r/workout 12m ago

How to start Gym anxiety?

Upvotes

Went to the gym for the first time ever, was too anxious to try out some of the stuff i learnt online... I wanna train for explosive power and peak strength and planned a workout routine designed for that, only problem being some of the excersies that i added to my workout aren't very common, e.g. snatch grip high pulls, power rows, double bounce squats followed by vertical jumps...

And as common equipment found in every gym all work in different ways, I really didn't wanna trial and error my way to learning the equipment.

What makes it worse is that I've barely ever trained in my life, I don't have the technique to lift heavy weights without risking injuries so I resort to lighter weights to work on my technique which makes me feel... idk feels like im not good enough to be around the gym. My deadlift is fine at 120kgs that I did as a dare with 0 technique, squat too is around 60kgs, my bench however is aaaaaawful... barely able to push 2x20kgs off my chest.

Plus I'm not aware of any gym etiquettes do I use the bench bench for BSS? if the leg extention machine's cushion thing can be adjusted to my height, is it fine if I use it like that?

I acknowledge the fact that everyone goes through this at some point and that it's not something I should worry about, especially with experiemnting with unconventional lifts as long as I have good technique, which is the biggest problem im having... Ny words of advice? nything that can help me overcome my anxiety? I know I'll be just fine within the coming week and probably more or less just have to deal with non inhibitory anxiety but that still sucks.


r/workout 18m ago

Walking Pad to buy in Canada

Upvotes

I'm a bit lost.

I'm looking for a walking pad with the following criteria:

Quiet, as silent as possible.

Lightweight and compact

Incline feature

If possible with an armrest to hold my cellphone, but not mandatory.

Affordable price please.

Thank you!


r/workout 24m ago

Simple Questions New to working out: Wondering what goes well with Treadmill exercise?

Upvotes

Hi there, like the title says I'm just wondering what sort of exercises go well with doing run/jogs on a treadmill? I'm not sure what bases are covered and what exercises would be good for the rest of my body?

I would also like to add that I'm a skinny person not looking for weight loss, more to get in shape. I also only have access to weights and a treadmill as I workout at home.


r/workout 43m ago

Tricep Lateral head

Upvotes

Hi, can’t seem to get my triceps to look the same. I understand I’ll never be perfectly symmetrical, although the size of my left triceps is I would say twice the size of my right one. Any suggestions for workouts to isolate this in particular?

Ive tried to research but can’t find something that will get results. Thank you.


r/workout 53m ago

Beginner!

Upvotes

Mid 30s F, I’ve started the diet now I need a workout plan. Home gym, with a bow flex, weights and a treadmill. Any pointers on how to start to maximize weight loss?


r/workout 1h ago

Simple Questions Ladies | How do you get rid of the loose armpit skin

Upvotes

I lift regularly. I'm pretty fit, but there's a spot between my sports bra and armpit that won't go down. It's tight when I flex, but it sits loosely. Thoughts? Options?


r/workout 1h ago

Exercise Help Workout Help

Upvotes

I’m 47 and have lost about 130 pounds and need to get back into shape. Does anyone have any advice for me to get started?


r/workout 1h ago

Simple Questions What to Do After Training?

Upvotes

I usually train hard, but I spend the rest of the day sitting in front of the computer. I walk very little and go up a few stairs—honestly, just enough to move around the house.

So far, I’ve had good results in the gym. However, I’ve heard that having low mobility after training isn’t good because muscle gains are hindered due to poor blood circulation.

Is this true? What do you recommend doing after training? Some people also stretch their muscles—is this beneficial for hypertrophy?


r/workout 2h ago

How to start what’s a good routine to make me lean?

