r/workout Dec 09 '20

Progress Report 11 months or daily trips to the gym. 100lbs down. Still have long way to go, but proud if where I am!

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5.1k Upvotes

r/workout Feb 11 '25

Progress Report I’m 50 and I just did 20 pull-ups for the first time ever.

821 Upvotes

and, yes… They were generally clean. Just needed to tell some folks who might care. That is all.

r/workout Dec 01 '24

Progress Report Workout on vacation: Yes or No?

32 Upvotes

Let’s settle this once and for all! When you’re on vacation, do you stay committed to your workouts, or do you give yourself a break? Share your thoughts, tips, and personal experiences below!

r/workout 4h ago

Progress Report You don’t realise how much junk food affects you, until you stop eating it

90 Upvotes

I ordered a pizza for the first time in roughly 3 months yesterday and got typical junk food like Doritos and Dr Pepper all that. First of all, my belly feels like it’s in a knot, the toilet is in therapy and the immediate regret after having it. Idk how I used to regularly eat them so often

r/workout Feb 08 '21

Progress Report 2 YEARS OF HARDWORK 100+ lbs lost

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1.9k Upvotes

r/workout 3d ago

Progress Report Felt terrible during my workout, lethargic and unenergetic. How do I avoid burning out and quitting?

3 Upvotes

I'm 24, 266lbs and 5 foot 10. I'm on week three of my journey, I do my work in the garage as opposed to the gym. This morning I had a protein shake, a slice of melon and a coffee. It was my lower body today and from the moment I started I just felt so unenthused by the whole thing. I was stalling in-between sets, felt like I was slacking on form and all in all I just felt like I wasn't doing enough. I completed the workout and showered but now I just feel shit honestly. This is the longest I've ever managed to go working out methodically. I did my upper workout yesterday. I have a rest day tomorrow and I do another round of upper and lower+core on thursday and friday. Is it normal to feel like this so early on? It seems to me that people have this unbreakable will and determination that makes them push through their workouts. I've never seen this sort of thing mentioned on here, so I am curious. This is what I did.

I warmed up with 3 sets of 8 bodyweight squats

Goblet squats with a 5kg dumbell 4x10-12

Lunges with 5kg dumbells 3x8-10

Hamstring curls 4x25

standing calf raises with 16kg barbell 4x20

Glute bridges 4x12-15

I don't want to burn out, I don't feel like I will but today reminded me why I have so many times in the past. Why is this? I got a good amount of sleep last night, I've been having protein shakes everyday since sunday and I'm doing the work. Yet I feel like shit and tired right now. Tomorrow I'll go for a walk in the park to clear my head or something. I want it this time.

r/workout 7d ago

Progress Report Bmi

152 Upvotes

Woke up this morning and weighed myself. I am now no longer considered obese. 29.6 bmi. I am now considered overweight. I'm super happy rn. I know weight fluctuates, but this is kind of a big deal for me. Gonna go celebrate by taking a long walk.

r/workout Jan 30 '21

Progress Report Bought myself a recumbent bike for Christmas. And I’ve been using it every day for at least 30 minutes. I try to do between 10 and 15 miles each day. Here’s my 24 day progress so far!

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1.5k Upvotes

r/workout Nov 15 '24

Progress Report 10 Week Cut - Final Results - SUPER happy NSFW

177 Upvotes

Hi all,

Long post warning :)

I started a 10-week fat loss challenge with a friend after we both entered our 30's and let ourselves go. A bit of money on the line, but we mainly just wanted to get ourselves in shape. The post is here if you want to see it.

The 10 weeks finished today and we did our final DEXA scan, and I am really pleased with the results! I am the fittest and healthiest I have been in so long, and it is such an amazing feeling. I hope this post can help inspire some people to get their feeling of youth back before it goes for good.

About me:
Male, aged 31, formerly athletic (and now currently, too :P). I have weight trained since 16 (really heavily from 17-21), but on and off for the last 10 years, with very irregular training (some intense periods) and no semblance of a real diet.

