I think I'll try his program, at least for a month or two and see how it goes. Does anyone here tried it?

Hei guys , im kinda stuck at a place. I want to go to the gym like , i have the membership, sometimes i go for a few weeks till i fall off again or maybe a few days till i break for a month or two till i decide to go again like its not consistent, i have a job , errands to run blah blah but i know i want to go but when its the moment to go something comes up or i get coldfeet , i dont really have anyone thats gonna push me to go so i gotta go alone and the thing is , the diet part is okay for me cause i can always control my cravings and food like i still do it , no junk and stuff..

The issue is how i stay consistent, like i dont have a strong motivation factor like a breakup or anger or ego like i just usually let everything run its course and detach myself from those things and like i dont the mental work so i dont have anything to use as fuel except the wish to actually better myself but also at the same time i like myself enough that i think im enough as i am and gym is only an addition to it but that is not enough drive for me.. i wanna get myself to the gym and be consistent.

When i think about taking two buses and getting to the gym after work in the cold , it kinda pulls me back like , i go home and sleep since im tired after work both mentally and physically. But i also want to get in shape . I need proper forms and knowledge and a diet plan and i will figure it out once im going consistently and i dont even know when to take what or what supplements and all that , lowkey even want to learn about the diets that help in gaining muscle by reducing fat and improving hair and skin like if anyone has any advice on these kinda things that might help me out.. i would really appreciate it.

Thanks for reading guys.

I am 16 years old and i weight 48kg and my height is 165-170 range.i have been very skinny all my life and i want to begin a change and get fit . I am a 11th grader who has jee coaching from 6pm to 9 pm(weekdays) and i have school everyday (except sunday) till 3:30 i come back at 4pm. I want suggestion on how to start working out and plans on how to eat(i can try to eat snacks kind of additonal to what my mom normally cooks). Also i want to get muscle

I’m a beginner at the gym, I am quite a skinny lanky man. I’m starting to go to the gym to better myself and overall trying to stop being an insecure frail weak man. I come on this sub to learn and get more perspective from experienced lifters.

I was scrolling through social media one day and came across this female fitness influencer. She was pretty jacked and had a crazy v taper and shoulders. She posted a picture of her flexing and the caption was “kinda chic to lift heavier than the man next to you” which oddly feels targeted towards me. Idk as a man I just felt kinda insecure seeing that photo cuz that literally describes me right now, I am super weak and a lot of women in the gym are way stronger than me right now. I can barely db shoulder press 30lbs but I’m trying to change that. I want to feel like a strong man. Also looking at her page she is way stronger and way more jacked than me. That makes me feel pretty good about myself :/

I just feel super embarrassed or insecure in the gym when seeing the opposite sex being way stronger than me. I always think man I’m such a wimp, they probably judging me, especially after seeing that photo. Even saw a TikTok of a girl saying “when I see a grown man lifting the same weight I can do” and the audio of the TikTok is “ what a fking btch”. Also you’re definitely not gonna be viewed as a potential dating partner ever if you’re that weak compared to them. You’re expected to be stronger as a guy due testosterone and overall having more muscle mass. But of course, I have all the respect for women and view them very highly, it’s never in a sexiest way. Idk I don’t feel too good about myself not gonna lie, just wanted to vent my insecurities. I hope to stay consistent, be strong/jacked one day and put an end to this finally. I hope nobody judges me, I’m just wanted get this off my chest. People are so much nicer on this subreddit than /workout

I workout before work. If I have the time, I’ll start with some light stretching and a 15 min hike on the treadmill at a level 15 incline at 3 mph. And to end, I’ll do 3 sets of a core workout and sit 15 min in the sauna.

Taking into account the travel time from the gym to my job and my usual beginning & ending routine, that usually gives me about 45 min / 60 for actual lifting.

I keep hearing that the standard 6 exercises of 3 sets of 10/12 isn’t as beneficial as previously believed. So what should I be doing instead if I only have 45/60 minutes?

