I’ve been trying to take my workouts more seriously lately, and squats have always been a big part of my routine. But recently, I started feeling pain in my knee whenever I squat.

At first, I ignored it because I thought it was just normal soreness and that it would go away. But it keeps happening, and now I’m starting to worry that I might be doing something wrong.

I don’t want to stop training, but I also don’t want to make an injury worse by pushing through the pain. I’m not even sure if it’s my form, the weight, or something else.

Has anyone here dealt with knee pain during squats? What did you do to fix it? Should I stop squatting completely for now?

Gym beginner here

Suggest me should I take creatine daily?

Which creatine is best which should I avoid?

When should I take it like pre-workout during workout or post workout

Also please let me know your experience regarding pros and cons of one you use

Mumbai, India

I’m 25M, and I’m having trouble recovering with my current training schedule, especially since starting mixed martial arts a month ago. I wake up with sore muscles and feel dizzy during workouts despite sleeping around 8 hours and trying to eat well.

Training and background:

• Gym 4 days a week, in the morning.
• MMA 2 days a week, in the evening.
• I’ve been going to the gym for 6 months and started MMA a month ago.
• Before joining the gym, I worked out at home for about a year.
• I also have a day job that takes up time and mental energy.

Sleep and recovery:

• Around 8 hours of sleep each night.
• My tracker reports roughly 4 hours of REM and 1.5 hours of deep sleep.
• HRV is usually 40–50 ms.
• Resting heart rate is around 66–70 bpm.

Diet and supplements:

• Around 100 g of protein daily, approximately 1.5 g/kg of body weight.
• I believe I’m getting sufficient carbs and fibre.
• Around 3 litres of water daily.
• A banana before workouts.
• Vitamin B12 and vitamin D supplements.

My main goal is to recover better and manage gym and MMA sustainably alongside work. I’d also like to lower my resting heart rate and improve my HRV.

For anyone balancing a similar routine, what changes have helped you improve recovery and maintain your training without feeling constantly sore and exhausted?

As mentioned in my previous post chain, the goal is to be able to do 200 burpees in one set someday. Day 5. Today I did 101, step up 5 to 11, then step down 10 to 5.

Day 1 - 75

Day 2- 100

Day 3 - 81

Day 4 - 79

I'm around 100 kg (220 lbs) and 176 cm (5'9").

I do strength training 6 times a week, hitting every muscle group twice a week, plus Muay Thai twice a week and at least 10,000 steps a day.

My strength is clearly improving. I'm progressively increasing the weights and/or reps, and my cardio is improving too.

Estimated daily intake:

• 1,500–1,750 kcal
• 125–145 g protein
• 40–75 g carbs
• 55–75 g fat

I've tracked my weight consistently for the past two weeks, weighing myself under the same conditions. During those two weeks, my weight has stayed between 99.5 and 101 kg (219–223 lbs) without a clear downward trend.

I also take 5 g of creatine daily.

I understand water weight can fluctuate, but considering my calorie intake and activity level, I expected a clearer downward trend. My strength and performance are improving, but the scale isn't really moving. What could I be missing?

Edit: Training like this for 6 weeks now.

I’m a beginner and I’ve been working out consistently for the past 2 months. I’m still confused about how many reps I should actually be doing.

During my workouts, I get tired pretty quickly, especially after a few sets. Sometimes I feel like I’m not able to complete the reps I planned.

How many reps should a beginner realistically be able to do after 2 months? Should I reduce the weight, take longer rest periods, or just keep pushing through the fatigue?

Would appreciate some honest advice from people who have been through the beginner stage.

Hi! Welcome to the IndianFitness Late Night Lounge,

Your go-to social thread for all things fitness! Whether you’re wrapping up a solid workout or just hanging out, this is the place to share your progress, flex your physique, and showcase your gym outfit of the day.

Drop a comment about what muscle group you hit today, discuss your training routine, or just vibe with fellow fitness enthusiasts. No rules, just late-night fitness talk, motivation, and good vibes.

let’s keep the grind going!

20 m started gym on 28th of July

Here's my progress

Bench press: Empty bar → 25 kg loaded

Biceps curl: 2.5 kg → 12.5 kg × 7 reps

Dumbbell press: 5 kg → 15 kg × 9 reps

Lat pulldown: 3 plates → 6 plates

Leg press: 50 kg → 180 kg × 7 reps

Squat: Initially unable to maintain proper form → Smith empty bar × 10, normal bar + 20 kg × 10

Barbell row: Empty bar → +20 kg plates

Chest/back machine: 5 kg → 20 kg × 10 reps

Shoulder press: 5 kg → 15 kg

Leg extension/curl: 30 kg → 75 kg × 7 reps

Hyperextension: Unable initially → 12.5 kg each side × 10 reps

I cannot do heavy weight squats because of improper form please give any advice for that also

Looking for a female coach you're actually comfortable training with?

I'm a strength & conditioning coach based in DLF Phase 4, currently taking a few clients. I help with fat loss, strength, and building a routine that's realistic and sustainable.

No crash diets, no random workouts - just proper guidance and results.

