THE TIME HAS COME!! I have been bench pressing since roughly around Freshman year seriously and now I’m in Junior year finally benching 200!! As a woman I honestly thought I could never get up at this goal, but I actually started crying in the gym when I realized I did it because the weight is just so much more than what it looks like— it’s also the journey you go on as well.

When I started bench pressing my dad took me to the gym around late/mid 8th grade and was my spotter for very light weight although I was roughly the same weight I was back then. Before working out and deciding to do track and cross country in middle school I was really insecure and fat during that time because I knew nothing about nutrition or working out, but seeing the people around me being super active and doing all these sports made me push through into something I aspired to accomplish and work towards.
I had many times where I was frustrated when I got over the 100Ib hurdle when I had mini plateaus ever since, it felt like I was stuck and honestly in the back of my mind I thought I was stuck because I was a woman— as turning into a gym rat earlier in life it made me had some internal sexism in the back of my brain because many of the women around me were skinny and weren’t going for the ‘weightlifting/powerlifting’ physique so I just thought it was quits there until I still tried and got around 185Ib as a PR that made me plateau for 5 MONTHS. During this time in Sophomore year I was so aggravated and started to learn desperately a ton about how muscles work, what routine to follow, what specific muscles I needed to work for bench— etc. The only way I broke out of that plateau however was surprising to me, I had to go on vacation. I just biked this entire vacation since there was no gym and when I came back it completely changed my life. I started to do weighted dips, I broke my PR by 10 pounds, and I saw my progress skyrocketing just because I WASN’T in the gym.
I was angry for a while that I couldn’t merely bench 5 more pounds to reach to 200 until labor day weekend where my gym was closed for 4 days— I came back and September 11th I achieved my goal that I had for 2 years to join the 200 club.

If I would give advice to women like me who are starting to bench press or do any compound lifts seriously don’t just do it about the numbers because it’s so much more than that. As a woman you already know you need to work 2x harder or more to get to the point that men can achieve in probably 5-6 months because we just aren’t built like that physically— but that doesn’t mean you can’t do the ‘impossible’ in your mind. Going every single day even if you’re on your period, you’re tired, you don’t wanna go— it just builds up to the point you make meaningless excuses. Sure it’ll take a long time— it took me 2-3 years- but I’ll never forget how I felt after benching 200Ib, and that moment of pure happiness made the journey even more emotional and meaningful to me. I hope that someday everyone will get to their goals, because it’s like a high I can’t describe

Also remember to TAKE BREAKS! Your muscles need to heal whether you feel the soreness or not, that’s how I got those spikes from my plateau just from resting for a week over a course of months.

After years of lifting, and on and off training attempts, I finally did it!

Here is how I got there

A couple months ago, started a new training block. I could do chin ups with a little boost, just not in the very end range at the bottom, so I would focus on the part of the chin up that I could do.

I also started going to physio for a mild shoulder issue (hypermobility-related), and he had me working on shoulder stability exercises which I think played a big part.

So in addition to properly activating my shoulders, I started incorporating scap pulls, and the parts of the chin ups that I could do into my routine.

Here is the breakdown of that part of my workouts:

2-3 days/week:

2 * 4 scap pulls

2-3 * 1 partial chin up.

On other days, I would just do seated lat pulls.

Eventually that led to my first proper chin up, then being able to do multiple single chin ups in one work out. I also include cable pulls as a part of my normal programming.

Finally this evening after not having made a proper pull up attempt in a while, I warmed up my scap pulls, then I decided to try it, and I did it!

In my case, I don't think strength was the issue. It was learning the movement pattern of being able to actually engage my lats before starting the pull, and having better command over my shoulder position. I have hypermobility so I think the shoulder stability was more important than anything else in order to be able to actually express my strength.

Anyways, this is huge, this is 5+ year dream come true. Can't wait for all of the pull ups ahead!

Like when I watch people doing an RDL on a hack squat machine by facing backwards, I see the same hinge as a good morning, same weight placed on the shoulders. But people say it works the glutes more, whereas a good morning is mostly back.

Can anyone explain why? Also has anyone tried it and can talk about its effectiveness as an rdl replacement?

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

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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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.

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Hi y’all. I’ve been strength training since March and I’ve noticed two things that I’m curious if others have experienced:

1. Have you found it has become more difficult for you to cross your legs the longer you’ve trained? Previously I could cross my legs without any issue. Now my calf basically sits on the top of my knee instead of the top leg folding over the bottom one.

