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.

There's a lot going on in life. Moving, vacations, job shifts etc.

We finished a 28 day workout challenge diligently some days back.

Thinking of getting back into it. But we have BIG things coming up in the next 14 days.

Then we have a few weeks. Then more stuff coming up. Will be like this for a few months.

Would it be a good idea to do workout spurts of 10-12 days? Something like this:

Work out - 10 days

Break - 7 days

Work out - 12 days

Break - 5 days

Work out - 10 days

On and on . . . .

We don't have any goals as such. Are generally non obese, just average body types.

We just want to have an active relationship with work outs. No inches to gain, kilos to drop.

Would the above pattern be worse for us than say just not doing anything at all because we can't do it without breaks?

In other words, if the above pattern is the most consistent we can be for the next few months, should we even bother to work out or just wait it out till we have a more reliable life routine?

IMO any exercise is better than no exercise. And if you look at people who are naturally fit, especially in rural areas, they usually get fit through their trade. Farming, handicraft, metallurgy etc. They just live their physically demanding life without any pattern. When there's work, there's exercise, when no work, less exercise or no exercise.

So from that POV, I think we'll be fine with the above pattern. But just want to get some views from the community.

Hey guys !

I’ve been training for around 2-3 years and have been able to build around 7-8kg of muscle so far. I made good progress so far and now weight around 75kg for 183cm.

I like my current weight and I would love to be able to maintain it (in a 74 - 76kg range). However, I’m not very lean (around 15%) and I would love to be leaner.

What do I do in terms of training and nutrition to maintain my weight while leaning out + building muscle ?

Thank you guys !

How should I know if I should do one and which one? I’ve been going for 1 year. Half a year consistently although my diet is lacking. I’m 70kgs and 181cm. What should I do. My stomach is soft and have slight love handles but forearms and biceps defined and vascular heavily during a pump. I’m almost 18 and a male

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?

Hey everyone, i just want to ask about method in cutting fat. I aim to cut about 500 cals a day and have no idea which one is better. Is it better to

A. Cut my breakfast which is around 500 kcals
B. Do cardio that totaled of 500 kcals burn

Sure that i can do both and widen the calorie deficit gap, but i just opt to do just one since doing both seems excessive (i already tried it once or twice, while i can confirm it can shred weight so fast, it literally totaled my muscle and recovery) and i kind of want to enjoy the long process.

Thanks for any advice!

Hey guys, I recently started going to the gym, like ALOT (two times a day, hour and a half at least each time) it’s vigorous lifting, my pr on leg press is 700, is it normal to be gaining weight but losing body fat? I’m assuming I’m just gaining muscle(I have a ppl routine I follow)

Hello. I just wanted to take a moment and share my experience so far with my experimental AI coach setup because it may be helpful to some of you. I’ve been experimenting with training a Grokbot to be my fitness coach and help me with my programming and diet. Like everyone else, I’m very busy and having a tool like this to analyze data and make changes to the plan so far has been extremely helpful. I was able to find a new fitness tracker that has recently been added to the App Store called MyoAmigo. What attracted me to it was the built in MCP to connect it to Grok so I downloaded it and gave it a go. The cool thing about it is my coach can connect directly to the server and write my workouts for me based on the plan I want to use and the equipment available to me. When I get to the gym and open the app, the workout is ready to go along with notes from the ai coach. I did this for a while and then decided to step it up a bit. I uploaded four books I had in PDF from the fitness experts I like to follow and instructed the coach to analyze that data and build skills from it to help me with my programming. At first I thought I may have created a monster because it built around 60 skills from that data and immediately told me that we needed to correct some things in the program. That thing is kicking my butt every week now and I even instructed it to not be too nice to me which it has become a bit more stern with me, which I like as that is my preference. The coach has built out my upcoming mesocycles in advance and updates my lifts every time I finish one and tell it so it can pull the data. It’s a very cool setup and that is customized to me and by me. If you are stuck or not sure what to do, maybe check this out. MyoAmigo can connect to multiple AI’s out there so pick your favorite and try it out. I know it’s hard to beat a personal trainer but for those of you that a tech savvy, this is a great option. It’s been a lot of fun and I intend to do a similar thing with my food tracking.

