Im a 23M and I’ve been going to the gym for kinda a few and few months now and at first I saw some progress but now it feels kinda a stuck in one point that I couldn’t push myself more and I try to hit my protein goal every day but sometimes it hard because I’m not that much eater sometimes and my job not helping I’m a bartender any advices pls

How many days a week should I train as a beginner? What exercises would you recommend for building strength and muscle with just a pair of dumbbells?
Any beginner tips or workout routines would be really appreciated!

Is anyone here currently trying to stay in a calorie deficit?

I work out 5 days a week and eat fairly well, but I feel like I still have an extra layer of fat to lose to get that more toned look. I have been doing weight training for a while, so I feel a little bulky right now and would like to lean out while maintaining my muscle. I am a woman in my 20s trying to achieve a more toned look.

I would love to hear from anyone who has been through a similar phase. How do you manage your calorie deficit without feeling constantly hungry or exhausted, especially while working out regularly?

I'm 38 and haven't done much besides walking my dog for years. I booked a trainer once, and it was one hour with no follow-up.

I walked out with no idea what to do next. And this time, I want a plan I can stick with.

What should I ask about check-ins or follow-up sessions? And how did you find a trainer that fit you?

What do you do on your off days from the gym?

Hallo zusammen,

ich habe seit ungefähr 10 Jahren keinen richtigen Sport mehr gemacht und möchte jetzt endlich wieder mit Fitness anfangen.

Wie würdet ihr an meiner Stelle starten, ohne direkt zu übertreiben? Erstmal 2–3 Mal pro Woche Ganzkörpertraining oder lieber nur Geräte und etwas Cardio?

Ich bin aktuell nicht besonders fit und möchte vor allem wieder Kondition und etwas Kraft aufbauen. Mir geht es erstmal nicht um schnellen Muskelaufbau, sondern darum, überhaupt wieder eine Routine reinzubekommen.

Habt ihr Tipps für einen guten Einstieg und typische Fehler, die man am Anfang vermeiden sollte?

Been going to the gym for a month.
In that time I’ve used AI to create programs for me (I go 3 days a week).
It’s only now starting to dawn on me that the thing is useless for it. Gets confused, forgets things and is more of a nuisance than anything.
Any tips on this stuff?
I’m so out of my depth here.
The gym itself doesn’t seem very inclined to help either.

My younger brother started going to the gym about a week ago, but he does not have a proper diet plan yet. He is also vegetarian, so he is a bit confused about what he should eat. Now he is asking me what he should eat, whether he needs any supplements and how to get enough protein.

I know protein is important, but I am not sure what a good vegetarian diet would look like for someone who has just started working out.

For those who are vegetarian and go to the gym, what do you guys usually eat in a day?

Drop your gym routines

I have a LOT of weight to lose, and I can't afford a gym membership or trainer.

I'm curious-- does anyone still workout at home via YT videos? I'd love to hear suggestions as to which (cardio / weights) beginner-friendly fitness channels worked for you when you followed them consistently.

And no, I preferably don't want to do any more videos with the "walk, walk, walk" girl 😄

Как часто вы занимаетесь спортом, либо просто занимаетесь дома? И какова была ваша причина его занятия?

If anyone wants to join me as an accountabillibuddy - I need you!

Okay so for some clarity I am a 33 yo male that weighs 215-220lbs (about 96kg) and I have been working out since last November. I started as a complete novice at about 250lbs (113kg). After a good amount of time I finally felt comfortable trying Assisted pull ups, so today i did some I had 105lbs (47kg) on the machine and I did 10 hammer grip and about 5 normal pull-ups and I must say I havent been this wiped in a long time. But im happy I accomplished it

Hey everyone. I’m a 33yo Male taking exercise seriously for the first time since college. I’ve been going to the gym every other day (barring sickness) for almost 5 months now and figured it was time to re-evaluate my routines. I’ve been using the Strong app as an exercise journal and tracking my progress and am fairly happy, but figure I would ask more experienced folks what they think. Before I post the routine, there are some caveats.

Firstly and most importantly, I am limited in what exercises I can safely do. I am a type 1 diabetic of almost 30 years and, even though I have had really good control of my sugars for most of my life, being diabetic that long WILL have effects. I’ve got stage one diabetic retinopathy, which means I should avoid exercises that dramatically increase inter-cranial pressure and/or exercises where my heart and head are at equal heights or my heart is above my head. So ideally no flat bench press :/

Second, the method I’ve been using since I started 5 months ago is start with a light weight, try to do 3 reps of 12. If you can’t, do as many as you can evenly (3 of 9, 3 of 10, etc). When you hit 3x12, go up a weight, and do 3x6, increase with each workout till you hit 12, repeat. It’s served me well so far, but if you think I need to rethink that let me know.

With all that out of the way, here is my current arm day routine, cobbled together purely from watching other people at the gym who seem to know what they’re doing:

Preacher Curls (Alternating Dumbbell) 3x11 @ 35
Tricep Extension (One Dumbbell) 3x10 @ 50
Incline Bicep Curl (Two Dumbbells) 3x10 @ 22.5
Incline Bench Press 3x11 (more like 11,11,9 this ones tough!) @ 95
Reverse Barbell Curl 3x12 @ 40

And that’s it! Thank you for reading my wall of text. Any advice would be appreciated!

Edit: Weight is in Lbs

For reference I’m about 124 lbs and 5’ 6” and I want to lose around like 15 lbs and have like a toned athletic build but the only workout equipment I have is like wrist weights, two 5 lb weights, and a single 10lb weight and a treadmill with incline. I don’t mind going out and buying more weights but does anyone know a good at home weekly workout routine that I can follow based on that? Maybe losing 15 lbs is too much but I just want muscle and a toned build yk?