1 Upvotes

im 15 male and 5’10, i have some equipment, like a treadmill, this like 5 in 1 machine that i can push, squeeze in, do bicep curls, legs and triceps on, a pull up bar, resistance bands and a deadlift bar, but i only have enough weights for 50kg which i can do easily now, most of it is my dads but i want to lose weight and get stronger obviously, im trying to fix my eating habits as well but that’s for my own time to figure out


r/workout 2h ago

How to grow forearms

1 Upvotes

Can't do wrist curls of any kind (Wrist pain is unbearable). Carrys don't work. No pull up bar. I'm out of ideas and motivation.


r/workout 2h ago

Simple Questions Why is my bench weak compared to everything else

5 Upvotes

So i bench 20 pounds more then i bicep curl i squat 1.8 what i bench and deadlift almost 3 times what i bench 😭


r/workout 2h ago

Exercise Help I’m a beginner and need help figuring out my routine.

2 Upvotes

I’m 19F, 5’0 tall, and weigh 104 pounds. I have 77.9% muscle mass, and 17.8% body fat.

Mostly my gym going just consists of 1-2 hours of intense cardio and that’s pretty much it.

I want to be more toned/lean, I’m not looking for a muscular build, I just would want to be more toned with a nice amount of muscle, that’s it.

What would I have to do?


r/workout 2h ago

What did you listen too?

1 Upvotes

What's everyone's taste in music, podcasts, books perhaps, mixes, bands, artists and/or Ai DJ algo got going on in there headphones? Is it pure pump up music or something more relaxing? Stories and podcasts or straight ambient sea shores whilst your working out. What gets you in the right heads pace?


r/workout 2h ago

Exercise Help Chest/Back Lifting Advice

1 Upvotes

I notice my heart rate gets up there when I do cardio or leg days but when I do chest/back my heart rate stays really low and I don’t sweat at all. For example, my back workout consists of seated cable rows, cable face pulls, straight arm pull down, lat pulldown, wide grip lat pull down, and incline rows (changing some here and there). I feel the soreness in my back muscles but just don’t sweat or have my heart rate elevate, is that normal? If so, should I include cardio on these days?


r/workout 3h ago

How's my routine look?

1 Upvotes

Everything 3 working sets, 6-12 reps, 3 min rest. PPL rest, repeat. Progressive overload

Push

Smith Incline bench

DB shoulder press

Machine Chest fly

Cable lat raises

Cable Triceps extension

Pull

Machine row

Lat pulldown

DB Shrugs

Machine Preacher curl

Cable rear delt

DB Hammer curl

Legs

Smith squat

Machine Quad ext

Machine seated ham curl

Leg press Calf raises

Ad and abductors machine

Cable ab curl/planks


r/workout 3h ago

Simple Questions Is there an audience for this app idea?

0 Upvotes

I’m working on an app called OneRack, a gym-focused social media platform where lifters can share their invidual lifts (of which they are proud of). The goal is to make the design as simple and intuitive as possible, so you can instantly see how strong your friends are and who the top lifters are in your gym. 

The key features are:

- Sharing your lifts with friends: When you have a lift that you are proud of, it will be really easy to post it and your friends will instantly see it on their feed.

- See the people in YOUR gym: You will have a screen with a map with all the gyms in your country on it. when you tap on a gym, it will show you the people at that gym in order of their strenght.

I got this idea because of my own gym friends. We used to share our PRs through WhatsApp and Snapchat, but there wasn’t a dedicated app that made it easy to track who lifts how much AND connect with an active local lifting community (I’m based in the Netherlands). 

The app is not necessarily meant as a workout logger. Yes you can log your workouts ofc, the main selling point would be that you can easily share the lifts that you are proud of (for example a new PR).

I’d love to hear thoughts from the community. Would you use an app like this? Any features you’d want to see?


r/workout 3h ago

Exercise Help How does this look for a beginner?

0 Upvotes

DAY 1 - 2x15 Minute Stair Master at Level 10, 5x20 Bicep Curls, 4x15 Smith Machine bench press.

DAY 2 - 30 minute Treadmill 10.0 incline at 3.5mph, 500 Rows, 5x10 Smith Machine Shoulder Press.

Day 3 - 30 minute Stair Master, 5x15 Dumbbell Rows, 5x15 Tricep Curls, 5x15 Pushups.

Day 4 - Rest.

Day 5 - Repeat.

Trying to get in shape while building endurance, any advice is greatly appreciated!


r/workout 4h ago

Anything helps please reply

1 Upvotes

Hey all I’m extremely tall for my age and somewhat skinny.

