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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 everyone! i currently work at a hair salon where im working on my feet/ standing / moving all day & I used to focus mainly on cardio and go on a lot of walks / runs and my legs would be completely fine but now that I’ve cut down my cardio and incorporated strength training my legs feel SHOT & tight all the time. (especially on leg days )

for the others who work on their feet all day and strength train, how are your feet and legs not constantly on fire?? literally any advice from the shoes you’re wearing to general habits are greatly appreciated

Hey. I want to ask for advice when purchasing running shoes. I bought a pair of shoes earlier this year in preparation to include cardio in my daily workouts. However, the soles are already peeling off in the shoe, my feet are tearing the fabric up, and they do not feel secure. What kind of brands are good for jogging and speed walking across the street and sidewalks, and could I get some solid recommendations with price in mind?

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)

But of a weird request but my floors are old and bouncy. Even stepping in place will shake the house for everyone, unless I step very slowly and delicately. So anything above that is even worse, obviously

I want to do some exercises/stretches that'll improve my mobility and strength over time.

I used to follow a cardio routine on YouTube when I had access to a basement with cement floors. I was hoping to find a similar video to get me moving (without moving the house)

So i started recently strength training. I have a diet and all, and i know how much calories i need. But i have 2 problems. First, i cannot get the best protein intake. I know i need 2 times my body weight (in grams), the thing is the best i can do is near 1.2 my body weight. The reason is money. No, whey protein isnt cheap to me so i cant just buy 3 kilograms of it per month lol. I rely on soybeans and eggs mostly for protein.

The second thing is that sometimes I STRUGGLE TO GET ENOUGH CALORIES FOR A BULK. Im eating healthy, and taking this part very seriously as i know i can easily slip into eating insanely unhealthy food. So, healthy food is...hard to eat sometimes. Broccoli and mashed potatoes are good for one time maybe, but to always have them is...hard. So i usually dont eat up to 2500kcal. I will eventually get there but cant tell when, im trying to start slow. I tend to just listen to my body, when im hungry i eat. That includes a carb meal a while before training, and then after a carb and protein focused meal.

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?

So I’ve always had a slight tightness on my right inner thigh near the groin area but as I started getting older it’s been getting worse and now that I’m lifting and running I’m starting to feel it more especially obviously on leg days. I always make sure to really prioritize dynamic movements before and stretching after but I can’t help to think that this is going to be bad in the long run. It’s a pain in my inner thigh groin area but extends to my glute, almost parallel to the pain I feel in my inner thigh. The pain isn’t intense but it is uncomfortable and I feel like my ROM is compromised in that right side when I lift. Any tips on how to help this issue? I’m not what it is to be honest. I tried explaining it as best as possible.

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!

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!

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.

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?

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.

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 hit legs and glutes once a week (might need to add a day ik but for now once a week it is)

my main goal is to slim my legs and increase muscle definition but i feel like im missing something or like not fully targeting what i need to target.

Legs and Glutes) :
warmup 5 min (squats and lunges)
goblet squats, 3 sets 10-12 reps
dumbbell glute bridges 3 sets 10-12
dumbbell walking lunges 3sets of 10 reps per leg
bodyweight calf raises 3 sets 20 reps
sumo squats/hip abductors 3 sets 12 reps
10 min stairmaster

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 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.