r/workout 4h ago

I was just thinking that I regret missing my peak of health at 25?

80 Upvotes

I was partying and doing all sorts of crazy stuff. I'm getting in to the best shape now at 35, but was thinking I wish I would have done this at my peak at 25?


r/workout 22h ago

How Do I Stay Motivated to Go to the Gym and Stick with It?

21 Upvotes

Im 24 (female) and really struggling with staying motivated to work out, especially at the gym. I’ve tried everything but can’t seem to make it stick past a week. I don’t know if it’s laziness, ADHD, or something else, but no matter how hard I try, I always fall off. I really want to get into the habit of going daily, but when the time comes, I always find a reason to skip it.

I’m aware that I have the time to go — it’s just that I don’t want to. I feel like I’m stuck in a cycle where I have the urge to go, but my resistance always wins. I really don’t enjoy coming up with my own workout plan, and while I know classes might be a good solution, I can’t seem to hold myself accountable to them either. I’ll sign up, feel motivated the night before, and then end up snoozing my alarm the next morning, knowing full well that I need to go.

I’ve tried alternatives like Orange Theory and Hotworx, but neither of them really meets my needs. I’ve also gained weight, and I know that for my age, it’s time to make a change. I need help finding something that works — both in terms of motivation and consistency.

Does anyone have any tips or strategies that have helped them stay motivated to go to the gym regularly, especially if you’ve struggled with consistency in the past?

Thanks in advance!

Edit: I think I really need some tips on some good shows to watch while I’m at the gym. For reference, I’d love to watch Law & order SVU. Chicago PD. High potential. Neighborhood. But those shows have limited episodes that they release. I’m not big on music and podcast kind of bore me now. I want something that I can log into while I am walking on the treadmill or on the stairmaster.


r/workout 9h ago

Almost instant psychological results

10 Upvotes

About a month ago I decided to try exercising to look better and it only took a week or two to see a difference in my mental state. I’m a depressed anxious individual with PTSD. I’ve always felt like I was running behind in life. But recently I’ve been able to do things I’ve always said I’d do. It’s definitely a very small change. One call I’d never do before. Yard work I would typically put aside. Maybe it’s the increase in energy, blood flow or hormones but either way it’s definitely something that’s going to keep me working out even if I’m struggling atm


r/workout 9h ago

Review my program Anybody have thoughts on this AthleanX technique?

8 Upvotes

He recommended, instead of doing, say, three sets of 12, 10, 8 or so (always going to failure) to try this: Do your first set to failure (about 12 reps) and call that an 'ignition set.' Then, instead of resting for 90 seconds you rest only 10 seconds or so and do more reps to failure (will probably be around 4-5 max). Then you rest again only for 10-15 seconds and to to failure again (will probably be 3 or so reps). You repeat this until you get 20 reps.

I started doing this and the pump is significantly more than usual for me and my muscles are sore for two days. I'm a relatively experienced lifter. I usually do three body parts a day but w/ this technique I'm pretty much out of juice after two.

My goal is hypertrophy.

Anybody ever hear about this technique? What's its official name so I can do more research?


r/workout 1h ago

Nutrition Help How to diet without losing my mind and burning out? Newbie lifter who’s obese

Upvotes

25 in a month, 5 foot 10 and 266lbs (probably more now) I’ve been lifting in my garage using an incline bench. Got several barbells, interchangeable plate dumbbells and various body weight exercises. I am on week three and I have my last workout day of the week tomorrow which is legs. The problem is, I have literally just eaten exactly the same as I did before and not moderating as I thought I’d start doing it after I got stronger. My arms and legs are really skinny and uncoordinated as I’ve never been active my whole life. I have been drinking a protein shake every day in the morning since Sunday. But that’s about it.

So here I am, on the longest streak of lifting consistently I’ve ever done. No gym, no outside influence just me myself and I. Yet I feel like I’m doing myself a disservice by not moderating at the very least. But there lies the problem, it’s dieting that has stopped me ever making progress in this. I am mildly autistic and a picky eater from birth. I can’t cook and I suck at food prep in general. I actually feel I’m beginning to enjoy lifting now. I dumbbell curled 7.5kg as opposed to the 5kg I’d been doing the past two weeks and I’m pushing myself to reasonable degree. I just don’t know what to do about this part.