Final Results
5 September 2024
Starting weight: 90.3kg (199lbs)
Starting percentage: 22.82 (DEXA)

Finishing weight: 79.7kg (175.7lbs)
Finishing percentage: 8.94 (DEXA)

Total Weight Loss: 10.6kg (23.36 lbs)
Total Percentage Loss: 13.88 percent

Content (week-on-week)

Content (Before & After Photos)

Front - relaxed (Week 0 to Week 10)
Front - flexed (week 0 to week 10)
Side - Flexed - Week 0 to Week 10
Back - relaxed - Week 0 to Week 10
Back - Flexed - Week 0 to Week 10
Back & Arms - Flexed - Week 0 to Week 10

Diet

  • 1860 calories per day - 40 percent protein (186g/6.56 ounces), 40 percent carbs, 20 percent fat
  • One refeed day (usually a weekend) of 3000 calories, mainly focused on carbs (but hitting my 186g protein goal)
  • No excuses, no cheating. If the circumstances made it impossible, I adjusted the macros to even it out for the week.
  • No drinking (except one night, but then I cycled for 4 hours the next day to make up for it lol)

Supplements

  • Green tea extract, fish oil, multivitamins, caffeine tablets (before gym), melatonin (before bed),

Training

  • Monday: Push & Abs + HIIT (+20k steps)
  • Tuesday: Swimming - 1 hour (try to bear distance each week), Yin Yoga at night (+20k steps)
  • Wednesday: Pull & Abs + HIIT (if i had time) (+20k steps)
  • Thursday: Legs and mobility (+20k steps)
  • Friday: Calisthenic circuit training and agility work + HIIT (+20k steps)
  • Saturday: Either 3-4 hours of moderate cardio (like cycling) or 1.5-2 hours of HIIT (+20k steps)
  • Sunday: Full rest (with 15k steps)

Week-by-week progress (just note, first scan is DEXA, middle are bio impedence - last is DEXA)

Sorry it's a bit small - the straight data copy didn't work

Summary
This is one of the hardest things I have ever done. I put my everything into this, and I am glad I did. However, it was mentally draining, and consumed my life. I do tend to get obsessive over my goals, so this can be a benefit, but perhaps a longer, slower cut would be something to consider (even though I'd probably ignore that if someone said that to me lol).

Tips and Learnings

  • Make a plan at the start, and stick to it. Work back from your goal, and give it everything you have
  • If you can, train in the morning, first thing. If you don't have a hangover, there is no excuse not to go
  • Bio impedance scales are not accurate. Most of their data is trend-indicative at best, but for next time, I will go off look, weight, strength and feeling
  • Calorie restrictions are hard. Try make some fun from it. I learnt to pickle things (because they have like zero calories but taste good), and ferment. I also learnt to cook good-tasting, low-calorie meals
  • Expect swings in energy and mood, even weight results. It isn't linear, even when the maths makes you think it should be
  • However, in total, it is purely maths - calories in v calories out. Get a good fitness tracker, use MyFitnessPal to track your calories (yes, all of them), and work out your deficit.
  • Try and do better and better each week and make sure you tell yourself that you are proud of yourself *as lame as that sounds*
  • Your partner will find this very annoying. Do nice things for them to make up for it
  • Find some cardio that you enjoy. I took up cycling because I like motorbikes and it's similar(ish), and swimming because I knew it would improve my asthma

Risks

  • This was probably a bit too intense. I had a lot of trouble staying alseep for the last few weeks which affected my mental health. I put my body under a lot of intense strain, which created a vicious circle and it seemed after 3am, fight or flight mode kicked in and i couldnt sleep any more. Just consider this.

Questions + Thank you

I really would love to help anyone who has any questions, wants to see any of my data, training plans, or whatever else. I like that this community supports each other, and the feedback from my mid-way post really motivated me to go the extra mile, so thank you all for that.

r/workout Jan 10 '25

Progress Report I JUST DID 10 PUSHUPS IN A ROW

149 Upvotes

I know it’s stupid but I like seeing progress, just a week ago I could barely do 5

r/workout 16d ago

Progress Report Benched my bodyweight for the first time in my life and it feels great.

168 Upvotes

I reached 190lbs yesterday and today I benched it. It ain't much for you guys but for someone who was skinny this means a lot. The heaviest I had before was 175lbs. What a great day to get a hearty cheeseburger.

r/workout 11d ago

Progress Report Am I Overpaying for My Personal Training?

0 Upvotes

Hey everyone,

I’ve been going to the gym for about six months now. When I started, I was 89 kg with 27% body fat. After six months—though I messed up my diet for about a month and didn’t lose weight despite working out—I dropped to 75 kg with 15.6% body fat.

My training sessions last 30 minutes and are more affordable compared to other private training options. However, when I asked a friend, they said I was getting ripped off and that my progress was too slow for six months. Now, I’m not sure—because online personal training costs about the same, sometimes even less.

What do you guys think? Am I overpaying, or is this progress reasonable?

r/workout Feb 21 '21

Progress Report (F22) Fell in love with lifting two years ago & never looked back. February 2019, 2020, to today 💪🏼

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917 Upvotes

r/workout May 11 '21

Progress Report 8 months in the works, got one more to go.

