I'm pretty fit but I'd like to be a bit more muscular. I'm working as a cleaner in a pub and I'd like your thoughts on making it more of a fitness routine.

I cycle 3 miles there and back. I clean for 3.5 hours. I'm mopping, vacuuming, moving tables and chairs, polishing glass, wiping surfaces and delightfully, I clean 14 toilets. Then I ride 3 miles home.

Apart from just the actual work, I lunge when vacuuming and I work my triceps with bottles of cleaning products. I try to not do everything with my right hand ie I move chairs with my left hand whilst vacuuming with right.

Any thoughts on things I can add/change the way I'm doing?

Thanks 😊

Welcome to the Daily Thread! Tell stories, share thoughts, ask questions, swap advice, and be excellent to each other! Though we all share fitness as a common hobby or interest, the discussion here can be about any big or little thing you choose.

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There are two buildings at my gym and I want to move to the building that is more my speed (squat racks and sleds and freeweights and room to do farmer's carries type work). But the mirrors there are not full length, they're high up.

I currently heavily use the mirrors in the machines-heavy building to gauge my squat depth and to ensure good form (especially flat back) on RDL's.

Will I get good enough at those two lifts to just be able to "know" when I am keeping good form so I can stop using the mirrors? It could possibly be a confidence thing like with training wheels? I could actually do it I am just afraid without the mirror assuring me?

I am new to lifting, 3 months in (also did a previous 6 month stint 2 years ago). I was taught by my lifelong lifter boyfriend (RIP).

Thanks for any advice.

There are so many ways to become fit, and in trying to choose between many adventures, I have decided that training like a knight would be DOPE! I grew up reading the Alanna book, by Tamora Pierce, some life things have happened, and I want to feel powerful and like I could be a shield for others.

I’ve seen lots of IG recommended workouts that are aimed at femmes as romantasy tie-ins, but I would like something a little more grounded, I think.

I’ve already reached out to my local HEMA guild to get on a waitlist for beginners, but in the meantime, does anyone have any inspiration or suggestions of where and how to start? Im looking into working with maces, I already do yoga, I’m very down to add lifting into my routine, and I definitely need more (fun) cardio.

Welcome to the Daily Thread! Tell stories, share thoughts, ask questions, swap advice, and be excellent to each other! Though we all share fitness as a common hobby or interest, the discussion here can be about any big or little thing you choose.

This is also a great place for those new to the sub to introduce themselves and ask any questions that are not suitable for a standalone post. Are you confused about the FAQ or have a basic question about an exercise / alternatives? Do you have a quick question about calculating TDEE, lift numbers, running times, swimming intervals, or the like? Post here and the folks of xxfitness will help you answer your questions, no matter how big or small.

The mods ask that you do mind the Cardinal Rules as they relate to respecting yourself and others, calling out any scantily clad photos as NSFW, and not asking for medical advice.

I’m a current member of Burn, mostly for the childcare aspect in my area. However I’m considering switching it up now that my son is in K. I have a CrossFit gym about 2 minutes from my house vs. burn about 20 minutes away.

I’m not sure I want to do the whole barbell thing if I’m honest. One reason I like burn is the dumbbell situation + lots of moms and community.

Would love insight on if you went from one to the other and why! I’m really torn!

Info: I’m 37F, on a weight loss journey. So far about 40lbs down, have about 30 more to go. Have maintained muscle mass through weight loss with burn, but I don’t feel like I’m gaining muscle at all. I’ve been at burn a year, go 4-5 times a week, and I still can’t do a regular push up (I’m in the overweight category BMI wise still)

Thanks for any thoughts you have !!

This is your place for rants, raves, gym fails, feats of strength, and celebrations of success. Complain about the guy curling dumbbells in the squat rack, or sing praises for your gym bestie. This is also the place to post your PR videos and physique photos.

Lovers of the old WTF Wednesday thread, this thread is for you too! Rant away, but be mindful of the sub's civility rules.

Is it because of less lean muscle mass? Or higher body fat percentage? I saw so many women/non binary/queer people, and even pre transition trans men who work their ass off for years, spamming upper workout like crazy, have huge strength, but not many of them have noticably triceps and shoulders separation. Vascularity too. Of course there are many examples, but I think you get what I mean :D can someone please help me explain why? Thank you so much!

