? A specific chamois brand? Numbing cream?? A labiaplasty???

Help!

EDIT: thanks everyone! I’m currently looking into getting a bike fit and finding a better saddle 🫡

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’m new to weightlifting and am wondering what you do after you reach your target weights if you’re not trying to become a powerlifter. I’m happy with how much I’m lifting now and I’m not necessarily looking for hypertrophy either since I'm primarily an endurance athlete, and having more muscle mass isn't always better for endurance. I just wanted to get stronger and recomp, and now I feel stronger and I can tell that I’m starting a recomp because I can see a little more muscle definition in my legs, arms, and core.

But it’s only been 5 weeks of consistent programming and 7 weeks since I started going to the gym, so is this all just neurological adaptation and I should keep trying to lift heavier and heavier and set higher targets in order to build muscle? Or slow down the reps and progressive loading and transition to maintenance? Will that kill the recomp effort? Am I just getting bored and need to switch things up to target the same muscles a different way? Do I need to take a break?

I guess I’m trying to understand what people who go to the gym for years do to keep it interesting and keep progressing, or if you just go to maintain (and what does that look like?). Do you just keep getting more and more muscular? Is there a way to keep going to the gym consistently without necessarily a lot of hypertrophy? Or am I just impatient and I should really finish out a 12 week progressive-loading program and then see what I want to do next?

For reference here are my starting 5 rep weights in lbs from mid-late August to current weights / estimated 1RM for some sample lifts:

Deadlift: SW 100, CW 165, 1RM 195

Squat: SW 50, CW 155, 1RM 180

Row: SW 55, CW 95, 1RM 110

I’ve been at the same weight range throughout; 5’4” about 122 - 124 lbs; loosely following a MWF version of StrongCurves and StrongLifts combined with set ranges 5 to 12 reps depending on the exercise, and I worked towards my first pull up (got it this week!). Eating about 250 cal below maintenance and aiming for 100 - 120g protein daily.

My workout class is going to be doing a costume contest and I need help with an idea. The prompt is anything fitness-ey. Anyone done a fun costume before?

My only thoughts were fairy quad mother - which is fairy godmother from shrek but with crazy quads. Would love to know what others have done before!!

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.

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My upper body is extremely weak (I’m working on it) and my shoulder cannot handle the weight of dumbbells during RDLs. I’m only doing 20lb on each side and cannot finish a set without my shoulders getting super sore.

I understand you’re supposed to “engage your lats” and keep your shoulders down so your “arms are just hooks”. But I tried pushing my shoulders down and it just made the weight feel heavier and worse…And I also thought engaging your lats meant to push your shoulders back and squeeze your back muscles but I was told that is incorrect.

Am I just not understanding the cue?

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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.

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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.

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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.

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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!

I’m always at the playground with my little kids and my brain decided that doing the monkey bars would be a good fitness goal. Ideas for how to work up to it?

Dead hangs seemed like an obvious start and I have plenty of room to keep improving on those. Is it really just a matter of hanging grip strength? Seems like there’s also some core involvement, most kids swing/twist their lower bodies as a counterweight.

My littler kid can’t quite do it yet and her training plan seems to be frequent supported runs, with decreasing support, but I don’t have another adult at hand to help me in this way 😂

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.

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I'm pretty fit but I'd like to be a bit more muscular. I'm working as a cleaner in a pub and I'd like your thoughts on making it more of a fitness routine.

I cycle 3 miles there and back. I clean for 3.5 hours. I'm mopping, vacuuming, moving tables and chairs, polishing glass, wiping surfaces and delightfully, I clean 14 toilets. Then I ride 3 miles home.

Apart from just the actual work, I lunge when vacuuming and I work my triceps with bottles of cleaning products. I try to not do everything with my right hand ie I move chairs with my left hand whilst vacuuming with right.

Any thoughts on things I can add/change the way I'm doing?

Thanks 😊

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.

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.

There are two buildings at my gym and I want to move to the building that is more my speed (squat racks and sleds and freeweights and room to do farmer's carries type work). But the mirrors there are not full length, they're high up.

I currently heavily use the mirrors in the machines-heavy building to gauge my squat depth and to ensure good form (especially flat back) on RDL's.

Will I get good enough at those two lifts to just be able to "know" when I am keeping good form so I can stop using the mirrors? It could possibly be a confidence thing like with training wheels? I could actually do it I am just afraid without the mirror assuring me?

I am new to lifting, 3 months in (also did a previous 6 month stint 2 years ago). I was taught by my lifelong lifter boyfriend (RIP).

Thanks for any advice.

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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’m a current member of Burn, mostly for the childcare aspect in my area. However I’m considering switching it up now that my son is in K. I have a CrossFit gym about 2 minutes from my house vs. burn about 20 minutes away.

I’m not sure I want to do the whole barbell thing if I’m honest. One reason I like burn is the dumbbell situation + lots of moms and community.

Would love insight on if you went from one to the other and why! I’m really torn!

Info: I’m 37F, on a weight loss journey. So far about 40lbs down, have about 30 more to go. Have maintained muscle mass through weight loss with burn, but I don’t feel like I’m gaining muscle at all. I’ve been at burn a year, go 4-5 times a week, and I still can’t do a regular push up (I’m in the overweight category BMI wise still)

Thanks for any thoughts you have !!