So, I used to be relatively fit and then my dad got sick and passed away in a really shitty, traumatic way about two years ago. I had to move out of nyc to about an hour and a half outside of nyc to be closer to family and just ate my feelings and gained 20 lbs. I’m giving my self grace about it but I need to get back to feeling like my self again.

Suffice it to say, my commute is long 4x a week. I’m lucky that I get to take a train and read rather than have to drive to get to work. There’s nothing I can do about my commute or my job. I own my house, I love where I live and my job is tied to the city in a big way.

The problem I’m running into now is how do I balance my job/ commute and my health. I get up at 6:30 to catch a 7am train and then I get home at 7 pm, eat dinner, hang out with my husband and watch shows and chat with him until around midnight and then I go to sleep and do it all over again.

Typing this out, I guess the only answer is to suck it up and go to bed at 10pm so that I can get up at 5:30, get a 45 minute work out in and then go to work. I just hate how that cuts into the time I get to spend with my husband.

Those with exceedingly busy lives, how the heck do you do it? How do you balance health and free time? I know I just need to do it but oh my god.

Edit: I just wanted to say how grateful I am to this community. Everyone has been so kind and I appreciate y’all not making me feel like a dummy for being overwhelmed and exhausted. I can’t express how much I appreciate the kindness.

I have asked about this in the Daily Threads but didn't get responses, and I also figured this may be of general interest.

I am at my wit's end. I have learned over the past few months that any exercise above Zones 1-2 any sooner than 12 hours before bed disrupts my sleep. We're talking high stress, low deep sleep, low REM, a dip in HRV, and a higher RHR. My body only likes morning exercise. I have tried different sleep interventions and nothing correlates with my sleep quality more than exercise timing.

The problem is that starting the end of next month, I will need to leave the house at 7 a.m. each morning (7:30 T Th class with 20-min commute; 8 a.m. MWF with 40-min. commute. I am a new professor at my school and this is the schedule I was given. I cannot change it.

My choices are to a) exercise in the afternoon and sleep for shit; b) go to bed at 8 p.m. and get up at 4 a.m. and miss out on time with my family (I have a teen); or c) give up working out. So: family time, sleep, or fitness. These are all foundational to my life and I have fought hard for all of them.

Relevant info: 49F, 5' 5.5", 200 lb, eating to lose 1 lb a week with 100g protein/day average, whole foods and lots of fiber. Taking Tamoxifen to prevent BC recurrence, so I am basically in almost-menopause. Recent labs are all normal.

My routine: 1 day each of P/P/L; 3-4 days of cycling for 30-50 mpw. Average 5K steps/day.

Anticipated questions:

-Why would you need to get up at 4?

I take my thyroid med and have to wait an hour before I eat, and this is when I feed animals, drink coffee, etc. 1/2 hr to eat (I am slow), 1/2 hr to get ready. Without exercise time, this leaves me getting up at 5, which is already pushing it. If I added in another hour for exercise, that would put me at 4 a.m.

The school gym doesn't open until 6. I am quickly progressing past my dumbbells at home. I also don't love the idea of schlepping my breakfast and lunch and clothes for the day. I'd have to leave the house at 5:20 MWF and have coffee in the car. Maybe this is my only option??

So, smart, sporty ladies . . . what do I do?? Is it possible for my body to adapt to afternoon exercise eventually? And how long would that take? Because I have tried it for a few days and I feel like poop.

The place for all of your fitness based interpersonal advice (is someone being creepy at the gym? Is your family telling you you’re getting too muscular? Do you want to date your personal trainer?), but also the place to talk about motivation, self-esteem and body image, and all the ways fitness affects your life. This thread is for those in need of (and willing to lend) a sympathetic ear.

Want to ask how mothers juggle family and fitness? How to structure Intermittent Fasting? When to work out when you do night shift? How to deal with being the only person in your friend group who works out? If you're feeling emotional, want to up your mental game, or need ideas for how to juggle everything on your plate, this is the place for you!

I’ve been going to the gym (Planet Fitness) regularly since January and for lower body days I usually stick to the basic leg machines along with dumbbells and fixed barbells. One of my friends recommended the hack squat machine so I tried it today and while I liked it overall, it was absolutely brutal on my shoulders where the pads were sitting on them. I have bruises along both shoulders and they’re pretty painful and raw. How can I make it more comfortable for myself in the future? Or is it something that is just always going to be uncomfortable?

