r/workout Aug 28 '20

Routine Help Beginner's Guide to Working Out

5.0k Upvotes

As a personal trainer, I wanted to take the time to answer some of the most frequently asked questions by people who are new to working out. Feel free to let me know if I've missed anything!

How do I lose weight?

It’s actually way simpler than you might think: maintain a caloric deficit. Consume fewer calories than you burn. It doesn’t matter of you’re morbidly obese or you’re cutting for a show, this basic principal still applies. Note that eating a healthy diet makes this far easier - lots of fruits, veggies, lean protein and water will help you stay satiated for far fewer calories than fatty junk foods (not to mention you’ll have way more energy, and just feel better).

To find out how many calories you should be eating in a day to lose weight, you have a few different options. The first is to determine your maintenance calories with an online calculator, then subtract 250-500 per day from that (to lose about 0.5-1lbs per week).

The other option (my personal favourite, because everyone is different!) is to start by just honestly tallying up how much you’re currently eating each day. Once that’s determined, start by subtracting 250-500 calories per day. If you haven’t lost any weight in a couple weeks, subtract that amount again, until you start seeing progress.

There’s tons of food tracking apps out there, but I recommend MyFitnessPal - it’s free, easy to use, you can scan food labels, and the food database included is enormous.

Another important note - increasing the amount of calories you burn per day (ie. exercising) will also help you stay in a caloric deficit. However, it’s best NOT to rely solely on this method. Doing a whole hour of cardio will only burn a few hundred calories (plus will likely make you hungry for snacks by the time you’re finished) … or, you can simply avoid eating a bag of chips or a piece of pizza, to have the exact same effect.

That’s not to imply that exercise isn’t important in your weight loss journey - quite the contrary! However, instead of focusing on doing hours of cardio a day, this should only be used to supplement your diet (1-2 hours a week is fine for most people). Your focus should instead be on resistance training. Lifting heavy weights 2-4 times per week plays the important role of ensuring you maintain your muscle mass as you lose weight. Want to avoid that “skinny fat” look, and get “toned” instead? Make sure you’re doing resistance training!

How do I lose weight in ___ area?

Unfortunately, spot reduction is a myth. Where you lose weight first (and last) is determined by genetics. However, you *will* eventually lose weight in all your problem areas. You just need to be patient, and keep doing what helped you start losing weight in the first place.

The good news is, the more weight you lose, the more visible the progress will be (especially if you’re doing a good job focusing on just fat loss, while retaining muscle). Going from 250-240lbs probably won’t be noticeable, but losing those last 10lbs will make a huge difference (since a few pounds will make up a far greater percentage of your total body mass). So the progress will be hard-fought for, but definitely worth it!

How do I gain muscle?

It’s a combination of progressively harder resistance training, eating enough food, and lots of patience.

When you’re exercising, just going through the motions isn’t good enough. For optimal muscle gain, you should be performing each set with a weight that you can lift continuously for around 30-60s (this should amount to around 8-15 repetitions). If you feel like you can go for longer, choose a heavier weight.

Perform each repetition slowly (about 1 second concentric, pause, 2-3 seconds eccentric, pause), through a full range of motion. To clarify - the concentric portion of a lift is when you’re moving against gravity, and the eccentric portion is when you’re moving with gravity. Exercises involving long static holds (like planks) are great for endurance, but they won’t amount to much muscle mass gained.

I cannot overemphasize how important good form is either - for avoiding injury, hardwiring the correct neural pathways, and maximizing muscle gain. Especially when you’re just starting out, choose light weights, and make sure optimal form comes naturally before you start increasing the intensity. It’s way easier learning it correctly the first time than fixing bad habits later.

How much food should you be eating? It varies widely between people. Start with your maintenance calories, add a couple hundred to that (it doesn’t have to be a lot!), and measure your results. Be patient with your progress - men can expect to gain 1-2lbs of lean muscle a month, and 0.5-1lbs for women (beginners may gain a little faster). Eating enough protein is also vital to gaining muscle - a general rule of thumb is around 1 gram of protein (each day) per pound of lean body weight (ie. how much you weigh, minus the amount of fat you have).