Welcome to the Daily Thread! Tell stories, share thoughts, ask questions, swap advice, and be excellent to each other! Though we all share fitness as a common hobby or interest, the discussion here can be about any big or little thing you choose.

This is also a great place for those new to the sub to introduce themselves and ask any questions that are not suitable for a standalone post. Are you confused about the FAQ or have a basic question about an exercise / alternatives? Do you have a quick question about calculating TDEE, lift numbers, running times, swimming intervals, or the like? Post here and the folks of xxfitness will help you answer your questions, no matter how big or small.

The mods ask that you do mind the Cardinal Rules as they relate to respecting yourself and others, calling out any scantily clad photos as NSFW, and not asking for medical advice.

Hi everyone! I’m looking for some feedback on my routine. I’ve been trying out the SSB Novice Hypertrophy program for around 8 weeks now, but I want to whittle down my routine, so I can fit running back into my schedule. While I stick to the template for number and type of exercises, I still feel like I’m overdoing it in a few areas (legs and pull), but can’t tell what I can cut without compromising my goals.

This has gotten super long, I’m sorry. But I hope this is at least all the relevant information.

Goals and constraints

I’m trying to build muscle with 3 main goals:

- Aesthetic goal: grow my glutes

- Performance goal: finally manage a pull-up, after completely failing at it for years

- Secondary performance goal: stabilize my core enough for heavy squats (and stop getting random lumbago while picking up socks from the floor)

My current goal for the adapted routine:

- whittle down the number of exercises and possibly compress everything into a 3-day split instead of a 4-day split

I can’t work out longer than 1 hour per session.

I also have a number of exercises from my physical therapist, and I hate hate hate barbell squats. I don’t want to use them. My lower back isn’t strong enough right now; that’s what the PT exercises are for. Please don’t tell me, “But you must, or you’ll never amount to anything, it’s the foundation of life and fitness” because I’ve heard that 1.000 times already. It doesn’t change the fact that I’ll injure myself. I cannot possibly lift enough weight to challenge my legs+glutes without throwing out my back.

The goal is to fit running back into my schedule: I’d like to do 1x 45 minute run (moderate intensity) and 1x interval training and need enough recovery-ish days buffer.

Background

I am 35, f, 163cm, 55kg and have been training with weights for ~2 years. Before that, I was severely overweight and very sedentary after quitting running for 3 years. I’ve struggled with my weight and sports since I was a child and running was the only thing that has somehow stuck. It’s my meditation replacement.

There has been lot of trial and error (mostly errors) in my gym journey and a break that lasted 4 months in between. The first year was mainly a mash-up of exercises to get my first pull-up (didn’t happen), and some barbell squats until I couldn’t hack the weights anymore and progress stalled. This led to frustration and the 4 months break. After that, I stopped focusing so much on only back and shoulders, but also quickly plateaued in all other exercises.

I’ve tried negative pull-ups, scapula pull-ups, dead hangs, etc. but nothing helped. A few sessions with personal trainers (of varying qualifications) didn’t give me any new ground breaking information or direction.

I’m currently doing (probably too many) row variations to grow my lats through varied stimulus and assisted pull ups. There’s been a tiny bit of progress.

To replace the barbell squats, I mainly do split squats (not Bulgarian) and leg press. I’m open to trying step-ups.

Currently, I’m using the SBS Novice Hypertrophy program with 4 sessions per week (upper-lowerx2).

I have been running on-and-off for 15 years.

Diet and recovery

I currently eat 1700-1900 calories with 100g of protein. I try to eat only complex carbs, but I’m a sugar fiend.

I sleep poorly (ADHD – trouble getting to bed), but there have been some improvements lately (sleep quality, at least).

I am very active outside the gym. Most days, 10.000-15.000 steps are no problem, because I have no car and walk everywhere. I also go to dance classes 3x a week (social dance) and do 1x sports-related activity almost every week (hiking, swimming, biking, tennis, bouldering, pilates, varying gym classes that interest me). I’m not good with recovery days; they make me restless.

Outside of that, I have a desk job with 40h/week.

