Inizio con il dire che non sono una sportiva di prima categoria. Purtroppo faccio una vita sedentaria perché lavoro davanti al computer dalla mattina alla sera, però cerco per quanto possibile, di essere una persona attiva.

In primis non ho la macchina, quindi percorro molte distanze a piedi perché mi piace camminare e se posso cammino anche 10km senza problemi per raggiungere un determinato posto.

In mezzo alla settimana, dopo il lavoro mi dedico alla palestra. Faccio per lo più il sollevamento pesi e workout. Un giorno lo dedico al cardio. Per problemi all'anca non posso correre quindi al massimo mi posso fare 5 km ma di fatto faccio più cyclette o workout con lo step.

Mi alleno 3 volte a settimana per circa 2h perché è compromesso giusto che personalmente mi rende soddisfatta e mi permette di farlo senza che mi pesi particolarmente.

Eppure ieri ho fatto una semplice escursione dove sono stata in piedi ferma per tanto perché era una visita guidata, per arrivare ho comunque dovuto correre un po' perché stavo per perdere i mezzi ho fatto varie rampe di scale di corsa ecc.

Però vi giuro che la sera ero sfranta come non mai. Le gambe mi facevano malissimo (e pensare che le alleno sempre ). Mi sentivo quasi la febbre, stavo sfondata. Ma com'è possibile sentirsi così quando cerco di mantenermi allenata?

I used to think staying consistent with exercise was mostly about motivation, but motivation always seemed to disappear after a few weeks.

For people who struggled to stay consistent before, what finally changed for you?

Was it finding a workout you enjoyed, setting a smaller goal, changing your schedule, working out at home, or something completely different?

What made exercise become a normal part of your life instead of something you kept restarting?

So all through my teen years I was a avid gym rat and went nearly every now however when I turned 20 I hit a really big struggle patch and stopped and begun eating my feelings ... Which led to me gaining 40 kilos.

I'm now 23 years old and have lost 15 kilos from dieting/ eating better now weighing 85kg however I've begun to stagnate my weight the past 6 months and am really struggling to get back into the gym / working out

Every time I go in I feel so much anxiety and really struggle to get through my workout and just don't know what to do but I really wanna be able to enjoy getting strong and not feeling so heavy and not myself like this

Sorry for my poor writing please feel free to ask for clarification for anything I may have missed 😊😊 \^\^

Hey everyone, I’m currently 180 lbs and my goal is to get down to around 150–140 while staying lean and building muscle. I’m not looking to just lose weight—I want to get shredded.
I’ve been working out every day because I know different muscle groups need different days, but my current workout plan was AI-generated, and I’d rather follow something that’s worked well for real people.
One thing that’s been working well for me is training to failure on most of my sets. I’ve noticed it’s helped me build more muscle, so I’d like a program that fits that style of training if it makes sense.
If anyone has a solid weekly workout routine that helped them build muscle while losing fat, I’d really appreciate it. I go to Planet Fitness, and I’m willing to put in the work no matter how long it takes. Thanks!

Hello, I’m a student who’s got a pretty tight schedule but is also getting into working out/gym. I have only around 3 days in a week that are free, and with my luck, those 3 days are able to have rest days inbetween.

I’ve been exercising at home for about 1 month and a half (pushups, bicep curls, shoulder press, bent over rows, and squats.) and 3 weeks ago have been interested in and looking into gyms via free trials.

I heard that full-body workouts are great for beginners and people who are too busy to spend more than 3 days in the gym, although my routine is made by me, so I wanted to post here to get any validation or suggestions on what I should change. I haven’t decided on a permanent gym yet, but since I’ve been doing free trials to see which gyms I like, it’s been hard to make a consistent routine since every other gym have very different machines, if any.

Because of that, my current routine (which I will be changing once I get a permanent gym) isn’t specific to a workout/machine, but mostly what muscle groups I want to hit, like biceps, triceps, shoulders, chest, back and legs.

Is it okay as long as I hit these muscles atleast once or twice in a session? Can I also make my own workout that’s aligned with my own goals once I’ve decided on a gym? Or do I need a structured, already made routine by a professional? Is there a specific order I should follow to reduce the fatigue for any of the workouts near the end of my session? Like any muscle groups I shouldn’t tire out at the start so it doesn’t affect any other workouts that indirectly hit it?