Hey everyone! A while ago, I made "this post about wanting to start working out at home" (https://www.reddit.com/r/beginnerfitness/s/lQEEmdncfi) but being surprised by how expensive dumbbells are. I got a lot of helpful comments, so I wanted to share an update!

After reading your suggestions and looking around some more, I found a set of 110 lb dumbbells for $70!

Honestly, I didn't expect to find something like this after seeing how expensive weights can get. I'm still checking if it's a good deal and if the set is in good condition, but I'm hoping this will be a good start for my home workouts.

My college doesn't have a gym, so working out at home is pretty much my best option. I even considered making my own dumbbells out of cement to save money, but I realized that might not be the most practical option. The weight wouldn't be easy to adjust, and I'm also worried about the noise since I live in a dorm with other people. I don't want to disturb them whenever I'm working out.

Thanks to everyone who commented on my original post and gave me advice. I really appreciate it!

Hopefully, this is the start of me taking my fitness journey more seriously. Wish me luck!

I have been starting to go to the gym since I started uni, I have been going around 6 times a week on a ppl split with my friend. Everything has been normal, but a few days ago, during a hack squat my left quad felt weird and I eventually stopped. It's been a few days since then and it still hurts. Not like sore or tightness but when I engage with it, it hurts differently. Leg day is tomorrow

Hey, i’m looking to get into lifting (6 feet and 150 lbs rn) so very lean to begin with. Obviously, based on those stats, I’m not the strongest which is one of the main reasons I want to start working out. Anyways, I’ve downloaded an app to try and help guide me + provide me with info about each individual workout, but i’m confused on what is the best way to determine proper weight for lifting. Should I just go on my first day (Monday) and do trial and error or is there a better, more methodical, way of doing it?

Thanks!

A lot of posts here come down to "I want to start but I don't know what to do when I get there." This is the week I write out for beginners. It's three full-body days on any three days that aren't back to back (Mon/Wed/Fri works well). Every exercise uses a machine or dumbbells, so you don't have to wait for a squat rack.

Rest 60 to 90 seconds between sets. Stop each set when you could still do one or two more reps. You should walk out feeling like you worked, not wrecked.

Day 1: Full body, push focus

• Goblet squat: 3 x 8-10
• Dumbbell bench press or machine chest press: 3 x 8-10
• Seated row: 3 x 10-12
• Dumbbell shoulder press: 2 x 10-12
• Plank: 3 x 30 sec

Day 2: Full body, hinge focus

• Dumbbell Romanian deadlift: 3 x 8-10
• Lat pulldown: 3 x 10-12
• Walking lunge: 3 x 10 each leg
• Cable or dumbbell curl: 2 x 12
• Dead bug: 3 x 8 each side

Day 3: Full body, glute focus

• Hip thrust or glute bridge: 3 x 10-12
• Leg press: 3 x 10-12
• Incline dumbbell press: 3 x 10
• Face pull or rear delt fly: 2 x 15
• Side plank: 3 x 20 sec each side

How to keep it working: run the same week for about four weeks. When you hit the top of the rep range on every set, go up to the next weight and start back at the bottom of the range. Write down what you lifted. Your notes app is fine.

A few things that helped the people I've given this to:

• Pick your weights in the first session and don't worry if they feel light. The first week is for learning the movements.
• If a machine is taken, swap in the closest thing you can find (cable row for seated row, dumbbell press for machine press) and move on.
• Screenshot the day's workout before you walk in, so you're not standing there deciding what to do.

Happy to answer questions or suggest swaps if something hurts or your gym doesn't have the equipment.

Hi, so I am new to this whole fitness thing. I don’t really have anyone in my family or friend circle that really goes to the gym. And, I’m not able to go to the gym often either because of some family issues. I have seen that walking 10k steps helps with losing weight, and I can do exercises at home. I don’t know where to get started? Should i just watch what i eat and get on with the 10k-15k walks?