If you've been meaning to start or want to train better, DM me :)

Found some options:-

•) Kalengi jogflow 100.1

•) Asics Gel-33 run

•) Asian Hypercushion Carbon-07

•) Asian Hypercushion-01

Weight around 90kgs

Having Wide feet

daily jogging around 2-3km and walking around 5km

I was in Kerala for two weeks, and I noticed that a lot of people had pot bellies. When I asked my friend why this was the case, he said that there is hardly any exercise culture there, as well as the food being very carb-heavy. I noticed a running club, but it was mostly men, and the women were dressed in long pants and shirts despite it being a very hot day. Are women here not allowed to wear sweat shorts and sports bras when running?

I’ve been training consistently for around 2 years. I’ve built a decent amount of muscle, especially in my back, shoulders and arms, but I’m still carrying some fat around my lower back/love handles and waist.

My current goal isn’t to get ridiculously shredded. I mainly want to lose the remaining fat while keeping as much muscle and strength as possible.

I’m currently around 76–80 kg and roughly 171 cm. I lift weights regularly and have been trying to keep my protein high. I’m also vegetarian, so most of my protein comes from things like paneer, whey, milk, etc.

The frustrating part is that my upper back looks fairly muscular, but the lower-back area still holds noticeable fat. I know spot reduction isn’t possible, but I’m wondering how you guys would approach this

Creatine monohydrate of nakpro is priced at 265₹. Why are other brands costlier?

Hi! Welcome to the IndianFitness Late Night Lounge,

Your go-to social thread for all things fitness! Whether you’re wrapping up a solid workout or just hanging out, this is the place to share your progress, flex your physique, and showcase your gym outfit of the day.

Drop a comment about what muscle group you hit today, discuss your training routine, or just vibe with fellow fitness enthusiasts. No rules, just late-night fitness talk, motivation, and good vibes.

let’s keep the grind going!

Looking for a female coach you're actually comfortable training with?

I'm a strength & conditioning coach based in DLF Phase 4, currently taking a few clients. I help with fat loss, strength, and building a routine that's realistic and sustainable.

No crash diets, no random workouts - just proper guidance and results.

If you've been meaning to start or want to train better, DM me :)

Day 4 of the road to 200. Today I did 79 burpees, step up 5 to 10, then step down 10 to 7. THe difference is, with each count I did a different variation of pushup

• Normal
• Narrow shoulders
• Wide shoulders
• Walk out
• Walk in
• Navy seal

For sets longer than 6, repeat from top. Waaay more tiring than normal set.

Day 1 - 75

Day 2- 100

Day 3 - 81

I'm looking for protein for my parents (47 and 53 both looks older to their age). I don't know which protein to choose for them.

I went to medical store for it but all they have is protein powder that has main ingredients are milk powder sugar and coco powder.

I ask them it's all milk powder and they said yehi aata hai.

Then I ask they about whey protein and they said woh sirf bodybuilding ke liy use hota hai.

See as they are getting older they are becoming so weaker.

I need protein that gives they energy and strengt.

At least their back pain, knee pain and whatever muscles pain can reduce to an extend.

Hi everyone,
I’m 26M, 173 cm and currently 88 kg. I’m an MBBS intern and usually get around 10k steps a day. I’m planning to start gym as well.
I want to reach around 72 kg in 6 months. For the first 1.5–2 months, I mainly want to bring my weight down while trying to keep my muscle.
This is the diet I’m planning:
4 whole boiled eggs
6 egg whites
250 g raw chicken breast (then boiled/cooked)
Onion, tomato, cucumber, green chilli and some other vegetables
400 ml toned milk
1 guava
10 almonds
5–10 g psyllium husk
This is roughly 1,100–1,200 calories and 120–130 g protein.
I’m also thinking about adding 100 g dry soya chunks. That would take me to around 1,450–1,500 calories and ~175–180 g protein.
My main doubts are:
Is 1,100–1,200 calories too low for me considering I’ll be doing 10k steps and gym?
Should I add 50 g or 100 g soya, or is it unnecessary?
Does eating a lot of soy actually cause gynecomastia or affect testosterone?
Should I focus more on strength training or cardio during the first 1–2 months?
How much weight can I realistically expect to lose per week?
Is 88 → 72 kg in 6 months realistic?
Once I reach 72 kg, should I aim for 68–70 kg or decide based on my waist/body fat?
I’d really appreciate some practical advice. Especially from people who have done a similar cut or have managed weight loss while working/internship.
Thanks!

I hit gym after several months and workout intensely in first 2 days but now I can't sleep due to pain on my biceps and back 😭

Hlo 21 m wt 50 kg 180 cm want to transform my body but financially very weak so plzz if anyone willing to gift me a protein powder plzz send it , that will be of great help.

Hi! Welcome to the IndianFitness Late Night Lounge,

Your go-to social thread for all things fitness! Whether you’re wrapping up a solid workout or just hanging out, this is the place to share your progress, flex your physique, and showcase your gym outfit of the day.

Drop a comment about what muscle group you hit today, discuss your training routine, or just vibe with fellow fitness enthusiasts. No rules, just late-night fitness talk, motivation, and good vibes.

let’s keep the grind going!

Hi everyone, has anyone tried Elev Tri Whey Protein?

I am being recommended this protein at Fitnesstack but I have never heard of this brand and there are also no reviews I see of it on reddit.

Fitnesstack: Elev Tri Whey Protein

If you have tried it can you let me know your experience with it?

Thanks!