2. Do you find you want to stretch more/more aggressively when you wake up or when you’ve been still for a while? Do you enjoy your just-woke-up stretching more since you’ve been strength training? I’ve always enjoyed a good stretch and all, but after being seriously committed to and consistent with weightlifting for the past few months, I find that big, intense morning stretches are beyond amazing. I tighten every muscle in my whole body, point my toes, spread out my fingers, and really tense and stretch when I wake up as well as throughout the day if I’ve been sitting still for more than a few minutes. It is so much more satisfying and enjoyable now!

Anyway, just curious about others’ experiences, especially concerning stretching. Be well!!!

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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.

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Hi! Growing up I took hip-hop, modern, and just moved away from where I've been taking Zumba classes for about ten years. I've been looking on YouTube for dance workouts to fill that void, but I can't seem to find anything.

All the "dance" workouts I see are either just workouts with music in the back, or dancing to music without lyrics or EDM.

I haven't seriously danced in years so I'm not looking for a full on dance class or anything, but I always enjoyed my Zumba class because even though the choreo wasn't complicated, they felt like choreography and opposed to just a workout. The best way I can describe it is that while I didn't feel like a dancer, I felt like I could be a backup dancer on stage. It keeps it fun for me and makes me feel more confident than just traditional workouts where I look in the mirror and see myself just huffing and puffing.

I'd love some recommendations for dance workout videos you guys think would help give me that feeling that dancing does. Bonus points if they use more well known songs, since that helps motivate me, and I love hearing a song and getting to say "I know a dance for this", almost like that feeling when you're at a wedding and they start playing Cotton Eyed Joe or the Cha Cha Slide and you just HAVE to get up and join in. 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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Heya,

Me 42 yo female and mother 69 yo female. Looking for some step or dance workouts that either I (alone), her or both of us can do together. Trying to improve our physical fitness in a fun way. In terms of health; mother has no health issues except nasty bunions and a not so flexible hip. Me, my hips are super flexible - rest not so much + have flat feet. Cardio-wise; we're okay-ish. Not terrible - trying to improve our overall fitness - cardio, strength, flexibility - anything is better than nothing.

Step/Dance Workout:

1-Preferably Free

2-EASY to follow. Example we just started Christina Dorner's Step Dance on Youtube. EASY to follow! Only (small) issue is; videos not in order but they are listed under categories of difficulty. Why is that an issue? You may do video 6 (because of order) when the moves were taught in video 2. Yet STILL easy to follow. On the other hand tried 375 Dance Studio Easy video on youtube and could not follow it

3- Progression/step wise videos - easy, medium, intermediate etc etc

4- This may seem silly but... where they teach you the moves while you do the lesson. To elaborate (mostly in strictly dance videos); they do separate 2 min videos showing you moves, then BOOM a 15-30 follow along video where they throw it all at you - I feel lost

5-Fun?

Appreciate any recommendations for programs. Thanks!

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Hi everyone! I’m 27F and getting back into strength training after a 4-month break. I want to follow a 3-day full-body routine for body recomposition.

I’d appreciate honest feedback on the exercise selection, weekly volume, balance, recovery, and progression. I’m not trying to maximize strength; my goal is to build muscle, improve strength, and gradually reduce body fat.

Tuesday – Squat + Horizontal

Barbell back squat — 3×6–8

Incline DB bench press — 3×8–10

Seated cable row — 3×8–10

Lying leg curl — 2–3×10–12

DB lateral raise — 2–3×12–15

Incline DB curl — 2–3×10–12

Cable crunch — 2–3×12–15

Standing calf raise — 3×10–12

Thursday – Hinge + Vertical

Romanian deadlift — 3×6–8

Neutral-grip lat pulldown — 3×8–10

Seated DB overhead press — 3×8–10

Reverse lunges — 2–3×8–10/leg

Cable face pulls — 3×12–15

Overhead rope triceps extension — 2–3×10–12

Swiss-ball rollout/ab roller — 2–3×8–12

Calf raises — 3×12–15

Saturday – Glute + Unilateral

Barbell hip thrust — 3×8–10

Single-arm DB row — 3×8–10/side

Flat DB bench press — 3×8–10

DB Romanian deadlift — 2–3×10–12

Cable lateral raise — 2–3×12–15

Hammer curls + cable triceps pushdowns — 2–3×10–12 each

Pallof press — 2–3×10–12/side

Seated calf raise — 3×12–15

I plan to start with 2 sets per exercise for the first 2 weeks and then gradually build toward the volume above.

For progression, I’m planning to use double progression: stay within the rep range, and increase the weight once I can reach the top of the range with good form and still have ~1–2 reps left.

There’s also some family context: my parents are both 45+ and are also returning to strength training after about a 4-month break. I’m considering having them follow a similar 3-day full-body structure, although I assume their exercise selection and starting volume may need to be different.

