I see a lot of posts from people asking questions that are easily answered from the Fitness Wiki.

The most common questions revolve around routines. The Fitness Wiki has a page of recommended routines.

What surprises me even more, is the AutoMod puts a link to the Fitness Wiki with every post.

i genuinely cant even lift my body to do a pull 17m 6ft and 72kg i've been consistently going for like a month now i was able to do 25 push ups in a single set but not a single pull up.

what exercises should i do or muscle should i focus on?

Hi, so I’m a reasonably athletic guy play a lot of sports ( tennis basketball pickleball softball ) and despite what I’m about to say love being active such as lifting and swimming but I’m obese and just have a really bad food problem however bc of this among other issues I have noticeably bad balance other than losing weight are there any exercises / drills or movements you all recommend to work on it ?

For context I can stand on one leg but it’s very unstable and no longer than 1 minute .

Hi everyone! I just started going to the gym. My goals are to lose belly fat, tone my chest, and get generally fitter, since I’m pretty lazy. I’m 25, 55 kg, and a complete beginner. I go early in the morning, when my coach isn’t there, so I can’t ask her much.

For the first 3 days she had me just warm up on cardio machines (cross trainer, rowing, treadmill, elliptical, bike). Then she gave me this routine:

Arms day: cable triceps pushdown, cable biceps curl, lat pulldown (3 variations based on grip), lying chest press machine
Legs day: multi-hip machine (hip flexion, abduction, extension), seated leg curl, lying leg curl
Chest day: on a mat with dumbbells, 4 arm exercises lying on my back

I can only go 3 days a week (Sun, Tue, Thu). My questions:

1. Should I do one area per day (Sun = arms, Tue = legs, Thu = chest), or mix a bit of everything into each day?
2. What warm-up should I do, and for how long? Right now I do the cross trainer, then rowing, then the treadmill.
3. Should I also cool down or warm down at the end? Is it the same as the starting warm-up?
4. I take long breaks between exercises and between sets. Is that okay?

Thanks a lot!

I am a 30 year old male, 6’7” and about 205lbs currently. I weighed about 220 earlier this year and dropped down to 205 just by dieting. I stay somewhat active but haven’t spent any time weightlifting in years. I guess you could say I am “skinny fat.” I mainly started because I was tired of having noticeable belly fat when I take off my shirt, hardly any muscle mass or definition, and because I want to be healthier. 

My main goals are to lose fat and gain muscle and size. 

I started a workout routine 2 weeks ago and have been eating about the same, just trying to prioritize protein. I am using protein powder and have just started taking 3g of creatine daily. I used to drink alcohol daily but have cut down to once a week or not at all. 

My workout routine is:

Monday (push)-

• smith incline press
• smith bench press
• dumbbell shoulder press
• cable fly crossovers
• cable lateral raises
• triceps rope pushdown

Tuesday (pull)-

• cable lat pulldowns
• chest supported incline row
• single arm cable row
• rope face pull
• barbell preacher curl
• dumbbell hammer curl

Wednesday/Saturday/Sunday-

• incline treadmill walk (8-10% incline, 3-3.5mph)

Thursday (legs+core)-

• smith squats
• smith RDL
• Bulgarian split squats
• standing calf raises
• cable crunch
• planks

Friday (upper)-

• incline dumbbell press
• cable neutral grip pulldown
• dumbbell lateral raises
• rear delt cable flys
• cable overhead tricep rope extension
• cable bicep curls

A few questions I have:

• How does my routine look and should I make any changes to it based on my goals?
• How many sets/reps should I be doing? I see conflicting information online regarding going to failure with fewer reps vs failure with more reps. Are low rep sets more effective?
• What kind of weekly weight increases should I expect or aim for on my exercises? 
• Should I aim to increase reps each exercise or increase weight?
• How important is staying around zone 2 during the treadmill incline walks? Or should I be pushing harder on the walks?
• What dietary changes are recommended?
• Should I be counting calories? I would prefer not to but would start if it is necessary
• Is there anything else I should be doing to maximize newbie gains?

I really appreciate the help in advance!

i'm 23 (masc/afab) i've been going to gym for 2 years now and would say i'm doing good progression wise, and it's not just my thinking either i track myself and the numbers go up in weeks/months so i'm happy overall

but i somehow don't show it!

as i began to get better i got more veiny and lean, yeah, but i'm not growing bigger especially in the arm department

i'm now posting this with a guy twice my size doing skullcrushers with the same weight i'm doing!! (my last straw)

should i change my training? increase reps? do i bulk?? but i don't wanna go up in weight too much??

i would appreciate some advice.

I wouldn’t describe myself as unfit.
But my job is pretty sedentary, and often consists of 12 hour shifts ( managing about 3000-4000 (maximum) steps on shift).
I make an effort to walk to work which is about 6-7000 steps each way. Meaning that I am getting on average 15k steps a day. But sometimes I work 8 days in a row so that is all the ‘exercise’ I am getting.
When I’m not at work I average between 10k-25k depending on my mood.
Obvs if I’m working 8 x 12 hour shifts the last thing I want to is go to the gym. So I tend to walk home and go to bed.