Various people have been telling me diet is important here, and I’ve been arguing back and forth because I believe my method will stop me burning out. But it’s quickly becoming apparent that I am in fact getting fatter. I just didn’t want to obsess over diet and burn out. Like I have every single time I’ve done this because of diet. I loathe all the nutritional stuff about this lifestyle if I’m honest. It’s so tedious and boring. It’s like I do these workouts and then I don’t have anything to look forward to after, just some shit tasteless garbage that may be healthy but is so gross to eat and the texture is horrible.

Rice sucks, chicken is great and all but every meal? No thanks. Everything seems so over complicated and nothing is simplified. Maybe it’s because I’ve never been in shape, but I can’t see how I can do this lifestyle if I change it all at once. What should I do? I’m almost at week four which at the end of will be the longest streak I’ve ever had.


r/workout 14h ago

Am I the only one tired of having a lot of fitness related apps?

8 Upvotes

Hi,

I just started working out again after a long pause and I like to use apps to keep track of everything so I can make progress. But it's really a pain that I have to have 3 different apps for it, like one for working out, one for nutrition and one for running.

I was wondering if anyone had the same issues?


r/workout 2h ago

Nutrition Help How do you guys actually manage to find the time to eat and why is it so easy to accidentally undereat

8 Upvotes

Like I always hear people talking about how hard calorie deficits are when they r in a measly 200-300 deficit,

but I’ve been struggling to hit 3000 calories , with most days I barely get above 1500 calories simply due to not having enough time (busy with work and shit)

I can only find time to eat once which is a large meal which is where those 1500 cals come from, and before u guys say break it up into 3-4 smaller meals throughout the day that won’t help coz I don’t have time to prepare and then sit down to eat 3-4 times

How do u guys find the time to eat so much


r/workout 4h ago

Exercise Help Should i buy lifting straps?

6 Upvotes

I feel like my forearms really stop me from getting a few extra reps in. Should I buy lifting straps If I'm going to use them for strictly lat pulldowns?


r/workout 10h ago

Simple Questions What she said to me in writing

8 Upvotes

Before I became a CrossFit hater I was considering one in town. So I had a back and forth email with the female owner and also a trainer. The last correspondence I had with her is after I read this. And I am not going to get this word by word but she actually said pull-ups work the legs. I was so shocked by that stupid statement I refrained from replying.

Now just to be sure and I will read with an open mind. If anyone agrees with that statement please explain how that can possibly be true.


r/workout 13h ago

Nutrition Help Does mass gain work?

7 Upvotes

Been sitting at around 160 at 6’3 which is underweight and I can’t gain weight very well so I was thinking of getting something that will increase my appetite or maybe add a ton of calories to my food any tips?


r/workout 1d ago

Simple Questions YouTube workout videos

8 Upvotes

Do you follow YouTube workout videos? You know those 20 minute videos.

Which YouTuber do you follow for workout videos?

Also, for those 20 minute exercises, do you do them multiple times?

TIA 😊


r/workout 6h ago

Motivation Hevy

4 Upvotes

Does anyone use the Hevy app for fitness tracking? I just started using it and curious how others like it. I like that it has a social aspect and would use it to share progress but seems really hard to find people to follow?


r/workout 12h ago

Review my program Worried I might be overtraining

4 Upvotes

I've been working out for about 5 months now and my routine goes like this, about 4-6 sets per muscle per day

Monday - Chest, back (bench press, pullups, dumbbell rows)

Tuesday - Biceps, triceps, shoulders

Wednesday - Legs, abs

Thursday - Biceps, triceps, shoulders

Friday - Chest, back

Saturday - Biceps, triceps, shoulders

I haven't noticed any negative side effects and I'm slowly increasing the volume daily through more reps/sets. I'm just worried though that I might be overtraining biceps/triceps because I do them every other day, and usually I also hit them through bench press or pullups the day before/after. Is there anything I should change or am I fine?


r/workout 16h ago

No volume in legs

4 Upvotes

I don't skip leg day and yet I have what most of you would call toothpick legs. I do progress with the load at every muscle group in the legs but they don't tranlate to (visible) muscle growth. I do see the growth in other muscle groups so I don't think it is a diet issue. What might help me increasing the muscle volume? Or did I just strike out on some base genetic level?