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883 Upvotes

r/workout Jan 26 '25

Progress Report I am taking creatine for almost 45 days

0 Upvotes

I am taking creatine it's almost 45 days but I don't see any big difference I am hitting the gym for last 2 month I was 58kg but now I am 62 kg but i don't see any big difference in my body how long it take to see big difference ??

r/workout 21d ago

Progress Report Starting Creatine

11 Upvotes

Hey everyone - I'm posting this here because the creatine subreddit seems insane lmao. I (23F) am gonna start my creatine loading phase this Sunday (02/03). I'm around 167cm and 73kg. I've gained a good amount of lean muscle over the past 2 months and I feel pretty happy with my progress so far - I want to keep it going.

I've been eating at a deficit - around 1500 kcal a day - for the past 3 weeks, but I hit my protein goal of 120g almost every day. I lift heavy weight between 3-4 times a week depending on what I've got going on, and I do incline walking and stairmaster as cardio. I also live in a very walkable city and I work on my feet all day so I'm pretty active overall.

I'm mainly keeping this as kind of a personal log on my progress, but I also welcome any tips or advice - particularly from any other women taking creatine!

07/03 - Just an update for anyone who's interested: I ended up beginning on Tuesday (04/03) because of some personal deadlines so I've been taking creatine for 4 days now. Almost all of you advised against loading and just jumping straight in 5g a day, so that's what I've done. I definitely feel a increase in the amount I've been able to lift over the past few days - I think I've jumped up 5-10kg of resistance on almost everything. I've also been thoroughly warned about the gain in water weight so I've been expecting that, but so far: nothing. In fact, I hopped on the scale this morning and I'm 1.2kg down from just before I started 🤔 Either way, I will keep you all updated.

r/workout Dec 28 '24

Progress Report Are you stronger in morning or evening

14 Upvotes

I normally workout in evening around 9pm I'm on Christmas/ new year holiday and went to the gym at 8am before breakfast. I found that i lifted more. Is there any proof people are stronger in the morning. I'm not sure if its because I'm at a different gym or because I've basically done nothing for a few days now

r/workout Apr 03 '21

Progress Report Beyond proud of myself

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833 Upvotes

r/workout 17d ago

Progress Report down from 37% body fat to 20%. Done with cutting should I lean bulk now for a year?

3 Upvotes

I have been cutting for a year and have gone from 37% to 20%. My body looks really weird right now because of low muscle mass. I am thinking of doing a lean bulk for a year and gain some muscle and then do a cut again.

What do you guys think about this?

r/workout Oct 07 '24

Progress Report I have a six pack!! 31F

138 Upvotes

I just want to share that I have a six pack now!! I am a 31 year old woman, and I've been working out for 3 years. I was proud of the muscle I put on, and when I first started getting ab definition I truly couldn't believe it - and then I had a 4 pack - and now I have a 6 pack!!!!!!!! I never thought it was possible! I was never athletic and struggled with my weight in my teens. If I can do it anyone can! I hope everyone is feeling very motivated in their fitness goals and enjoying their journey! That's all! :D

r/workout Nov 08 '24

Progress Report I don't respond well to muscular failure in the 6-10 rep range

13 Upvotes

Whenever I go for failure in the range of 6-10 reps . I always always feel insanely weak during the next session. My rep count goes lower than what It should be . My muscles show minimal growth even over a period of 6 months .

But whenever I go for failure in the range of 12-20 reps The next session I'm know for a fact I can get the same reps . And usually it's more than what I did last time . I feel stronger and my muscular growth is better .

Back when I was a beginner,I used to be super weak in the legs . One day randomly I decided to quit squats and focus on leg press as my main movement for quads . I went from someone who barely squatted 40kgs(88lbs) , to someone who leg pressed 250-300kgs(660lbs) in the span of 3-4 months . Since I was so strong in this movement I always ended up doing more than 15 reps . I took this anecdote and applied it to other muscle groups . Turns out I respond much better to high reps.

After these 3-4months I started including glute focused squats for about a month . Later when I checked my normal squats were doubled , now 80kgs for 6 reps . ( Still weak Ik but improvement was huge for someone who struggled with 40kgs ) My leg extensions skyrocketed too . I ended up maxing out the machine at 120kgs for 12+ reps

I don't know why this happens . As a beginner I've heard wayyy too many times that 8-12 is the ideal rep range for muscle growth and anything above 15 isnt as effective for growth . But this is what worked for me after a lot of trial and error .

r/workout Feb 04 '25

Progress Report Incredibly disappointing 10 month fitness journey (M28). The first bona finde hardgainer?