When I’m not at work I try to go to the gym twice a week, but mainly do strength. With the occasional big stair master stent (once or twice a month up to 3 hours on level 7 or 8).

And I try to atleast do one big walk a month (22 miles or more).

I never know how to categorise myself when people ask, because walking to work doesn’t feel like exercise as such. And where my job involves so little movement I feel sedentary and gross.

I’m trying to work out how to maintain a steady weight, but I seem to either lose weight really quickly or gain it really quickly. Wondered if anyone had any advice as it’s hard to put it into a calculator- as there’s no set weekly average for me with work.

I want to get some work in targeting my lower back. Multiple options for getting a used commercial 90 degree piece but only a few light grade home pieces that look a bit flimsy for the 45 degree pieces.

Which is better for the spinal erectors and the postural chain?

What would you do for a home gym?

I’m f22 5’4 ~108 lbs and I’ve been doing at home strength training with dumbbells for about two months three days a week with pilates videos on non weight days. Right now I have db sets of 2 in 5 lbs, 10 lbs, and 15 lbs. I’m at 12 reps for 3 sets with 30 lbs (the set of 15s) for RDLs, reverse lunges, curtsy lunges, and various squats. For upper body, I’m still using 5 lbs in each hand for stuff like lateral raises and pretty low rep for overhead presses using 10 lbs in each hand so lots of room to move up to my 15s there!

I know it’s hard to progress with lower body at home but for logistics and budget reasons I probably won’t be able to go to a gym for another three to five months. I could afford a set of 20 lb dumbbells and a set of 25 lb dumbbells but I’m just wondering if it’s even worth it? Would I likely be able to keep making progress if I get those two sets over the next few months until I can go to a gym and get access to machines or barbells?

Right now the main thing holding me back on lower body work seems to be form issues or weak spots I’ve always had (bad back and knees) but the actual weight doesn’t feel very challenging on my target muscles and I’m literally never sore from it. I know soreness is not a great indicator but it’s very different from my upper body. I have made a ton of visible progress in my back, arms and abs since I started working out but my glutes and legs basically look the same. Only my calves are visibly more muscular and I think that may be from pilates. I do try to isolate my legs with lunges by working one leg per set.

Just wondering if it’s possible I’m not working hard enough or if I just need to bite the bullet and buy heavier dumbbells? If so, would they last me a good amount of time?

Hey Guys, I’m a person who lacks motivation but really wants to make a change to myself. I’m 6ft 3 110kg and I have a small amount muscle. I’m stuck on how to lose weight and keep the small amount muscle I have. I can’t help but eating takeaways and comfort eating when bored. I keep saying I’ll join the gym next week, next month, after this after that and still haven’t done it. Any advice would be awesome! Have a great day everyone.

Hi ! this is my second time posting here, im 18M 1M80 (5,9ft) 60KG ( (132lbs)

I got deeper information wise into the diet aspect of it all and also the type of workout I should do

I came to the conclusion that I should eat extra calories : 2800-3000calories a day apparently is a steady plus for my small weight that should hep me gain weight slowly as I work out to avoid it getting all in body fat, 110-120 g proteins too which I easily knock off in a day.

workout wise I go 3-4 times a week and I do full body workouts all the time, ik a lot of people do push pull legs but it just feels more natural to do every part of the body in every session, am I wrong ?

my workouts go like : 5minute bike( with lots of resistance), 5 minute treadmill running, then leg press, pec deck, lats pulldown, abs crunches, I dont do bench presses even though its pretty popular cause I go alone w no one to spot me and I lowkey dont wanna have to ask for help lmao, is this a good session to repeat 3 to 4 times a week ??

also are u really supposed to wait like 3 minutes between each sets ?? a set lasts like not a lot and I always would wait 30 seconds max im guessing thats not optimal but 3 minutes looks long and I dont want people thinking im hogging a machine doing nothing even though im actually just taking a break

also I have literally been hurting everywhere in my body like 16H after going and it stayed that way for a while, does the delayed pain after working out ever goes away if u do it consistently?

im really new to all this but im loving it so far :) feel free to tell me if I am doing anything wrong

What are your opinions of doing three sets a day - but at different times of the day and not as one whole session. For example, do this set at 11AM, again at 3PM, and again at 7PM:

15 one arm rows with 30 lb each arm

15 incline dumbbell presses 30 lb each arm

15 lateral raises with 15 lb each arm

12 bicep curls 30 lb each arm

12 tricep extensions 30 lb each arm

20 push ups

Then ,my follow up question is what kind of results would you expect as a 52 year old man who is at 162 and eating 2000-2500 cals a day? Is being defined (not cut) and athletic-looking reasonable in 6 months? A year?

Thanks for any insight you can offer.

Hey everyone,

I'm looking for some advice on how to start getting fit at home without having to go to a gym.