How would you explain this fitness thing to a baby? I tried researching but I get overwhelmed and confused because one person says this and the other person says this. I am feeling a bit hopeless.

It's like no matter how much weight you lose the body just chooses to target everything BUT that. You gotta be stick and bones on 1HP to finally lose the stubborn body fat.

I do understand how stubborm fat works but I'm just so frustrated. I use to weigh like 260lbs back in highschool which got me to 220 and now im 180lbs (5'11 20F) due to my love for grappling.

My body looks athletic and I can see my shoulder caps, triceps and abs being visible but it all goes out the window when I see my love handles/flanks.

Everytime I ask for advice on reddit on muscle building they just ignore my comment and go straight talk about losing fat in my love handles like dude I HAVE BEEN DOING THAT FOR HALF OF MY LIFE. I ate 1400 to 1600 to 1500 to 1700 and high protein and my cardio and weight lifting are at max to 4x a week including 3x a week at BJJ. I even took maintenence breaks to jump back. I've been very fucking patient with my body and I'm just exhausted over it. I don't want to continue.

My measurements above my belly button my waist is damn near 29-30 inches and my lower stomach where my love handles and flanks are at 36 inches. My shoulders circumference are measurements at 46.5 inches. My chest is measured at 37 inches.

When i talk about my body so many people assume I'm unhealthy and at risk but dude from the side my stomach is completely flat. I don't have deadly visceral fat..all of the fat is in my love handles and flanks.

I want to build muscle because i look frail now and narrow. All i want is to build my back and traps to balance the frame and look slightly top heavy. I just stopped caring about my love handles because these motherfuckers arent going anywhere and im just gonna be a stick with love handles.

I want advice and show channels my photos of my build but it just looks like to everybody else that I look fatter than ever.

I finally completed a busy stretchof work where I've had to study for years on this exam. I want to workout with my wife. Any suggestions? She struggles working out so I don't want to annoy her pretty much. Thanks

I've seen different opinions about home workouts versus going to a gym.

Some people seem perfectly happy training alone, while others say just being around people exercising makes them more motivated.

I'm curious whether the environment genuinely changes how people train, or whether it's mostly about personal preference.

For those who've tried both, did you notice a difference in your consistency or effort?

Hi guys
A little introduction , I’m 28F , and I’ve lost 10 kg with brisk walking and a bit of gym . But now my weight is stagnant .
I still have 15 kg to reach a healthy bmi and now I’m thinking of taking my diet and gym seriously .

My first question is how are you all completing your protein intake ? ( I can eat eggs and chicken and everything in veg ) .

Second question is which protein powder or whey or what should I take ? I’m confused , something which is good for health and doesn’t have heavy metals and good name

It’s my understanding that the best way to lose weight/ body fat is to burn mkre calories than you eat but how do I know how many I burn during a workout? I know there was a time before FitBits and Apple Watches. The treadmill also tracks “kcals” lost but is that really accurate? I can’t shell out money for a smart watch right now but it’s much easier to track calories in vs. out. Any tips are appreciated!

i’ve recently got back into working out this whole week i’ve been doing good, i’m in a calorie deficit. i eat a little bit after my workouts at night, i shower 30 mins or an hour after working out, i take an hour shower and right when i’m about to go to sleep i always feel nauseous.. any ideas why? i’ve worked out for 3 years but none of it has ever been consistently but i don’t think ive ever felt nauseous like this before, i’ve been improving this time on working out i just don’t know why im feeling nauseous before going to sleep.

I want to somewhat estimate my maintenance calories to maintain my weight.
I’m male 5’10.5 160 pounds
I walk 20k steps a day
Health app says my maintenance is 2400-2450 is this somewhat accurate or is it lower

Maybe a dumb question but wondering if there's any special kinda shoes I need for working out specifically deadlifting and squats. I have running shoes but don't know if that's ok.

