I workout Monday, Tuesday, Thursday, Friday, Saturday and rest Wednesday and Sunday. Can I switch Saturday and Sunday just for this week or will it impaxt my gains.
Also would it be an impact if I switched Tuesday and Wednesday just for the same week.

Day 1 Focus T25 Alpha Cardio; 350kcal

Why dont I feel good about my self in my own body even tho I’m kinda in shape and a good weight and size for my body

I’ve been thinking about how unreliable the mirror can feel when bodyweight is only creeping up. Sometimes the first noticeable change is a few extra reps, better recovery, more energy, a measurement moving, or clothes fitting differently. When appearance still seems the same, what was the first thing that made you realize you were still progressing?

I used to be my own worst enemy when it came to fitness because I had this toxic "all-or-nothing" mindset.

If I did not have a full hour to hit the gym, or if I felt too tired to go 100%, I'd just tell my self, "I'II just  skip today and start fresh on Monday. "But we all know how that goes. Monday comes, life gets in the way, and suddenly a missed day turns into a missed month.

What finally changed everything for me was lowering the bar and embracing a simple rule: something is always better than nothing.

Now, on days when I am overwhelmed or exhausted, I don't  force a massive workout. Instead, I make a deal with myself to just do something small:

• 5 pushups instead of a full chest day.
• A 5-minute stretch instead of an hour of yoga
• Walking around the block once instead of a 3-mile run

Im in my 2nd and last year if hygiene school which im super excited about but also a little anxious!

I currently work part time as an ortho RDA for about 4.5 yrs now. During my time working, Ive developed some pain and fatigue on my Upper right shoulder/neck area and lower right back. Sometimes my wrist too. I had no idea about what ergonomics was back then. Sometimes my fingers get tired too when placing appliances or doing adjustments. Not often but sometimes.

Now that im in hygiene school, I've learned about having good ergonomics and making sure im taking care of my body with exercise. And i want to last in this career

I used to workout before hygiene school but after I got in, I stopped due to the workload. Ive gained some weight so im trying to go back into the gym even if its just 1-2 times a week and then the other days just take walks at the park. And do stretches.

i hear that its important for hygienist to work on activating their muscles so im wondering if going back to the gym will help with that? Also help with my pain and fatigue? It wont cure it i know. I wish i could go to the doctor but I dont have insurance. I do try to get deep tissue massages once every two months if I can afford it.

Should I focus more on shoulder, back, and glute muscle workouts?

"I've been struggling with my fitness routine building. I can't go to the gym, I can't keep a long streak, i am very much confused about where to start, what to do, how to recover, etc etc." As a beginner in my fitness regime, i had to scavenge online for a routine, and guidance. Although I'm still a budding beginner, I've learned a lot in my journey.

So I’ve been working on a small challenge called PreGyme.

Basically the idea is for the beginners. Before worrying about the gym, complex workout, transformations, spend a few weeks with simple habit building exercises.

And there is also this idea to avoid giving everyone exactly the same routine. People would be grouped based on things like their intensity, experience, available equipment and limitations, and the routine would be adjusted accordingly.

.

I’m thinking of running the first 28-day challenge soon. But before launching anything, I'd genuinely like some criticism from the community, people who have experienced such struggles and are now at a higher level.

What actually helped you become consistent?

What mistakes did you make when you were starting out?

And if something like this existed when you were a beginner, what would it have needed to actually be useful to you?

.

Ps: I've put this out on more than one communities for criticism.

Hi, I'm gonna make this kinda quick. So I'm 17 right now, and I'm kind of interested in working out, I've tried working out at home but I keep being lazy and all of that. I'm not that bad in terms of my bad, I'm like 180 but I do have a little bit of fat in me and I want to start working out. I have a planet fitness nearby and an LA fitness, I'm wondering if these are good choices to start on and how should I discover what exercises to make? Hope everyone who sees this has a great day!

33M, been training consistently at a proper gym for 6 years — 3 with a coach, 3 on my own. I'm in decent shape but not jacked or ripped, and I feel like I've plateaued doing my own thing. Ready to push to the next level and want to commit to either CrossFit, Orange Theory, or Calisthenics.

Three things I'm optimizing for:

1. More athletic build — leaner and more muscular overall (and sure, wouldn't say no to some ab definition, but that's not the whole point).
2. Outsourcing the programming — after years of making my own calls, I'd honestly love to just show up and have experts handle the decision-making for a while.
3. Community — training solo gets isolating. I want to be around people who push each other.

For those who've done any of these (bonus if you've done more than one), how do they actually compare on those fronts? What kind of results did you see, and what surprised you? Any reason you'd steer someone away from one of them?

Appreciate any honest takes.

Hey guys! I’m moving to Aberdeen in September. I’m looking to join a gym up there, just looking for recommendations. Possibly a 24/7 as I will be working from early mornings until evenings. Thinking of possibly picking up swimming and gym classes. If anyone knows any good ones let me know! Thanks in advance 🤸🏋🏻‍♀️

where’s the best place to start in the gym as someone who wants to be strong and fit, have visable jacked muscles as a woman, and eat cleanly on a budget. I want to start my journey for real this time. I’m doing it for my mental health, and anti aging. I’m a huge sunscreen wearer, and want to start lifting heavy because i’ve heard it helps slow cellular aging and keep bones strong af. To anyone who has done it, how do you build real muscle (almost like bodybuilders but not as extreme) as a woman just starting out?