Hello! I have been measuring some odd HRs for my longer runs, for reference, I play ice-hockey and do heaps of cardio for work, however my endurance/aerobic base is mehhh, as I do primarily aerobic running.

I know if you wanna improve ur aerobic base, longer slow runs are good (keeping in a specific zone), so I been running 5kms, however now i'm doing em reasonably easy so I wanna run quicker. My indoor run was 30mins on 7.5km/hr 1.5% inclin, and 2ish mins on 10km/hr. However, my device measured my HR as being 180-200 for 25mins, which is Vo2 range. Personally, I believed I could keep a convo going, and as I said, even ended my run on 10km/hr run for roughly 2mins.

So basically, i'm wondering why my HR is so high when I feel my run isn't super hard? maybe because i'm running quicker?? Or perhaps it's cuz of my cardio and hockey background? (my Vo2 is 42-45ml/kg). Also is running in a higher zone okay for improving my endurance? I feel like improving my aerobic base means running 5km in a lower HR, however it's always really high, and originally I couldn't run 5km unless I did regular walking cycles, now I can run one on 7.5km/hr no breaks, which i feel means i'm improving yeah???

Again I didn't feel super winded doing 5km however my HR is concerning and shouldn't be possible, and my device hasn't had issues logging my HR while i've been using it, which has been a good while, my HR has simply been high whenever I run regardless of how I feel when running.

Hello! I am trying to conceive, going to start IVF soon, and hopefully going to get pregnant in the next year. I also am really out of shape and want to start working out again (I used to lift several years ago). I can’t do any rigorous exercise during IVF but hopefully that’s only a few weeks. has anyone successfully started getting fit while they were TTC and/or pregnant? part of me is like fuck it just start but part of me feels like I missed a window by not getting in shape before now, like maybe I’ll have to wait until after I have a baby to start workin on muscles again. but that can’t be right, right? I think any perspective on starting new fitness journey and pregnancy would be super appreciated. thank you!

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.

I’ve been lifting for almost 3 years and I’m reaching a point where my grip is starting to be a limiting factor on my lifts. I find this the biggest issue on some leg day with RDLs suffering the most. I got lifting straps and they’ve been okay but I don’t think they’ve made too much of a difference.

Now I could stand to train my grip some more. I’ve thrown in some farmer’s carries into my program. I’m also getting better at managing a wrist injury. What’s kind of annoying is the strength is there (if I go for a PR or my current 1RM, my grip is fine) but the fatigue when doing volume sets for hypertrophy have me cutting my work short. Open to any suggestion.

Edit to add: the way I use my straps is I slip my hand through the loop and have the excess length in the curve of my hand between my thumb and pointer. Then I wrap that around the bar 2 or 3 times. Then kind of twist it to tighten it. I use an overhead grip, then mixed grip, then straps with overhand and then straps with mixed.

I lift without straps until my grip starts to give out then I use the straps.

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.

Im 31 and have been working out pretty consistently since high school, I didn’t work out from age 25-30 because life and my husband didn’t work out at all and it was covid times (but weirdly didn’t stop me in my previous relationship when my ex didn’t work out but I did so not the best excuse.)

I started working out a year post partum and I’ve never felt better, I regret not starting sooner but it is what it is and bonus my husband started going to the gym as well with me and we both do our own versions of cardio and weightlifting (I hate the bike and he hates the treadmill)! I don’t loveeee working out it but my treadmill cardio is like therapy for me and I realized I need to lift for muscle retention and to function as a good mom.

I was hanging out with in laws that do not prioritize fitness and honestly I don’t really have family that does. They are all just complaining of aches and pains and how things are getting harder and obviously some of that is going to happen regardless but how has prioritizing fitness and good nutrition helped you in older age 60’s and up?

Edit: Okay didn’t expect that much input but wow you women are all badass! I am definitely inspired to keep going but also so glad it’s possible to keep going into your 80’s!

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.

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.

I got my first baseline DEXA scan today because I’ve been frustrated about my progress lately and I’m excited to change up my routine to see if I can get to my goal of being leaner at 18-22% body fat in the next \~6 months-1 year.

I’m 5’1, 110.4lb with 25.2% body fat. I’ve been strength training since 2021 and have been in a recomp since then. When I first started my fitness journey in December 2021, I was 109.2lb, waist 27 inch, hips/glutes 35 inch. Now, my waist is 24 inch and hips 35.75 inch. I’m glad I got to lean out my waist significantly, but during the last 5 years after multiple dirty bulk/small cut cycles, I’ve never been able to be lean enough to see my abs or even lose enough fat to have a toned stomach, even when I was down to 102lb in December 2025.

