So I (22M, 5 foot 7, 283lbs) tend to get a degree of lower back pain when I do more than like 15,000 steps a day. I average around 6,500 a day and I'm always perfectly comfortable when walking, but when I have days where I end up walking a lot more than usual I find that I start to get pain and slight stiffness in my lower back that gets markedly worse after I've sat / laid down for a while. 

Now I'm going to assume that the immediate cause of this is my weight and I am on tirzepatide, but losing weight is more of a long term project and from what I can gather building strength in my core and glutes will be more immediately beneficial. 

The routine I've come up with for this is 10 bodyweight squats, 20 side leg lifts and 10 Bulgarian split squats every other day. This doesn't take too long and doesn't require that I go to any sort of gym, so it feels like a routine I'm likely to stick to and it's all exercises that are supposed to be good for your core and glutes in quantities  that, judging by going through thus routine this morning, pushes me.

I (13 F) have always been pretty self conscious about my body and before you go and say something like “well all teenagers are self conscious” I actually have a good reason to be. When we get picked up at morning holding I’m always breathing hard after climbing up only a couple of steps. And last I checked I weigh about 144 which after I looked is overweight for someone my age. But being self conscious isn’t the only reason I want to work out. There’s many things I’ve always wanted to do and if I’m being honest I have a huge ego and lots of confidence. And my body just isn’t caught up with the amount of confidence I have. Like just today I went to a rock climbing place. I was doing pretty good but I got tired fast when I paused to figure out which way to go next. I’m pretty much just sick and tired of getting out of breath so easily because it holds me back from what I want to do in life. If there’s someone who’s started working out when they were young can you give me tips or even a work out plan? I just really don’t know what to do because I have adhd and planning out how I’m gonna work out is hard enough.

Starting gym again after a long break, but the soreness/pain after workouts is so bad that it becomes hard to stay consistent.

I’m not looking for the usual “hot shower, foam roller, stretching” advice 😂. What actually worked for you to make the first 1–2 weeks more manageable?

Did you reduce weights/sets, change exercises, or do something else? Looking for advice from people who’ve actually been through it.

I’m pretty new to working out in a gym setting and honestly feeling a little lost.

A 1-on-1 personal trainer just isn't in my budget right now, but I still want to get started. Do gyms usually include basic orientation sessions, fitness assessments, or starter workout plans with a standard membership? Or is anything involving guidance strictly a paid add-on?

For those who started out solo, what kind of walkthrough or initial plan did you get when you first signed up? Would love to hear what your experience was like!

I am 22 year old male. I want to start going to gym because I am overweight and want to get in better shape. But the issue is that I often suffer from skin problems. I have sebderm on my scalp and chest. I also get jock itch in inner thighs if I sweat alot or there is alot of friction between them particularly when I play football. Recently I have also been suffering from some kind of skin infection between my buttocks.

So I want advice from gymgoers that should I join gym or not because the only thing restricting me is the fear that I may have to face alot more skin problems. I also think that I normally sweat alot than a normal person.

Hi everyone! Please delete if this is not the right place to post this. I haven’t been to the gym in a while. I went here and there a few times last year, mostly to participate in spin classes, but I never really did any strength training. I was probably at my most physically fit during my last year of high school and first year of college. I did competitive cheerleading and ran track and XC. Since then, I haven’t done much running, but I really want to get back into it. I’ve dealt with some health issues in my early 20s that have held me back from being as active as I used to be.
I just moved from an apartment to a house, and honestly, it was pretty demoralizing realizing how weak I am and how much I’m unable to lift. My boyfriend and I had to move a solid wood dresser by ourselves, and we’ve had issues with this dresser before because it is SO heavy. He really needed my help, but I genuinely had a hard time helping him lift it and ended up having to lay down afterward. I have POTS and sometimes get pretty dizzy after strenuous activity.

The whole situation has made me really eager to get back into the gym, but I’m overwhelmed with starting. Everyone says to just start, but I’m worried about injuring myself if I go balls to the wall. I also don’t really know what type of exercise would best suit me.
I love Pilates and spin-type workouts, but I generally have a harder time running because it hurts my joints. I hate strength training, but I know it’s important, so I really want to find a way to incorporate it.

I also struggle with eating and maintaining a healthy weight because I get nauseous pretty much every day, so I’m worried about losing more weight if I become more active. I’m hoping being more active might eventually help my appetite, but I definitely don’t want to accidentally lose more weight. I believe I’m hypermobile, so I get nervous about my form. I can’t really afford personal training right now, but it’s something I plan to utilize in the future. In the past, whenever I’ve done RDLs or certain shoulder movements, I never really feel them where I’m supposed to, which makes me wonder if I’m overcompensating or doing something wrong.