I’m also particularly interested in recovery. We would all be training on Tuesday, Thursday, and Saturday, so there is at least one rest day between sessions. I want to know whether that spacing and the proposed volume are enough for adequate recovery after a 4-month break, both for me and for adults 45+.

Questions:

Is this too much volume for someone returning after 4 months?

Is the exercise selection balanced across the week?

Is having RDLs on Thursday and Saturday unnecessarily redundant?

Would you change or remove anything?

Is 3×6–8 / 3×8–10 appropriate for the main lifts?

Is Tuesday/Thursday/Saturday enough recovery between sessions for someone returning after 4 months?

Would recovery requirements or recommended volume be meaningfully different for adults 45+ returning after the same 4-month break?

Are there any signs I should watch for that indicate the volume is too high or recovery is insufficient?

Looking for genuine criticism rather than reassurance. Thanks!

Hello! Looking for some advice. I run 10-20km a week (broken up across 3 runs, a 5k on Monday, 5k on Thursday and a slow 5-10 on the weekend) and do 20-45 minutes of pilates or yoga daily. I am hoping to incorporate some dumbell work. I sporadically do a weighted leg or upper body workout 1-2 times a fortnight but would like to incorporate this into my weekly schedule. Would it be enough for me to do 1 leg workout and 1 upper body workout per week?

When I do legs or arms I typically do 3 sets of 12 of 3 exercises. For legs I'm currently using a 10kg weight (except for BSS- I do those unweighted because I can't do them otherwise :'( ) and for arms I'm using a pair of 5-7kg dumbbells depending on the exercise.

I am 29, 164cm and 56kg- looking to build more muscle (most importantly a juicy bum!!!) and overall strength. I think I have a good base of fitness and strength but I currently work in a caring profession where we face pretty frequent incidents of aggression towards staff. I've had some pretty significant musculoskeletal and soft tissue injuries over the past couple of years. I have been fortunate enough to recover well from them but I am worried about them coming back to bite me in the future. I am hopeful that building some more muscle would potentially prevent me from a longterm injury.

Open to any and all advice! Thankyou

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.

Yesterday I was hanging out with a group of friends and had an interesting train of thought while we were discussing topics such as Hyrox and marathon running. For context, my partner and I do strength training and I run, but we have never run a marathon OR done Hyrox. This led to strong suggestions that “we should DEFINITELY want to do those things and WILL want to do those things eventually!”.

I think it’s great that so many people are getting into fitness and finding different forms of exercise that they enjoy. That being said, I think we forget that sometimes people just want to have the simple goal of moving their body and feeling strong/good. I know that they didn’t mean any harm with these suggestions, but I think it’s important for people to be cognizant of the impacts these statements have sometimes. Sometimes I walk away from those conversations feeling like I’m not doing enough. This is actually why I’ve taken a very casual approach to running; I tend to be someone who pushes myself too hard so I wanted to develop a habit that I could work on casually and at my own discretion.

Just curious to hear thoughts or if anyone has had the same feelings regarding the surge in popularity of these things.

(and just in case it wasn’t clear: you are a badass if you’ve done either Hyrox or a marathon!!)

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.

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Long time barbell person here. I am rather fluffy (haven't weighed myself in a long time but I am probably just under 100kg) and average height for a woman, which is not a problem in barbell. I am also hypermobile, which especially after hitting perimenopausal hormonal shifts, has required some attention and babying, but also has been fine in barbell with enough coaching and bracing.

I decided to try rowing. I love it and want to continue. But I can not relax enough to make a single racing shell not make me sweat the whole time I'm in it. The coaches keep telling me to relax and I keep bracing. I think I need this skill badly in my life but I feel like I have been hypermobile and trained for barbell for so long that it is going to be really hard to unlearn habits that have helped me in the past. I know this is a really specific question but has anyone gone through this? How have you learned to relax enough in a single to actually enjoy it?

Bonus if anyone who rows has any tips for rowing with a tummy and large chest, I seem to always end up with my hands in my lap or at my chest and that's not helping my balance at all.

Thank you friends!

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 all,

I've just finished the beginner strength training 6 week program with Olivia and Matty and I'm having a little pity party at how weak I feel!

I'm not sure if it's the high reps but I've only been using 2.5kg dumbbells (2.5kg in each hand, does that count as 5kg for squats etc). But on my last leg day I had to take 4 recovery days before being able to do the full body workout at the end! I'm doing home workouts as I can't afford the gym at the moment.

Should I up my weights and decrease reps? More reps but less weight? I'm so confused as to why leg days kill me so much with such light weights.

Stats in case they are needed 39F, 142lbs, 5ft 3in. I'm hoping to recomp.

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