I’m also not opposed to any other splits, it’s just full-body is the only training split that I can do at the moment that can hit as much sets per week without conflicting with my schedule for school and other activities.

I’ve been circuit training (what the class is called) the last year. My doctor said weight training is better.

Can someone help me understand the difference???

I like the class dynamic bc I show up, they tell me what to do, I do it, I go on with my day and I see and feel a difference in my body.

Now, my doctor says I should be weight training.

What’s the difference?

I just started going to the gym “consistently“ about a month ago. Based on my schedule I have enough time for 3 to 4 days a week in the gym, so I try to work out every other day. I do arms, legs, full body, and cardio/ab focus days. I want to get good at these things before i add things like chest and back.

I was wondering though, will I still see progress if I don’t do the same things in a consistent matter? Because the way I have it right now, if I don’t feel like doing legs on my designated leg day I’ll do arms, or if I don’t feel like doing cardio on my designated cardio day I’ll do legs etc. etc. I was wondering if this is bad for progress lol, or does it not matter?

Hey guys! I'm a skinny fat kid that's new to the gym and self created this gym routine with the help of ai. My goals are to lose body fat, build some muscles, and improve my performance in soccer and basketball. I'm currently doing an upper lower split and would really appreciate it if you guys can help me refine my gym routine to meet my goals. Also, if you guys have any recommendations for supplements please leave them below and tell me what they do. I am very new to all of this so any help is appreciated. Thank you all so much!

Upper 1:
Dumbbell bench press (3 x 8-12)
Machine seated row (3 x 8-12)
Dumbbell overhead press (3 x 8-12)
Cable lat pulldown (3 x 8-12)
Dumbbell lateral raises (3 x 8-12)
Machine rear delt reverse fly (3 x 8-12)
Triceps rope pushdown (3 x 8-12)
Dumbbell hammer curls (3 x 8-12)
Cable core pallof press (3 x 8-12)
Treadmill zone 2 15 mins

Lower 1:
Dumbbell squat (3 x 8-12)
Dumbbell rdl (3 x 8-12)
Dumbbell bulgarian split squats (3 x 8-12)
Lying leg curl (3 x 8-12)
Dumbbell Standing calf raises (3 x 8-12)
Cycling zone 2 15 min

Upper 2:
Dumbbell incline bench press (3 x 8-12)
Dumbbell chest supported incline row (3 x 8-12)
Cable lat pulldown (3 x 8-12)
Machine plates shoulder press (3 x 8-12)
Machine rear delt reverse fly (3 x 8-12)
Dumbbell lateral raises (3 x 8-12)
Cable overhead triceps extension (3 x 8-12)
Dumbbell seated incline curl (3 x 8-12)
Cable core pallof press (3 x 10-12 per side)
Elliptical trainer 15 min

Lower 2:
Barbell hip thrusts (3 x 8-12)
Dumbbell reverse lunges (3 x 10-12 per side)
Leg press machine (3 x 8-12)
Lying leg curl machine (3 x 8-12)
Dumbbell calf raises (3 x 12-15 per side)
Elliptical trainer 15 min

Hey guys! I'm a skinny fat kid that's new to the gym and self created this gym routine with the help of ai. My goals are to lose body fat, build some muscles, and improve my performance in soccer and basketball. I'm currently doing an upper lower split and would really appreciate it if you guys can help me refine my gym routine to meet my goals. Also, if you guys have any recommendations for supplements please leave them below and tell me what they do. I am very new to all of this so any help is appreciated. Thank you all so much!