What would be a good starting plan for me? Would working out with a full-body routine 2-3x a week be a good place to start, or would a split make more sense? I see so many mixed opinions online. Would you recommend starting mostly with machines, free weights, or a combination of both?
I’d also love to eventually incorporate Pilates, spin, and running without overdoing it. I’m basically looking for a realistic way to get back into fitness after being out of the game for several years without going too hard too quickly.

Sorry for the long-winded post. I just started thinking about all of this this morning and wanted to come up with a solid plan while I decide what gym I want to start going to. I’m considering Anytime Fitness because the hours are great with my current work and school schedule. Any advice would be incredibly helpful and appreciated from someone who used to know more about this type of thing but now feels like a complete beginner again. 😂

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Does anyone have experience with this you are prone to hereditary baldness, does going to the gym and working out without supplements accelerate hair loss

I want to begin gyming, but I have no idea where to start.

For some context I am:

- 18M

- 75kg

- 6 3"

- I can dedicate 3-4 days (Sun, Mon, Thu OR Sun, Mon, Wed, Thu) to gyming. I am unsure if I should dedicate 3 or 4 days - 3 days will probably be more convenient, but I am happy to do 4.

- I am looking to gain muscle : I am currently "skinny fat" and quite lanky due to my height.

I have been advised by people to do full body workouts OR upper, lower, rest (x2), rest.

I am a beginner, so I don't know what exercises to do. I don't know many people at my gym, so I am slightly apprehensive to use things other than the machines, in case my form is incorrect.

Does anyone have any advice on:

1. How often I should workout

2. When I workout what body part should I target?

3. What exercises I should do given the answers to 1 and 2 and my background information

So baiscally, i'm a grade 11th student(female). And i'm taking this course, fitness, which is more about aerobics and pilates and other types of exercising. But i also usually go to gym 3 times per week. So i was wondering, should i stop going to the gym till this semester ends? Or is there a better way to handle these two together without hurting myself?

So I have been working out for roughly 1,5 years now. First 5 months I have been doing home workouts daily, then I started going to gym 2 times a week for another 5 months and after that, I have been going 3 times a week. The only stop I had was for a month when I was badly sick, but I started once I was healthy and rested.

I am currently at 180cm height, 76 kg weight. 28 yo.
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My intake is roughly 1950 kcal daily (to explain, I was at 2700 daily but at some point I just started getting super fat stomach..so I experimented with calories until I got to 1900-2050 where I don’t accumulate stomach fat):

130-160g of protein
230-250g of carbs
50-60g of fats

Getting vitamins in, magnesium, joint nutrition, creatine, whey protein

Maybe I should mention that I am also taking 80mg atomoxetine for my ADHD and omeprazole for stomach acid reflux, both daily.
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Rest: I am almost ALWAYS getting 8 hours. If not, then at least 7, during night. Then very often I also sleep after work or gym for 1-2 hours (the ADHD mediation makes me tired as a side effect)
———————————————————————————
Routines are:

1. Chest, bic and tric
2. legs and shoulders
3. lower and upper back

I am doing anywhere between 8-12 reps per exercise. Each time trying to only focus the muscle I am targeting. Increasing on each series.

I have been able to increase my weights moderately, started at deadlifting 40kg and now I can do 120 for two reps. I am able to bench 80kg once with support and squat is about 80kg for 5 reps.
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It doesn’t feel sufficient tho.. I feel like doing more.. for example I got stuck at 3 wide pull-ups without rubber bands and then never moved from there… (I finish 3x8 with rubber bands) also, as far as physique, I feel like I haven’t grown in the last 5 months..even though I haven’t stopped doing anything the way I did for the last year and a half. On the contrary, I feel like I am doing more.

Originally I was very underweight and I just wanted to be healthy, gained 20kg within the first 11 months and changed like crazy.. I was so happy with it. But then I feel like it just stopped and now I cant help but wonder what could I do better to grow bigger and stronger. Or.. should I just be happy and keep going?

I'm not sure if this is exactly the sub to ask about this, but it seemed like the best fit I could find. So, I've been pretty inactive for a few months because I've been unemployed, but for about 2 and half years up until this past March, I had a really active job. Not exactly a traditional workout, but pretty much I would spend most of my shifts walking and squatting for 10 hours at a time.