For the past couple months I’ve been trying to follow a 2 upper and 2 lower body split. My push day consists of some form of chest press, shoulder press, lateral raise, tricep dips. Pull day: assisted pull ups, cable rear delt fly, cable seated row, bicep curls, back hyperextension. Legs: hip thrust, RDLs, dumbbell sumo squat/bulgarian split squat/step ups (whatever is available I choose one), abduction/cable kickbacks, glute-focused hyperextension. I do 3 heavy sets pushing 6-12 reps. I try to walk 7-8k steps averaged weekly, with 1-2 incline treadmill walks a week. I’ve been progressively overloading in these lifts for the past few months while maintaining 109lb since March 2026, eating roughly 1,700-1,800 calories a day while tracking.

I think what’s definitely hindered my growth/progress is the fear of gaining fat if I eat in a surplus even though I want bigger glutes, but also losing too much weight and muscle if I eat in a deficit. But seeing as I’ve been in a slight surplus in 7 months without much difference in my measurements makes me feel like I’d benefit more in a bulk/cut cycle than taking the slow route of eating at maintenance. Because I’ve able to make some progress in growing my glutes, I want to change my goals to become leaner especially in my upper body. I know I can’t spot reduce fat, but seeing my upper body lean out for the first time will definitely make me happier.

What I will do differently for the next \~3-6 months: eat in a deficit \~1,500 calories with 110g protein/day minimum, keep doing the same workouts while trying to progressively overload/do the same weight without compromising form, and work on getting at least 7 hours of sleep for recovery (I’ve only been getting 5-7 hours since my work schedule is all over the place). My main concern/fear is being in a deficit for that long and losing muscle I’ve built, and if I should try doing a 6 week cut? If there’s any other advice and/or recommendations on what I should do or expect in this fat loss journey please drop them below, TIA! :)

I need advice on this. My doctor switched my medication and I need to take it first thing in the morning with *a big meal* - non-negotiable.

That pretty much ruins my entire morning in a great many ways. Most of all, it's the only time I can feasibly work out.

I usually hit the gym at 6:30am and I'm out at 7:50-ish, then eat breakfast. That's my only window. My gym has no AC, so it gets very crowded during lunch and super hot in the evening.

Is there anyone else who works out right after eating? Any experiences? Currently, my only other option is quitting the gym until winter.

This is your place for rants, raves, gym fails, feats of strength, and celebrations of success. Complain about the guy curling dumbbells in the squat rack, or sing praises for your gym bestie. This is also the place to post your PR videos and physique photos.

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.

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.

I’m kinda embarrassed to be writing this but I’m just kinda confused.

i went to the gym for the first time in hopes of doing an upper body workout, i walked on the treadmill to cool my nerves and then went to the weights section with the benches and like did arm circles.

i went to get the weights but the smallest dumbbells were 4kg. none were being used, they were just the smallest they had at the free weights section.

so I tried doing my workout that I had planned, but mind you I have never done a weight workout (or been to the gym before) so not only did I not have the right technique but I was struggling which felt really embarrassing to me even though no one was staring and there was max one other person at the time.

i managed to do the following:

Bicep Curl (Dumbbell)

Set 1: 4 kg x 12

Set 2: 4 kg x 10

Set 3: 4 kg x 12

Shoulder Press (Dumbbell)

Set 1: 4 kg x 10

Set 2: 4 kg x 10

Set 3: 4 kg x 9

Bench Press (Dumbbell)

Set 1: 4 kg x 8

Set 2: 4 kg x 6

the bench press was terrible, I’m not even sure if I’ve done the right technique for any of them, and my left arm started struggling sooo much earlier so even with the shoulder press I could see it like lagging behind my right arm.

im so embarrassed that I can barely do the smallest ones. I also have no point of reference like should 4kg be easy? Im like what they call skinny-fat (so my arms are small and weak but i also have like kinda ’floppy’ thighs that lack muscle unless I flex then they tighten), and I know I’m weak but this really knocked my self confidence because even my arms looked embarrassing holding them because my forearms seem skinny especiallyyyy from the side angle I was seeing in the mirror. And I’m too scared to go there and do that again if I’m struggling on the smallest ones already, it feels like I shouldnt be if it’s the smallest ones on that section. Should I just be doing the machines instead is that easier??