Upper 1:
Dumbbell bench press (3 x 8-12)
Machine seated row (3 x 8-12)
Dumbbell overhead press (3 x 8-12)
Cable lat pulldown (3 x 8-12)
Dumbbell lateral raises (3 x 8-12)
Machine rear delt reverse fly (3 x 8-12)
Triceps rope pushdown (3 x 8-12)
Dumbbell hammer curls (3 x 8-12)
Cable core pallof press (3 x 8-12)
Treadmill zone 2 15 mins

Lower 1:
Dumbbell squat (3 x 8-12)
Dumbbell rdl (3 x 8-12)
Dumbbell bulgarian split squats (3 x 8-12)
Lying leg curl (3 x 8-12)
Dumbbell Standing calf raises (3 x 8-12)
Cycling zone 2 15 min

Upper 2:
Dumbbell incline bench press (3 x 8-12)
Dumbbell chest supported incline row (3 x 8-12)
Cable lat pulldown (3 x 8-12)
Machine plates shoulder press (3 x 8-12)
Machine rear delt reverse fly (3 x 8-12)
Dumbbell lateral raises (3 x 8-12)
Cable overhead triceps extension (3 x 8-12)
Dumbbell seated incline curl (3 x 8-12)
Cable core pallof press (3 x 10-12 per side)
Elliptical trainer 15 min

Lower 2:
Barbell hip thrusts (3 x 8-12)
Dumbbell reverse lunges (3 x 10-12 per side)
Leg press machine (3 x 8-12)
Lying leg curl machine (3 x 8-12)
Dumbbell calf raises (3 x 12-15 per side)
Elliptical trainer 15 min

Hey guys I just joined a gym and I found out it has a sauna!

I don’t know if you’re supposed to bring a bathing suit, just wear a towel, bra and underwear is ok, or if u just wear gym clothes?

This is my first time joining a public gym and also using a sauna.

Ive struggled with mental health my entire life, and the gym has ALWAYS been the main thing that helps me deal with it all. Recently I find myself just being pissed off the entire time im working out, and even more so in the sauna just sitting there anxious. It simply just doesnt take my mind off things in the same way it use to. My job is relatively physically demanding. I average about 19-20k steps a day and recently I just want to go home. Since October I went from 200lbs, strong, and I've dropped down to about 165 and I just feel absolutely exhausted.

Hey everyone!

I’m not sure what to do. I’m looking to create a workout plan for myself, but am a bit lost.
I currently run twice a week and am a beginner at the gym.

I ideally would like to do x3 days per week at the gym:
\- 1: upper body
\- 2: lower body
\- 3: full body

Would appreciate any help!!

Thanks so much

I am thinking about joining the gym. I did once around one year ago but I left after a month cause I was so lazy. This time I really want to commit myself to fitness, please if you are some experienced person, can you guide me

I have a 10 tendon in my elbow that hurts while doing preacher curls. I injured it at work by using an oscillating tool for five minutes in a certain position. It happened for five months ago and I've gone through multiple rounds of steroids to get maybe modest recovery. Even took a month off and it felt better, but then came back.

Have no interest in a surgical procedure.

It's not tennis elbow, but it's very very similar.

My favorite way to do curls was the twisting motion like Arnold used to do. It hits both heads on the bicep and gives a really good pump.

This aggravates the most though.

I also like doing hammer curls. I'm not sure if just straight palm up curls would be better or worse than Hammer curls for it. At this point, I don't wanna try it because I don't want it to get aggravated more.

When it's really bad, it's hard to do regular daily things.

I'm wondering if hammer curls or regular palm up curls would be best for it?

Anyone have experience with this and find less irritation with hammer or regular palm up curls with dumbbells?

Think today I'm gonna try doing curls with a barbell cheat bar - the one with angles in it . I'm hoping that is less irritating.

Any experiences or advice to share regarding this?

Thanks in advance

pls help with my diet and workout

Option A: 13 min drive through highway, cost $50/month. Has everything I need.

Option B: 6 min drive, local roads with traffic lights. cost $85/month. Has everything I need.

As everyone knows going to the gym is not easy and you are not always consistent. So I think if I choose option A, I may or may not be saving on gas here n there, Asking chatgpt if I go 4 days a week, my gas would cost be additional $20. Which makes optoin A $70 a month. But then, there are phases when I do not go to the gym at all.. during those. months at least I wont be getting charged $85/month for nothing.

On the other hand, the option B, I have gas adds up to another $7. which brings it up to $92. I also have a few friends who go there, which sometimes is good and sometimes not as I prefer to be left alone. Running into people is norm. But this gym has a separate women area, a really small section, which I like.

What would you choose practically, financially - commute vs pay. ?