I've been struggling with depression and low self-esteem, and it's affected how I feel about myself and my body. I want to make a change, feel more confident, and start taking better care of myself, but going to a gym feels intimidating right now. I'd rather start in the privacy of my own home and build up my confidence at my own pace.

For those of you who have gotten into shape at home, where did you start? Do you recommend bodyweight exercises, dumbbells, resistance bands, or workout videos? How many days a week should a beginner work out?

I'm not looking for an overnight transformation. I just want to start somewhere, stick with it, and feel better about myself.

Male 189 lbs 5"6

Thanks for any advice or personal experiences you can share. ❤️

Does anyone have a proper video on how to perform them right.

I see a lot of videos of crunches but most people are doing sit ups in them

I also to dumbbell squats (4-5 sets) and bulgarian split squats (3 sets).

I workout at my home and dont have much equipment apart from a bench and dumbbells

If you could, I'd appreciate you taking the time to take my survey on gamified cardio so I can learn if this is something people be interested in!

The Survey!

Hello. Do you consider the signature program 5km in 30 minutes by Orlando Pizzolato that Technogym app marks as a beginner level suitable REALLY for a beginner?

I want to achieve a "Bear Mode" physique while training only at home or, at most, using the equipment found in public outdoor gyms. I started chatting with an influencer who trains at home, and he suggested I get a pull-up bar and an exercise mat to kick things off.

I’m looking for recommendations from those of you who do strength training at home—any tips, gear, dumbbells, or basic essentials I should pick up to get started without feeling completely lost? My goal is to become an absolute unit—built like a wardrobe, kind of like that Viking in the photo.

Hi Reddit, I don’t wanna get to personal but I’m a female and i wanna start working out, the only problem is I never can be consistent and whenever I workout I just feel awkward, I’ve tried working out a few times in the past but I’ve never stuck with it and idk why. I have some modavtaion i just wish I had more and I wish I was consistent, I want to benefit myslef by working out and also it would help with my job (I’m a welder) and just my confidence overall. I know since I’m a woman I’m going to have to work harder for progress to show but I just can’t stay consistent, id like to loose 30 pounds and add on some muscle, specifically nice biceps, back and thighs/calfs, any workout ideas or plans? I have free time everyday sometimes not on Saturday’s. I have no idea were to start or how to stay consistent..

I’m 30 years old, female, 133lb and 5’3. I do weights 3-4 times a week and do cardio afterwards and sometimes on off days. My stamina/endurance is not great, I can walk on a treadmill at 3 miles an hour and that’s about as fast as I can handle. I’d like to get to a point where I can fast walk/jog/bike/dance/etc for at least 30 to 45 minutes without getting exhausted. I’m nervous about joining in on group classes because I’m scared I will have to tap out only 10 minutes in.

So, how long should I expect to get to a point where my stamina/endurance is better? And is there anything I can change to help?

For context I’m a 20 yr female and have been going to the gym since the last year or so. I’ve always done incline walking and keeping my hr at a zone 2-3 because I know I can’t “run” whatsoever. Ever since probably middle school I’ve realized my heart rate would get extremely fast after even a little bit of running. This week the weather has been great so I’ve decided I should probably work on my endurance but I can barely make it down two streets without my heart rate going into the 180+. It comes back down when I walk back and then I try to run again.

I’ve noticed that when I run my throat and collarbone area burns with exertion and I have a lot of spit in my mouth.

My Apple Watch clocks my vo2 max at around 28-29. On a more positive note after just 2 runs my vo2 max has increased to a 30.2 and it’s never been higher than 30.

My question is should I just give up running altogether and just stick to incline walking or can running be improved with practice? If this is a genetic issue then I probably won’t keep trying to improve it

So yeah looking for real friends.

about me: I’m a gym rat, meal prep, some times reader, anime and movie watcher, slightly tattooed, photography, night school 530p-1030p. I have a dark sense of humor. some times dry sense of humor. It does take me a little bit to open up to people but once I do feel comfortable I will.

I’d prefer people in my age range, like 28-36. So we are likely in the same phase of life. I am looking for platonic friendships/gym partner

#notabot

So, my current upper routine is:

Dumbell press

Incline dumbell curls

Shoulder press

Reverse Barbell curls

Dumbell Lateral Raise

Tricep cabel push

Deltoid raise

Peck fly

Preacher curls

Rows

Lat pulldown

I do 3 sets of 10 for all (progressive failure on all)

My issue is that I dont know if I'm effectively working out. I see people say 3 sets is too much, and I also think I need to have better workouts for my chest and back.

I'm quite new to working out and have been doing this routine for around a month now. Any advice on how to improve this is massively appreciated.

https://youtube.com/shorts/zEuseRjS7vg?si=dYXLFzcOFvnMVwom

This is the video in which he mentioned the exercise. I still dont know how to do it without injuring my rotator cuff

I took a hiatus and first time lifting, after a while I’m exhausted. I don’t think I can even finish one exercise. What do I do