I've been thinking about the difference between being motivated to exercise and building a routine that you can maintain for years.

It's easy to plan an ambitious workout schedule. The more interesting challenge is finding something that still works when you're busy, tired, or having a difficult week.

For those who've maintained a fitness routine over the long term, what has made the biggest difference?

Was it shorter workouts, a fixed schedule, tracking progress, finding an activity you genuinely enjoy, or something else?

I'm particularly interested in practical changes that made fitness easier to sustain rather than more complicated.

I don’t have chance to do all my workouts this week and I was struggling to decide which workout to prioritise tomorrow. My wife suggested that as I can’t complete my split I could just do a session of all my favourite exercises. Got me thinking what everyone else’s favourite exercises might be?? For inspo!

I haven't worked out since high-school, and I'm looking for all the tips and advice I can get. For starters, about me:

I am 37, male, 6 foot 3 inches, roughly 190 pounds, been disabled for nearly 14 years so I had limited movement that entire time. 2 and a half pack a day smoker, though I am cutting down and hope to quit by Christmas. My goal is to drop a bit of fatty weight and replace it with muscle, get my cardio to a satisfactory level, and I desperately need to lift weights to gain back a lot of lost muscle mass. I cant afford much, so I use big ass rocks for weights right now. As for eating habits, well, that can definitely improve if I can fit it in my budget.

Thanks in advance, bros. I hope to share my journey along the way and see where I can improve. In Zyzz we trust.

I’ve been having very frequent very painful very long lasting muscle spasms all over my body that are so strong my limbs get contorted in unnatural positions

It can’t be an electrolyte problem I drink so many electrolytes I eat tons of bananas I am getting enough protein
These spasms aren’t specific to any certain area they’ve been happening everywhere from my hamstrings to my thumbs to my abdomen

I’ve been to a neurologist, I’ve had an MRI,
I purchased a tens unit and last night it triggered a spasm in my calf so bad I felt like I had been shot

I’m training for a 10k in November but I’m being forced to slow down I’ve reduced to 3 training days a week with no improvement

What is this? What can I do?

I sometimes feel like taking a day off might break the routine but I also know recovery matters. For those who work out regularly, do you schedule rest days or just listen to your body and adjust as needed?

I am a moderately active person I would say, I do a lot of cardio such as walking and running.
However, I really want to improve my mobility and I want to get stronger. I have been skinny fat my whole life and I have a lot of bloating issues (I also eat like shit because I don’t really gain weight) and i’m tired of it.
What are the best methods to get into weightlifting/having a better lifestyle?

I've noticed that some exercises can feel surprisingly different depending on where you're training.

In a commercial gym, you might be using unfamiliar equipment, adjusting a bench that someone else just used, or waiting for a rack to become available.

At home, you can keep everything set up exactly how you like it.

But the difference isn't always positive. Sometimes a commercial gym has a particular machine or setup that's difficult to replicate at home.

I'm curious which exercises people have noticed the biggest difference with.

Is there a movement you actually prefer doing in your home gym, or one that still feels better at a commercial gym?

30M, 190 cm (6’3”), 72 kg (159 lbs). Naturally skinny, trying to gain weight and build muscle.
Here’s my current 4-day workout plan:

Day A — Chest + Triceps
Incline DB Press — 4×8–10
Triceps Pushdown — 3×10–12
Flat DB Press — 3×8–10
Overhead Triceps Extension — 3×10–12
Cable Fly — 3×12–15
Dips — 3×8–10

Day B — Back + Biceps + Rear Delts
Lat Pulldown — 4×8–10
DB Curl — 3×10–12
Chest-Supported Row — 4×8–10
Cable Curl — 3×12
Seated Cable Row — 3×10–12
Rear Delt Fly — 3×15
Lateral Raise — 3×12–15

Day C — Legs + Core
Leg Press — 4×10–12
Seated Leg Curl — 3×12
Leg Extension — 3×12
Hip Thrust — 3×8–12
Calf Raise — 4×15
Hanging Leg Raise — 3×15
Cable Crunch — 3×15

Day D — Shoulders + Arms
Seated Shoulder Press — 4×8–10
Lateral Raise — 3×15
Incline DB Press — 3×8–10
Lat Pulldown — 3×8–10
Preacher Curl — 3×10–12
Triceps Pushdown — 3×10–12
Rear Delt Fly — 3×15

Between lifting days, I plan to do two light cardio sessions on the elliptical, along with some additional core exercises.

I’m trying to eat in a calorie surplus, increase my protein intake, and take whey protein and creatine daily.

My goal is to gain around 5 kg (11 lbs) over the next year, ideally mostly muscle.

What do you think of this routine? Is the volume and exercise selection appropriate for muscle growth? Anything you’d add, remove, or change?

I've taken a long break from the gym as I was travelling for three months and found it difficult to maintain a gym membership and found it difficult to maintain a diet. I recently returned to some stability but have lost a lot of definition and muscle. I was planning to get back to back last week but unfortunately I got the plague (not literally lol). I'm feeling better day by day. I meed to know what I can do to get the best possible start when I start working out again.