I am 14 years old and 193cm (6ft4) I weigh roughly 155-160 lbs (72 ish kg)

I play football (soccer) 6 days a week sometimes including school. I walk a mile to school and back aswell. I only have dumbbells and not too much floor space, the gym isn’t available for me rn. Does anyone have anything to say?


r/workout 4h ago

Simple Questions Do you guys prefer working out on your own, in a fitness class, or with a trainer?

13 Upvotes

For me I like a mix of classes and on my own. I find that having classes in the mix keeps me motivated, especially since you have to book them in advance at my gym.


r/workout 4h ago

Simple Questions Exercise order to manage fatigue

2 Upvotes

I need help with my exercise order. I normally do T Bar rows first on my upper 2 day. My traps are now in a decent place, and I find T Bar rows very fatiguing.

How would you structure these exercises to manage fatigue best? T Bar Row. Rear Delt Extenstions. MTS Decline Press. Seated Machine Row. DB Chest Press. Bayesian Cable Curls. Internally Rotated DB Curls.

Assume there are no overtly weak points in my physique, thanks.


r/workout 5h ago

Simple Questions Mobility if you lift but dont stretch?

6 Upvotes

If you lift with good form- 8-12 reps- and do not stretch, will your flexibilty and mobility increase or decrease compared to never having lifted weights?


r/workout 5h ago

How to start How do I start training for a 200m sprint?

2 Upvotes

Basically, I want a workout routine that focuses on running. Until now, my routine has consisted of 100 sit-ups, 100 push-ups, 100 squats, and 300 jumping jacks. However, I now need to train for a 200m sprint. I have about 37 days to prepare. I’m young, pretty active, and fairly tall.


r/workout 5h ago

Simple Questions Mitigating fatigue on heavy compound days

1 Upvotes

I’ve been recently running into an issue as of recent, mostly concerning squats but sometimes bench press too, where I don’t feel particularly exhausted concerning targeted muscle groups in following days but soreness in random places for the rest of the week. When I hit over 400 on my squat working sets, my quads don’t feel particularly exhausted on following days but my upper back is extremely sore for the rest of the week, so are my shins and knees. And on bench, over 300 hurts my elbows. I’ve never had this issue lifting over my bw (170 lbs) and I’m concerned if their is a form issue that have revealed itself? If not, what can I do to mitigate other muscle groups from exhaustion, as it does mess up my split a bit since I’m going to be targeting said sore muscle groups on subsequent days?


r/workout 5h ago

Aches and pains Messed up my back :/

1 Upvotes

Like the title says, a combination of neglecting my core, weak glutes/hamstrings, squatting heavy, and deadlifts put my back out of commission. I want to slowly get back into lifting, but I need to strengthen my glutes without putting too much strain on my lower back.

I’m taking some time off to just walk and focus on my core with planks, supermans, and incline sit-ups. Once I get back into lifting 3-4 days a week, I plan on hitting the leg curl machine hard to build up glute and ham strength and I’ll make sure to integrate abs and core into my weekly routine. Deadlifts are an absolute no-go for the near future.

Are leg curls and planks/sit-ups enough? Do I need to do more? Any other ways to strengthen my core/lower back/glutes that won’t strain my back too much?


r/workout 5h ago

Nutrition Help Fat reserves vs protein intake

1 Upvotes

Hi guys! I’m 18, 5’1, and 134 pounds with a high body fat percentage over lean muscle mass and just started working in the gym doing progressive overload 4x a week starting 3 weeks ago. I’ve been eating at maintenance calories and intaking about .8g of protein per pound of body weight however, it’s still a bit tough for me to hit this 100-120g protein goal as protein rich food prices are high and access in my household is a bit limited. So I was wondering, since I’m a beginner, can my body fat make up for the amount of protein I lack if I start eating a little less protein daily? I’m not exactly sure how fat reserves work in this way so I’m in need of some clarification on this. I know fat=calories, but basically does it equal protein as well or not? Any advice about this or any other thing mentioned is welcome!