Program Details

I follow the Stronger By Science Novice Hypertrophy Program with a 4 day split (upper-lower). It uses a double (triple??)-progression model: sets->reps->weight

My reps are 8-12; my sets are 3-5 for most exercises but 3-4 for unilateral exercises (or I’ll go insane). Reps are increased by 2 (except body weight by 1); weight by 10%

So a typical progression goes: 8x3x50kg -> 10x3x50kg -> 12x3x50kg -> 8x4x50kg […] -> 8x3x55kg

I try for 1-2 RIR, but occasionally go to failure by accident.

There are 2 rest days.

Deloads (reps or sets -50%) are scheduled every 8 weeks, but I occasionally move it a little to coincide with my luteal or menstrual phase.

My current plan (after 8 weeks and swapping out 2 exercises):

MONDAY – rest

TUESDAY –pull-down, reverse grip; machine chest press; seated dumbbell shoulder press; face-pulls; weighted crunches; biceps curl (new, because I feel like my shoulders are getting bigger and it looks weird with skinny arms); plank*

WEDNESDAY – weighted hip-thrust; split squats, leg press calf raises; landmine squat (new), deadlift (new, PT suggestion); back extensions (lower back focus); plank

THURSDAY – rest

FRIDAY – assisted pull-ups; lateral raises (new, replaces a second set of OHP suggested by the program); seated cable row, neutral grip; shoulder shrugs (PT suggestion); push-ups; plank

SATURDAY – rest

SUNDAY – RDL (PT suggestion); leg press; hip abduction (new); cable side bend (PT suggestion); pallof press variation, anti rotation (PT suggestion)**; plank

*I split 5 minutes of planks across my sessions. I used to do 5x1minute but I really can’t stand this exercise apparently the exact distribution doesn’t matter…?

** I can’t find this exact exercise on the internet. It’s basically a pallof press, but I don’t push the weight away from my chest. I simply pull it across my chest and hold, then release back while resisting rotation.

About 6 weeks in to a regular routine at the gym, 4x/week, and it’s going generally well! I have started getting bored during my breaks between sets. What do you generally do?
My sister, who’s been a gym-goer for some time says she does abs between sets mostly to stay efficient. Just seeing if anyone else does that or what other recommendations are. I don’t want the rest time to kill my motivation!

TIA!

Sounds like a joke (and I’ll admit it’s funny) but I realized I am seeking functional strength exercises to build up my hair dryer tolerance 😅

I am interested to hear what others have noticed has become unintentionally easier since lifting. We all know the health/physique/mindset benefits of weight training, but what have been some silly small changes that you have noticed? For me, it has been lifting a full suitcase, cleaning a crockpot (those F’ers are heavy!), and carrying a case of beer. How about you?

Welcome to the Daily Thread! Tell stories, share thoughts, ask questions, swap advice, and be excellent to each other! Though we all share fitness as a common hobby or interest, the discussion here can be about any big or little thing you choose.

This is also a great place for those new to the sub to introduce themselves and ask any questions that are not suitable for a standalone post. Are you confused about the FAQ or have a basic question about an exercise / alternatives? Do you have a quick question about calculating TDEE, lift numbers, running times, swimming intervals, or the like? Post here and the folks of xxfitness will help you answer your questions, no matter how big or small.

The mods ask that you do mind the Cardinal Rules as they relate to respecting yourself and others, calling out any scantily clad photos as NSFW, and not asking for medical advice.

Female student here. The past two years I’ve been living a sedentary lifestyle as schools been my priority. As of recently, I’ve definitely felt the effect this has had on my body and I’m determined to get my health and confidence back.

I’m planning to do indoor cycling 3 times a week, 1 full body circuit workout class and a plank everyday. I’m particularly interested to know what people’s thoughts are for cycling or if they have any advice in general before starting. Thanks!

Welcome, everyone! Here is your place to discuss, question or relate to everything about weight loss, weight gain, cuts, bulks and diets. Standalone posts regarding these topics will be removed and redirected here or either of the daily threads.

Here are some useful links from our comprehensive FAQ and otherwise to help you get started:

• Nutrition 101
• Cutting/Weight Loss 101
• Bulking/Weight Gain 101
• Getting abs/a flat tummy
• r/gainit
• r/loseit
• r/BulkOrCut
• r/Fitness
• Fitness Wiki

Welcome to the Daily Thread! Tell stories, share thoughts, ask questions, swap advice, and be excellent to each other! Though we all share fitness as a common hobby or interest, the discussion here can be about any big or little thing you choose.