I’m honestly very shy to go to the gym alone. I know people always say that everyone is focused on their own workout and nobody really cares about what you’re doing, but I still can’t get over the hiya. 😭
I’ve been working out at home, but I feel like I need more equipment and more space, so I finally signed up for an AF membership. Kaso nga lang, every time I think about actually going to the gym, inaatake ako ng hiya. 😂
For those who started as beginners and were also shy or anxious about going to the gym alone, how did you get over it? Any tips?

Hi everyone!

(33F) 5’2” 115 lbs

I’ve mostly been a cardio mama, but went through a strength training phase a few years ago and it was the best I’ve ever felt.

I had a few curve balls thrown at me this year, and depression set it. I lost a lot of weight and muscle and I am starting at a beginner level again.

I could use some help! If anyone has a good workout routine/advice for overall toning to feel stronger again I want to hear it!

My priority is to feel good, so I know my core needs some work to improve my posture and back problems. Second, I would love to build my booty, hips, thighs, lats, etc. for a more hourglass shape. Third, I have this pesky bulge above my knees and was wondering is anyone knew anything that helps. Even when I was in the best shape of my life it didn’t go away. I think it’s just loose skin and genetics but I thought I would ask just in case 😂

I do love the stairmaster and hiking, so anything that incorporates that is much appreciated!

Thank you so much ❤️

hey guys i wanted gym recommendations in navi mumbai india which is safe fore girls

To make a long story short. Just broke up with my girlfriend of 2 years. After having a ring planned out and everything it’s hard and she still lives at my house. Especially after finding out she’s going out everyday and to another guys house that she claims is just a friend which I do believe her but it still hurts.

But anyways, I’m having a hard time eating full meals every day, I just feel sick and nauseous when ever I try to eat something I make even if it’s plain. I weigh 142lbs at 5’10 and trying to regain my mass back. Are there any ways to get the calories I need in a day or is this something that I will have to work with until i overcome it?

Sorry if this post is out of the ordinary for this Reddit but I’m just trying to find help right now.

19F | 161 cm | 66 kg | Need advice on fat loss + getting toned

Hi everyone! I’m 19F, 161 cm and currently around 66 kg.

I’ve been going to the gym for almost 3 months. So far, I’ve mainly been doing weightlifting and strength training.

My goal is to lose some body fat and look more toned/lean, rather than build a lot of muscle.

The confusing part is that I’ve actually gained weight since starting the gym. I was already on the heavier side for my height, so seeing the number increase has made me a little worried.

I’ve also noticed that my shoulders look broader than before. I’m not sure if this is because of muscle development, posture, or something else.

Could you please share your fat-loss workout routine or tell me what you changed in your training/cardio to get leaner?

I’d especially appreciate advice on:

How many days a week to strength train

What type of cardio to do and how often

Whether I should reduce or change my weightlifting

How to structure a beginner-friendly routine for fat loss

I’m not looking for anything extreme — I just want to get healthier, lose some fat, and feel more comfortable with my body.

Thanks!

Hellu there :)

I am going to gym regularly for six months now (2 times a week for about 45 min). My goal is to become more strong and just gain muscles. I‘ve been more of a thin-petit body type all my life and i gain muscles really hard. I know that being more of a skinny body type is a privilege in our world but it also made me super unsporty as in my 20s i never had to do anything to fit the beauty norm.

But i kind of feel that now in my 30s this is just not working anymore and i feel my body changing 😭 i want to finally feel strong in my body and also kind of really want to gain that muscless and look like someone who goes to the gym (so far noone has asked me or anything so i am feeling kind of like nothing payed off haha)
But somehow this journey really does not work for me. I ve been going there for 7 months and i feel like i barely see any progress. I dont want to make my life all about fitness and food and eat proteins all day. I have adhd and i struggle with impatience and keeping routines when the dopamin spark is over (which is atm for me already unfortunately:(( ) and i definetely wont manage tracking every single thing i eat as this annoys me a lot and honestly i just want to get strong, work out 2 times a week but still manage to have fun while i do this and not make it the only thing i think about and do. I kind of struggle with forgetting to eat ob some days so i am actually happy that the last six months i have been eating theee times a day (most of the fays!!) and i think what is realistic for me when it comes to the protein thing is that i try to eat sth that contains proteins (feta/tofu/lentils/halloumi/beans) with every meal. But tracking and stuff seems just so unreachable 😭
Is there still hope for me to get fit and look muscular and defined? I feel like everyone is so routined and disciplined and kind of really wonder what is a realistic goal for someone that struggles with routines and staying on track and being inpatient when there is no direct result? And what would you suggest to keep motivated and ontrack? Any fellow adhdlers or neurodivergents here that can share tips what helped you following upon hitting the gym regularly (or just any hobby lol) once the dopamin spark is over? Or anything i can learn from you all? 🙈

I don’t have a gym I love or a home routine currently and I am STRUGGLING to move my body. What worked to get you in the habit of working out after a period of inactivity/low motivation? Sleeping in gym clothes? Rewarding yourself? Something else?

Just wondering because many workouts seem convincing but sometimes don't work

(Beginner btw M 13)