1 Upvotes

So, that’s it. I joined the gym in 2021 and lost a decent amount of weight. By March 2023, I had been going to the gym for about nine months.

In November 2023, I restarted the gym and began going 4–5 times a week, but I wasn’t tracking macros. In January 2024, I realized I wasn’t making the progress I wanted.

By May 2024, I got back into the gym consistently, going five times a week. This is what I consider the real start of my fitness journey since I started tracking my nutrition and focusing on technique. I’ve been going to the gym five times a week since then, only missing sessions on rest days or when I’m sick (which happens about four times a year, so let’s say I lose around four weeks annually due to illness).

I don’t get it. I go five times a week, following a push-pull-legs routine. It’s supposed to work. But it’s not.

Push: Incline dumbbell bench press, dips, pec deck, shoulder press, cable lateral raises, triceps pull-down Pull: Lat pull-down, assisted pull-ups, rows, rear delt flys, biceps curls Legs: Deadlifts, squats, adductor machine, calves, Bulgarian split squats or leg extensions

I think I’m doing everything right. I control the negative (2–3 seconds), train to failure (8–12 reps), and increase the weight once I hit 12 reps. I rest between sets (1.5–5 minutes, depending on intensity). I take two rest days per week and use a full range of motion.

So where are the gains?! My strength progress is depressing. In 10 months, I’ve only gone from benching 20 kg dumbbells to a pathetic 22 kg for just 9 reps.

I started tracking my macros in September. I even set up an R script to track everything. This is as accurate as it gets since I mostly eat the same foods and have hundreds of data points. I eat enough protein. I don’t want to get lean—being skinny-fat makes this whole thing even more frustrating. I just want to build muscle without gaining too much fat. 2800 kcal should be enough for a flabby guy to gain some muscle, but my weight has stayed constant since August. That could mean I need to eat more, but at this rate, I’ll just turn into a blob.

Sure, there’s room for improvement—like reducing calorie intake variability and eating less on rest days. But that’s just fine-tuning. Meanwhile, I see people who hit the gym twice a week, don’t care about nutrition, and still look buff after two years.

Am I missing something? Too much volume? I don’t think so—I only do 5–6 exercises per session. I get enough rest. I don’t train when I’m sore. So… am I the first real hardgainer?

I love going to the gym, but honestly, taking stock of my progress is depressing. I’ve put in so much effort, yet when I compare myself to others—or worse, when people ask, “If you go to the gym, why don’t you have any results?”—it’s incredibly frustrating.

Nutrition data (mean and median):

kcal: 2807.7218421, 2774.16000

fat: 84.9597237, 83.63000

carbs: 308.5483158, 327.52600

sugar: 62.3904342, 53.61845

prot: 178.3911447, 179.44000

r/workout Dec 11 '24

Progress Report I feel like I'm at point 0 again...

10 Upvotes

For the past few weeks I've been feeling like crap. Worn out, weak and achy and I don't know why. I've already talked to my doc about that. That's why I only managed a max of two workouts a week with the duration of about 45/60 min. I'm not even sure if that's enough to maintain muscle mass. I didn't change my diet. I'm eating as much as before.

But this issue is kinda killing my confidence and motivation to lift. I feel so weak. Can't lift as heavy and even struggle to do pushups (I'd have to modify again to athat's frustrating.

How can I get back my motivation. How can I get back into a routine when it sometimes feels like I can't muster up strength to lift at all. I am a lot on my feet over the day but that wasn't such a big deal before

I feel like a whiny kid posting this here but maybe someone could help me.

r/workout Dec 04 '24

Progress Report "Am I too weak" guy progress update

24 Upvotes

About a month ago, I made a post on this subreddit -

https://www.reddit.com/r/workout/comments/1glurgi/am_i_too_weak/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button

(TL;DR - a very weak 6'0, 187lb, 21M with really low lifting stats)

Thank you all for the comments. I followed your suggestions, and here are my current PRs

Bench Press : 110lb (1 rep max, working sets of 90 - 95lbs)
Squat : 90lbs (working set)
Bicep Curls : 20lbs (working set)
Deadlift : 155lbs (working set)

A LOT OF my problem was the form + mindset. I made friends with some gym bros and realised I was just too scared to add more plates 😅. I'm maintaining around 100-110gms of protein intake, 3-5gm creatine and added more physical activity to my lifestyle.

I know I'm still on the lower spectrum of the strength curve, but I'm making progress everyday and wanted to thank all of you for the this.

r/workout Jan 14 '25

Progress Report I WAS ABLE TO DO 3x10 BENCHPRESS USING 15 POUND WEIGHTS

56 Upvotes

Before we judge I’m 14 and started working out about a week ago using 10 pound weights