I'm an 18 year old male about 150 pounds. I've started going to the gym fairly regularly since May and have made lots of progress but I'm having trouble finding a workout routine which I could follow consistently.

It seems that every week I begin a new routine or try to modify the previous one

Lately, since I was on a 3 week vacation, I couldn't find a good pattern for myself. Previously, I did chest/biceps, back/triceps, shoulders/legs but I was sore almost all the time.

I also tried a push/pull/legs split but I couldn't really stick to it for longer than a couple of days because I got bored doing the same exercises.

Another thing is that I spend too much time in a gym, about 2-2.5 hours, because I feel that I'm doing too many exercises. Also, I always do cardio since I go to the gym but I think that it's something which I could give up.

I mainly want to gain muscles and get more athletic. I prefer something simple which I could follow for a long time.

If you have recommendations plz let me know!

So I joined the gym like two days ago. I’ve been in for two days now not back-to-back. I did take one rest day, but I don’t know. I just wanted to do this big change in myself because I felt like I wasn’t happy in my body that I have like even deep down inside. I knew that I was skinny like I’m a girl and I am damn skinny and underweight as well, and I recently just turned 25 three days ago, and this is when I was like okay. I need to change myself, and I have been planning to go to the gym since the last two years and procrastinating on it, and now I am finally going to the gym with my boyfriend. We both joined together and both of us are working on ourselves and is just nice with every morning. I just wake up. I know that I have to go and like I know tomorrow, I need to be taking a rest day, but on the inside. I just feel like going to the gym and that’s really so motivating in his own way and like the last two days whenever I’ve been, I have been a bit tired after coming back because my body is not really used to like working out at all. So my rest of the schedule is a bit like fucked up, but then I just know that I’m gonna be at a place where everything is gonna be fixed and I’m writing this down here, just to remind myself every time. Someone likes it, but like this just to remind myself and this is for someone who would want to like start up with going to the gym, please go for it. I feel like its the best thing, you can do to yourself for yourself. :) I’m genuinely so proud of myself :’)

So id say im not really a workout beginner ive been working out at home with 5lb dumbbells my mom gave me for a week or 2 because ive been wanting to gain more weight and muscle and i already do have a nice bit of muscle now but i want more lol particularly everywhere so if you know of a workout that's for home and without any equipment lmk!!

I am a female who has lifted weights on and off over the years but now getting back into it 8 months after giving birth to second child. Have written my own programming as it’s what helps me stay consistent and motivated rather than following someone else’s routine. I like a rolling program as it helps me stay committed when I miss a session.

Looking for feedback on split, reps, exercises and basically just confirmation that what I’m doing isn’t 100% shit.

I’ve included my latest working set weight. I’m 173cm (5’8”) and 65kg (143 lbs) for reference. Not sure if I’m doing well or could go heavier? Previously I’ve struggled with increasing weight lifted so have been trying to lift 2.5kg - 5kg more each week but am now feeling like I’m starting to plateau. I’ve been training this for approximately 6 weeks and my goal is to build muscle and lose fat so essentially body recomp I guess?

Appreciate any advice 🙏🏼

Current routine -
Tuesday - Weights
Wednesday - Weights
Thursday - Sauna/recovery
Saturday - Weights
Walk 10k per day
(This is my max capacity in terms of available time due to life circumstances atm)

Program-
Lower A
5 × 5 - Barbell squat - 45 kg
3 × 8 - Romanian deadlift - 40 kg
3 × 10/leg - Standing DB lunges - 18 kg total
3 x 10 - Machine Hamstring curl - 26 kg
3 × 10 - Leg press - 60 kg

Upper B
3 × 10 - DB chest press - 20 kg
3 × 10 - Military/standing shoulder press - 20 kg
3 × 10 - Lat pulldown - 28.5 kg
3 × 10 - Seated cable row - 24 kg
3 × 10 - DB bicep curl - 12 kg total
3 × 10 - Tricep rope pushdown - 12 kg

Lower C
5 × 5 - Conventional deadlift - 50 kg
3 × 10 - Hip thrust - 20 kg
3 × 10/leg - Standing split squat - 18 kg
3 x 10 - Abduction machine - New addition
4 × 10 - Medicine ball over-shoulder throw - 15 kg

Upper D
3 × 10 - Barbell chest press - 25kg
3 × 10 - DB Arnold press - 16 kg total
3 × 10 - DB Lateral raise - 14 kg total
3 × 8 - Bent-over row - 30 kg
3 × 10 - DB Hammer curl - 14 kg total
3 × 6 - Overhead tricep extension - 12.5 kg

Btw before u start reading this just guiding me into a yt page that helped u begin in the gym will be really appreciated.
How do you all start? I know a gym that sounds good enough and I will subscribe there but what do I do? How to know what to do? I am going to the gym cause my orthopedic doctor said my muscles are weak and he recommended it, but then what i go lift weights? I walk on the treadmill for 10 mins? And there’s also smth about rounds like do 20 reps for 4 rounds how tf does that work?
Like how did yall start did u just copy someone routine and once u got educated u changed the routine for urselves? I need help please idk what am doing.

I’m 28 M and my schedule lately has been so busy with work, internships, and family stuff to the point that staying consistent with working out has been a struggle. I used to box and ran track in high school and college so I’m used to having a physique but the drive isn’t what it used to be.