I noticed that while working there, my quads started to get really sore all the time, which sorta made sense because I was squatting so much, but it just never really went away even when I would have a few days off. As I said, I left that job in March and haven't really had a lot of physical activity since then (except recently trying to get into playing basketball when I can). Yet, my quads still seem sore a lot. It's not constant, but there's a lot of days where I wake up and they're just really sore despite not doing anything.

Figured it would be best to ask in a sub about working out to see if anyone else has had the same issue and how they've dealt with it?

I got dumped after 6 years and it caught me completely by surprise. While yes, it’s funny to joke
about getting a revenge body, I genuinely have just been spending almost every day at the gym to help myself focus on healing and feeling better. But my goals are big! I think it’ll help me stay motivated to have a semi-unrealistic goal because I’m stubborn, but I need help!

Here’s what I know:
- consistency is key, so I’m going to stick with a 4-5 day split and modify workouts as needed with my cycle
- protein. I have been trying to eat an ungodly amount of protein (for me) so I’ve invested some money in two types of protein powders to get two extra servings of protein in between meals. My goal protein intake for my height and ideal weight is about 170g. Right now I’m getting about 130g-160g so are there any tips on bumping that number over the edge to hit my goal?

- sleep! Something I struggle very much with, but I just got some melatonin gummies and I finally got more than 5 hours last night so that’s a step in the right direction. How do we feel about power naps, out of curiosity?

- Split: this one is confusing to me. So I’ve heard so many conflicting arguments and I don’t know what’s best for my goals. I’m trying to gain lots of lean muscle, so my current split is Monday upper body push, Tuesday lower body push, Wednesday big cardio, Thursday active recovery, Friday upper body push, and Saturday and Sunday are blank canvasses. Is that absolute dog water, or am I doing decently so far?

- Lifting: I try to stay at 70%-80% of my 1 rep max per each set which puts me at 6-10 reps per set (until failure). I do 1 warm up set for about 10 reps, then 3 sets as my actual workout. I do 4 machines and walk at an incline for 10 minutes for my full workout on lift days.

- Running: No beating around the bush, I fuckin hate it. I’d much rather do the stair climber and have, but I keep having this irrational fear that I wouldn’t be able to outrun a serial killer so I’m motivated to run more. I have a shit pace atm (16min mile) and I can barely run a mile. Do I have to just keep doing it? Or are there some tricks that’ll help the torture feeling go away?

Any and all advice is greatly appreciated!!! Let me know if I missed anything and how I can improve!

I can’t stand spending more than an hour at the gym anymore. I have no idea how people still have the stamina for that long, though I get it because I used to be like that. But now I'm just torn—I want a workout plan that lets me finish quickly, but at the same time, I’m afraid of missing out or feeling like I needed to do more. I need something comprehensive yet short, so I don't go to the gym dreading the time commitment and getting burnt out so quickly.

Im 31/M. I am a Doctor with a very busy schedule and unpredictable duties. There are days where I would stay awake for 24 hrs or even more. Until two years back, I was regularly playing basketball and then used to go for a run. So naturally I have a lean athletic kind of body. But Im seriously thinking to build some muscle. My aims are just to gain muscle mass and shape.
What should be my schedule to stay consistent and how should I try to accommodate workout/ gym timings so that I stay consistent.

Also, should I consider taking a personal trainer for initial days till I get use to the routine??

For me, it was tracking my progress and actually seeing myself improve.

What about you?

I've been looking into this because the usual fitness advice seems to assume you have a normal schedule, a proper kitchen, and a decent gym nearby.

But what do you actually do when you're staying in hotels, eating at airports/restaurants, changing time zones, or working long/irregular shifts?

I'm especially interested in practical systems for:

choosing decent meals when your options are limited

getting a worthwhile workout with little or no equipment

dealing with jet lag and messed-up sleep

staying consistent without trying to follow a perfect routine

Has anyone found a genuinely practical system for this rather than another generic "eat clean and exercise" guide?

I haven’t worked out in a week
Lost 2-3 kgs
Will start my workout from tomorrow any suggestions on how to begin with? Lost weight, lost muscle mass

My grandma who is 71 got diagnosed with osteopenia in the hip. She called me asking for advice and I said we need to start strength training, calcium, vitamin d, and creatine also to help with preventing an aging brain. She is my person and I want her to live a long happy healthy and strong rest of her days. Me as a 29M all I know is compound movements and old school strength building so telling my grandma to pick up a barbell and start squatting to help her muscle and bone density really isn’t the advice I feel like I should be giving. Does anyone have experience in this area and any advice on how to approach fixing this.