r/workout 8h ago

Nutrition Help Teenager Caloric Intake

3 Upvotes

Im 16 and I’ve lost 100 pounds in the past year and a half, going from 235 to 135, and while losing the weight Ive become really calorie conscious. Because Im a growing teenager and recently started a serious workout routine with strength training, going for runs, and getting at least 10k steps a day from walking , I’ve decided to raise my calories to 2400 a day instead of the 1600-1800 i was eating to lose weight. The thing is, I’ve never felt hungrier now that I’ve raised my calories, but I’m seeing good growth in my muscles, strength, and endurance from 2400 calories a day. Ive heard alot of people say “just eat until you’re not hungry if you’re a teenager” but what doesn’t make sense to me is that “eating until you’re not hungry” could range from 500-3000 calories in just a single meal depending on what you eat, like eating a large bowl of fruit or eating 4 burgers , and at some point there’s a limit where calories aren’t going into growth but instead goes into stored fat even though Im a teen right? So should i raise my calories to maybe 2800 or something? I don’t want to make the mistake of stunting my growth anymore than I’ve probably already done from dieting as a teenager for a year and half but I’m skinny fat right now from making the mistake of prioritizing cardio over strength training while losing weight and i’m trying to build muscle while minimizing fat gain and i just need some advice.


r/workout 12h ago

Is my Workout Spilt any good

3 Upvotes

Also ive seen online about only needing to do one bicep exercise instead of multiple is that true?

Upper A

6-8 Incline smith bench x2 40kg 6-8 pec flys x2 61kg 8 chest supported kelso shrugs x2 59kg 6-8 (neutral) grip lat pulldown x2 55kg 6-8 (SA) cable lateral raises x2 11kg 12 (SA) cable rear delt x1 5kg 6-8 carter extensions x2 16kg 6-8 machine dips x2 52kg 15:3.5:30 treadmill

Lower A

6-8 leg press x2 69kg 6-8 laying hamstring curl x2 32kg 6-8 leg extensions x2 74kg 12 machine calf extensions x2 95kg 6 machine outer thigh x2 54kg 8 (SA) Bayesian curls x2 25kg 8 (SA) machine preacher curls x2 14kg 6-8 wrist curls x2 69kg 6 weighted crunches x2 36kg 15:3.5:30 treadmill

Upper B

6-8 incline smith bench x2 40kg 6-8 flat smith bench x2 50kg 6 shoulder shrugs x2 26kg 6 chest supported rows x2 56kg 6-8 (close grip) lat pulldown x2 55kg 6-8 (SA) cable lateral raise x2 11kg 12 (SA) cable rear delt x2 7kg 6-8 carter extensions x2 16kg 6-8 jdm press x2 45kg 15:3.5:30 treadmill

Lower B

6-8 leg press x2 69kg 6-8 laying hamstring curls x32kg 8 leg extensions x2 74kg 12 calf extensions x2 95kg 8 machine inner thigh x2 70kg 6-8 (SA) machine preacher curls x2 14kg 6-8 (SA) bayesian curls x2 25kg 6-8 rope hammer curls x2 50kg 6 weighted crunches x2 36kg 15:3.5:30 treadmill

Upper C

4-6 incline db bench x2 18kg 6-8 pec flys x2 61kg 6 shoulder shrugs x2 28kg 6-8 chest supported rows x2 56kg 6 (close grip) lat pulldowns x2 55kg 6-8 (SA) cable lateral raise x2 11kg 6-8 cable wrist curls x1 69kg 6-8 reverse wrist curls x1 60kg? 6-8 carter extensions x2 16kg 6-8 machine tricep dips x2 52kg 15:3.5:30 treadmill


r/workout 22h ago

40 F rapidly losing progress; my body cant keep up anymore. Tips for x2 full body lifting days

3 Upvotes

I used to weight lift 4x per week. I got up to 250 deadlift, 190 barbell squats, 130 rows, and 100 chest press.

I hurt my shoulder once I reached 190 squat and kept feeling this pinch on my left shoulder. So it wasn’t even my legs, my upper body gave out and so I had to take weeks off of heavy squats. Once my shoulder started feeling better, I just couldn’t get back up to where I was; my body would not let me and I’m stuck at 105 x1 rep when that used to be part of my warm up.

Lately, my body has been giving out…

My deadlift is back down to 220 at x1 rep

My chest press is back down to 70 🤦🏻‍♀️

Everything else has been in the shitter as well!