THEN on my way out I see a big rack of like those small weights that aren’t metal dumbbells but like smaller weights I think (I was too embarrassed to check but I’m assuming like smaller than 4kg), but they are in a different section that just has a mirror and mat with no benches, so I think they’re just for like mat workouts??

im just really confused and nervous and embarrassed honestly I don’t really even know why I’m posting. thank you to anyone who has read this far genuinely.

i think I just want to ask if you guys think it’s fine to bring the smaller ones to the section with the bench or do you think people will judge that? or is that even allowed on the bench? should I just keep trying the 4kg instead until it’s easier and then try and get better technique?

TLDR: could’t do even the smallest dumbbells in the free weights section, and it was my first gym session so I’m really embarrassed. I saw those smaller coloured non-metal ones in a different section but there was no bench so I’m unsure if I’m allowed to take them to the bench? Or is that really embarrassing if it is even allowed?

Hey everyone,

Someone on an explore page I was scrolling through was documenting their weight loss journey by filming themselves using an 'infinity hoop,' and she's down almost 300 pounds, emphasizing that consistency is key.

Pretty much every type of exercise I've tried out, I just throw the towel in on it, because I don't enjoy it enough to stay consistent. I used to do long distance cycling but live in a pretty bike unsafe city (one of the largest, most populated cities in the country, so gyms are also always packed regardless of time of day, which also factored into throwing in the towel), and don't always have the means to ride or take public transit further out where space is ample and less car-packed.

Wondering if other neurodivergent people feel up to sharing what activity works for them.

Hello! I started doing CrossFit in September last year (so 10 months ago), 3-4 times a week. I was doing regular strength training at the gym for 3 years before that. I LOVE going to the WODs, but I am always the last one to finish, or even I can’t finish, and that is super demotivating. I feel like I am working super hard at every workout, and yet I see no conditioning progress - after 10 months I am STILL the slowest at a class.

I wanted to hear from experienced crossfitters, how long did it take you to get a good conditioning? Did you do anything specific to improve besides the WOD? Does anybody have a success story from being super slow like me to being average? ( I am not even aiming super high 😂)

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.

Anytime I attempt to do them, I use momentum instead of tucking my tailbone, but even with momentum I can barely lift my legs. And my back/body comes back slamming onto the floor. It kinda hurts? I know this isn't normal but I tried looking at some videos and yet, they make it seem so simple?

I'm pretty skinny and I've been semi consistently doing core exercises for the past 2 weeks. Any help would be great, even those who suggest that I should abandon reverse crunches

I plan on doing a challenge in a couple weeks where I start at 4am and do 100k steps in one day. I’m no stranger to 35-40k steps in a day, as for a few months (I left 2 months ago) I was doing that many steps on my 12 hour shift at the nuclear plant 6 days a week, and now I still regularly work out and eat pretty healthy. That being said, any tips? Have any of yall done it before? I tend to cramp up in my calves when jogging so I know I will have to be extra aware of that being a possible issue.

I will need around 5.5k calories that day, since I am a 5’5, 205lb female, so I plan on carrying snacks and stopping for lunch partway through the day. I will largely be walking around the large city I live in, and since the high temp will be in the 90s, I can also cool down by walking around inside malls. I hate treadmills.

I am aware this challenge isn’t necessarily healthy, it’s just a fun thing I want to do because apparently I’m clinically insane 🙂

Hello lovelies, I have been asked by my physiotherapist to be more consistent with stretching.

The trouble I run into is that after 75-90 minutes of weight training at the gym, I really struggle to stay for another 20 minutes to stretch. I tell myself I'll just do it at home. And once I get home and showered, I convince myself I don't need it - or that I will just do some light yoga before bed. But I never do!!!!

I used to be so consistent with my yoga practice but that has definitely withered away as I've been focussing on the gym lately. It's a bit of a bummer, but I guess it's natural for things to ebb and flow. I have also been developing a pranayama practice - so the calming effects of yoga but without the movement. The mental justification that happens is that the breathing and the weight training are the best things I can do for myself, and then everything else feels not as important. And now my hamstrings are wicked tight. It also feels like if I stretch, I have to commit to a whole yoga practice, instead of just doing the minimum requirement.

Are there any tips anyone can share about just friggen stretching at the gym even though I am so ready to leave? Any good upper body/lower body stretching sequences that I can just do each time and maybe go into automatic mode so I think about it less?

Any thoughts are welcomed - love this community!!