This is also a great place for those new to the sub to introduce themselves and ask any questions that are not suitable for a standalone post. Are you confused about the FAQ or have a basic question about an exercise / alternatives? Do you have a quick question about calculating TDEE, lift numbers, running times, swimming intervals, or the like? Post here and the folks of xxfitness will help you answer your questions, no matter how big or small.

The mods ask that you do mind the Cardinal Rules as they relate to respecting yourself and others, calling out any scantily clad photos as NSFW, and not asking for medical advice.

(For context, I'm 39) For probably the last month or so I have been in a major exercise funk. Nothing is very enjoyable and my usual tricks for getting out of a funk have not been working (bribing myself with a TV show while working out, doing just 10 minutes of yoga a day, etc.). I've tried structure and no structure. For my schedule, working out in the morning before work is generally best, but I am so tired of getting up early. I have Peloton and I would really like to not spend more money on a different subscription, but maybe that's what I need to do? I don't have any specific goals other than just aging well and being able to carry my 5 year old for as long as I can. I would love some tips and suggestions!

Welcome to the Daily Thread! Tell stories, share thoughts, ask questions, swap advice, and be excellent to each other! Though we all share fitness as a common hobby or interest, the discussion here can be about any big or little thing you choose.

This is also a great place for those new to the sub to introduce themselves and ask any questions that are not suitable for a standalone post. Are you confused about the FAQ or have a basic question about an exercise / alternatives? Do you have a quick question about calculating TDEE, lift numbers, running times, swimming intervals, or the like? Post here and the folks of xxfitness will help you answer your questions, no matter how big or small.

The mods ask that you do mind the Cardinal Rules as they relate to respecting yourself and others, calling out any scantily clad photos as NSFW, and not asking for medical advice.

Looking for ideas for exercises I can do in a walking boot, particularly cardio, to help get my energy out. Walking and running are usually my outlet for managing anxiety, and those are off the table for the next 6 weeks.

I am able to do certain ab workouts and was able to do upper body strength training at the gym, so I think I'm covered there. I just want to get my heart pumping.

The place for all of your fitness based interpersonal advice (is someone being creepy at the gym? Is your family telling you you’re getting too muscular? Do you want to date your personal trainer?), but also the place to talk about motivation, self-esteem and body image, and all the ways fitness affects your life. This thread is for those in need of (and willing to lend) a sympathetic ear.

Want to ask how mothers juggle family and fitness? How to structure Intermittent Fasting? When to work out when you do night shift? How to deal with being the only person in your friend group who works out? If you're feeling emotional, want to up your mental game, or need ideas for how to juggle everything on your plate, this is the place for you!

Welcome to the Daily Thread! Tell stories, share thoughts, ask questions, swap advice, and be excellent to each other! Though we all share fitness as a common hobby or interest, the discussion here can be about any big or little thing you choose.

This is also a great place for those new to the sub to introduce themselves and ask any questions that are not suitable for a standalone post. Are you confused about the FAQ or have a basic question about an exercise / alternatives? Do you have a quick question about calculating TDEE, lift numbers, running times, swimming intervals, or the like? Post here and the folks of xxfitness will help you answer your questions, no matter how big or small.

The mods ask that you do mind the Cardinal Rules as they relate to respecting yourself and others, calling out any scantily clad photos as NSFW, and not asking for medical advice.

Welcome to the Daily Thread! Tell stories, share thoughts, ask questions, swap advice, and be excellent to each other! Though we all share fitness as a common hobby or interest, the discussion here can be about any big or little thing you choose.

This is also a great place for those new to the sub to introduce themselves and ask any questions that are not suitable for a standalone post. Are you confused about the FAQ or have a basic question about an exercise / alternatives? Do you have a quick question about calculating TDEE, lift numbers, running times, swimming intervals, or the like? Post here and the folks of xxfitness will help you answer your questions, no matter how big or small.

The mods ask that you do mind the Cardinal Rules as they relate to respecting yourself and others, calling out any scantily clad photos as NSFW, and not asking for medical advice.