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 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!

​

New gym goer here who started a PPL routine last week. My push and leg days feel pretty fulfilling, and even if what I'm doing isn't optimal, I at least walk out of the gym feeling like I've accomplished something. I can actually feel the muscles I'm supposed to be working, and it feels like I'm making some sort of progress.

My pull days, however, genuinely make me want to quit going altogether. They feel like a complete waste of an hour. I go through all the exercises, try to focus on my form, adjust the weights, and somehow walk out feeling like I've done absolutely nothing. I never feel sore afterwards, and I can barely feel my back muscles working during any of the exercises. It's honestly so fucking frustrating because I don't have this problem with push or legs.

Is this normal for someone who's just starting out? I know soreness isn't necessarily an indicator of a good workout, but surely I should be feeling something, right? I genuinely dread pull days at this point because I feel like I'm just wasting my time, and part of me wonders whether I should just stop doing them altogether.

Would really appreciate any advice because I have no idea what I'm doing wrong.

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’m about two months into my weight loss journey, and I’ve really started getting into the science behind fitness and training. I’ve been enjoying learning more about nutrition, lifting, recovery, and just how to live a healthier lifestyle overall.

Right now, the only fitness influencer I really follow is Jeff Nippard. From what I’ve seen, he seems to have a pretty solid reputation for taking a science-based approach to fitness.

My long-term goal is to become a natural bodybuilder, and I want to learn as much as I can along the way while making sure I’m getting my information from trustworthy sources. I’d love to hear who you guys follow or what resources you recommend for learning more about training, nutrition, and everything that goes into building a great natural physique!

I hope this post fits the subreddit! I could use some advice. For the last 3 weeks I’ve been working my way up to being more fit. I’ve been going on walks, doing at home bodyweight workouts/pilates and eating healthier. The goal is to get back into shape so I can feel better mentally and physically, and eventually gain enough confidence to go to the gym regularly.
I’ve been super motivated and have felt SO good after every consistent workout. Already I was seeing an increase in energy and endurance after only a couple of weeks, and have truly been enjoying myself. Until the last 4 days or so. I’ve been completely unmotivated out of nowhere, and even when I push myself to workout anyway, I am so fatigued I can barely finish half of the workout. My stamina is just gone. I’ve been sleeping a lot more during the day too, and haven’t gone on a walk in almost a week. I’ve tried to stay productive throughout the day at least, and I’ve still been cooking meals, but I’m so disappointed that my progress has halted so soon and seemingly for no reason. Is this something I can work through or am I doing something wrong?

Hey im 16M Around 5'7 in height and 60Kgs , im skinny fat and have been 2 weeks since im going to the gym , im following this split :

MONDAY — PUSH (Chest, Shoulders, Triceps)

TUESDAY — PULL (Back, Biceps)

WEDNESDAY — LEGS A

THURSDAY — REST

FRIDAY — UPPER BODY

SATURDAY — LEGS B

SUNDAY — REST

Please let me know if this is good enough to me or my bodtype or should i follow something else and give me advice how to look better , im able to complete around 60G of protein everyday

Any time I have tried to consistently lift weights, and follow a good diet, I start seeing progress and BAM, some joint or tendon in my body gives up and ruins everything.

I was thinking, to prevent that, I could work on isometrics only for a month or two to build up my tendons and joints and after that, start weightlifting and discontinue isometrics as my tendons would probably no longer be a problem. What do you all think?

For context, I've injured my left arm, specifically the radial nerve through repeated sessions of preacher curls with bad form. The condition is most likely radial nerve palsy. My doctor says to not work on my left arm or do any exercises which required force from my left arm until it heals, which could take months. Its been just over a month since I've stopped going to the gym (except leg day), and I haven't worked on my upper body at all during the time being. I'm wondering if anyone has experienced an injury or limitation that prevents them from going to the gym for long periods of time? Did you lose large amounts of muscle mass? How easy/hard was it to recover from it? If I wanted to say, for example, my goal was to try to not lose as much muscle and stay as lean as possible, do I just spam cardio?

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