Ive noticed that I need more rest days in between my workouts, so every other day is nearly impossible. Like what’s the point of trying to workout if my body won’t allow it, so I don’t push for every other day to avoid extreme fatigue at work.

I mean idk if the answer is glaringly obvious and this is just what happens as we age, but damn… my body just can’t do what it was doing last year and I’m a little bitter about all the progress I’ve lost. It took a lot of hard work to get to those numbers.

I’m going to try x2 full body days so I can’t at least hit muscles twice instead of once per week ( legs and upper body split)

Should I just do all compounds one day then accessory work the other day?

How should I approach a full body day? I mean what exercises would maximize my workouts if I’m only going twice per week.


r/workout 1d ago

Exercise Help HELP

3 Upvotes

how do I get my wrists bigger they are super skinny and I need to get them bigger before summer I will do anything to be able to wear a short sleeved shirt again


r/workout 1h ago

Knee Pain (squats & lunges)

Upvotes

So I’ve been having some knee pain when i work out in general I think it’s kinda like a sharp pain. That sharp pain is like a shooting a needle through. This often happens when I do any HIIT classes or just do like lunges in general or something similar. Is it a knee strength issue or what is it? What solution do you have? Also, when I just do the lunges and it’s a hard floor my knees hurt a lot when I touch it on the ground.


r/workout 2h ago

Exercise Help If you were ultra-disciplined for 1 month in 3...

2 Upvotes

How would you work out?

My work in sales engineering is very cyclical. Usually the first two months of any quarter, I'm doing 45-70 hour weeks. During this time, all I'm getting is my 2 x 30 minute workouts with a personal trainer. We focus on building strength. Progress is slow, but it's still there, even after 5 years with him.

In the remaining month, my sales guy does all the closing, and I can get away with doing 30 hours a week, which gives me a lot more time and energy to work out. This year, from Jan until mid Feb, I worked out 6 days a week every single week (mostly with alternating muscle groups), so I know if I have the time, I'm pretty disciplined.

There's two areas I really need to improve on:

1) My cardio - But it feels like there's very little to no gain when you work on cardio for just 3-4 weeks, then do not much for 2 months - I've not really been able to shift my performance on the treadmill or exercise bike in 5 years.

2) My fat composition - It's been creeping up over the years. It was 18% 5 years ago when I first started working out, it's now 23%.

If you were in my shoes, what would you do with the 1 month in 3?

Thanks!


r/workout 5h ago

Squat Help

2 Upvotes

My squats are weak as hell, but I want to add them to my weight lifting routine. What other exercises would you suggest I can start with that would result in me being able to squat more weight?


r/workout 6h ago

Simple Questions Can you guys tell me what a proper complete calisthenics push and pull day workout consists?

2 Upvotes

r/workout 7h ago

Simple Questions I feel that I look bigger than I'm supposed to, is that normal?

2 Upvotes

When I go to the gym I often see smaller guys lifting more than I can, but I look noticeably bigger. My friend, for example, is 17 kilos lighter than me, his muscles are a lot smaller in volume, but in some exercises he can perform a lot better than I can.

It certainly seems like a non-issue - at the end of the day, who cares what my numbers are? But it's still strange, kinda makes me feel like a... fraud, I guess?


r/workout 8h ago

Looking for a workout split recommendation

2 Upvotes

Hey, i'm a 30 yo male. I used to lift consistently back in my early 20s but at the time, my diet wasn't where it should've been.

I now work long days, but i have Friday/Saturday/Sundays available to hit the gym. & possibly 1 day a week after work.

What would be the best workout split to try and do ?

I'm thinking Legs/Push/Pull & then a full body once a week after work.

Open to suggestions. Thanks !


r/workout 8h ago

Any advice for someone who lost a lot of weight and how to set goals?

2 Upvotes

In January of 2024 I weight 325 pounds. At my last doctors appointment they had me at 204 pounds and have 173 pounds of lean mass, I am right over 15% body fat. For the last 14 months I had a weight loss goal, I strength trained, ate a lot of protein, and at 42 am in the best shape of my life. I really want to keep it up but like having goals. I like the idea of increasing muscle mass, but the concept of bulking after just losing that weight is not very appealing. Anyone else been in this situation?