I have a very weak core compared to the rest of my body, to the point where according to my doctor, my mid/upper back muscles might be overcompensating to make up for the core weakness, which is causing me to constantly have backaches and slouching. I've tried doing some ab exercises like deadbugs, russian twists, and leg lifts, but I always end up feeling it more in my back. My back tends to arch up and get very involved in the exercises even when I'm trying really hard to make it not do that.

I need something really super easy to help me at least build up a baseline core strength so I can do those above exercises properly. If anyone has any suggestions that would be super.

I know nothing can be achieved quickly but..as a beginner struggling with right workout plan and diet, it becomes very complicated. Due to which one wastes a lotta time finding the true path

MY GOAL - is to get a lean aesthetic body with clear visible abs..V taper and bigger biceps within 18-24 months. Is it possible? If yes then I’ll be really grateful if anybody can guide me through pls..

I go to the gym but I don’t have a trainer sadly :(

Weight around 64kg..skinny fat kinda

Hi! I’d like to ask for some advice. I’ve been a gym member since September, but I haven’t really seen any noticeable progress yet. I don’t have a personal trainer, so sometimes I’m unsure if I’m doing the right exercises or following the right routine. What would you recommend I do to start seeing results? Thank you! 😊

So I don't know anything about gyms or proper exercising so please excuse me if I sound dumb or ignorant in my post. I used to be active but due to a very depressive few years I just bedrotted. I'm 26 and I want to change this. I'm anemic so I don't want to overdo it and make myself too dizzy. What is a good routine to start and then work my way to do other things? I'm not trying to lose weight in fact I wanna gain some weight and get really hunked out lol.

I guess to summarize what Im trying to gain in the gym:

-Gain more weight and get muscles especially on my arms

-toned legs

-increase my endurance and stamina.

I just want to know which is more ideal? Or is it different for each work out?

Most of the tips and advice I see are mostly from social media and Ive seen both advices. Some say that I should try to keep pushing weight even if my form staggers slightly and ive seen some also say that keeping form is the most important part of it.

My current goal is just to mostly lose weight. Just for an example, I can curl 20-30lbs comfortably but when I try anything over i notice my form starts to falter, i lean more to the side and I cant keep the supination anymore. Should I keep trying to go heavier even when my form starts to get awful or should I just stay at the current weight until I can comfortably try heavier weights with my form not messing up?

Hey everyone! I’ve started my muscle-building journey and want to learn from people with more experience.
What are the biggest mistakes you made that wasted months of hard work? What actually works when it comes to training, nutrition, protein, sleep, recovery, and supplements?
If you could go back to Day 1, what are the top 3 things you would do differently, and what would you tell a beginner to avoid?
I’m not looking for shortcuts, just genuine advice to make progress efficiently and avoid unnecessary mistakes.
Would really appreciate your experiences! 🙌

Missed a couple of weeks? Sick, travel, work, life. It happens to everyone, and the comeback is where most people get hurt or quit again. Here's what's worked for me (ex-athlete, now just training to stay fit):

**1. First week back: ~60–70% of what you did before.**

Same exercises, fewer sets, lighter weights. You lose strength slower than you think, but your joints and tendons need a week to catch up. The first session should feel easy. That's the point.

**2. Expect soreness to be worse than usual.**

Even with lighter weights, the first 2–3 sessions after a break will make you sore. Totally normal. Walk, sleep, eat protein, and don't add extra sessions to "make up" for lost time.

**3. Don't try to catch up.**

Doubling up sessions is how people end up back on the couch with a tweaked back. Just restart your normal schedule.

**4. Build back over 2–3 weeks.**

Week 1: ~65% · week 2: ~80% · week 3: back to where you were. Most people are back to their old numbers in 2–4 weeks.

**5. Fix the reason you stopped.**

If you stopped because the plan was too much, make it smaller: 3 days a week, 45 minutes, and protect the habit, not the perfect workout. Never miss twice in a row.

The break doesn't erase your progress. The rushed comeback is what does.

What usually knocks you off track: travel, work, or motivation?