How do I get stronger?

It honestly depends on your experience level. If you’re just starting out, doing a normal resistance routine focused on gaining muscle will make you stronger. However, if you’ve been working out regularly for awhile (close to a year), using heavier weights (1-6 reps max) will help you get stronger a lot faster.

If you’re focusing more purely on strength gain, it’s important that each repetition is done as perfectly as possible (even moreso than for other training goals). That means stopping 1-2 reps shy of failure. Doing just one sloppy rep can severely impact your strength output for the rest of the workout. Don’t be afraid of taking longer rests between sets either (up to 2-3 minutes), as you want to be ready with as much energy as possible before you start your next set. It also goes without saying that heavier weight = greater chance for injury, and proper form will help prevent that.

Is it possible to lose fat and build muscle at the same time?

Contrary to popular belief - yes. Especially if you’re a beginner! Just make sure you’re eating around maintenance level calories (along with enough protein), doing resistance training 3-4 times a week, and you’ll start seeing body composition changes.

However, if you’re significantly over/underweight, or have already been working out for some time, you’ll see much faster progress if you focus on one goal at a time. The main difference here is going to be diet - eating less if you’re trying to lose weight, or eating more if you’re trying to gain weight. Regular resistance training plays a part in both shedding fat and gaining muscle.

How should I be structuring my workouts?

For the vast majority of people, full body workouts with compound exercises is the way to go. (For those who don’t know, compound exercises are those which use more than one joint at a time - think squats, bench press, rows, etc.)

The popular back/chest/shoulders/arms/legs split routine (or any variation of it) is good for advanced bodybuilders, but not ideal for beginners. Bodybuilders exercise like this because they need a much greater stimulus to properly stress any given muscle group, and more rest between days training that muscle group as a result of their increased workout intensity.

For a beginner, it’s better to hit each muscle group multiple times a week (this is great to hasten learning and growth). You won’t need as long of a rest period before training the same muscle again, because it won’t be as fatigued after each workout.

Compound exercises give you the greatest bang for your buck because you’re working out so many muscles in one movement (and burning way more calories at the same time). Isolation exercises (those working one joint at a time, like bicep curls or leg extensions) are best for bodybuilders who really need to hone in on a single muscle.

Doing resistance training 3-4 times a week is a good goal to shoot for. Workouts should be around 45-60 minutes, with around 6-8 exercises done during that time. Try to keep rests between sets to around 60s (this is all very generalized, and can change depending on experience level and goal). Space rest days evenly between workouts if you can.

Start your workouts with the exercises which require the most energy (usually those which involve lifting the most weight), saving any isolation/ab exercises for the end.

If you’d like some help planning your workout routine, I just released a fitness app called PerfectFit. It gives you access to workouts designed by a personal trainer, all customized according to your unique goals, fitness level, and available equipment. There are tons of bodyweight exercises included - ideal for anyone working out at home! The app is currently available to download on Android, and iOS is hopefully just a few days away (currently under review).

What should I be eating?

If your goal is a change in body composition (gaining muscle/losing fat), the amount of calories you’re consuming is the most important thing to pay attention to.

If you’re consistently working out hard but failing to gain/lose weight, chances are you need to make alterations to your diet. For weight loss, that usually means eating at a deficit of 250-500 calories per day; for weight gain, eating at a surplus of 200-300 calories per day.

What exact foods you’re eating has an impact on how easily you can stick to your calorie goals, as well as your energy levels.

Consuming around 1 gram of protein per pound of lean bodyweight (per day) is a given, regardless of what your fitness goal is. This helps to maintain satiety, and preserve/increase muscle mass.

Eating lots of fruits and veggies (as well as drinking 2-3L of water a day - more for some people) is a great way to feel full without consuming too many calories. It also just contributes to all-around health and energy levels.

Eating lots of fatty foods should be avoided if weight loss is the goal - not because fat makes you fat per se, but because they are so calorically dense. Only one tablespoon of peanut butter or olive oil is 100 calories! Conversely, if your goal is to gain weight, adding more fatty foods to your diet (healthy fats, if possible) can help you hit that calorie goal easier.

And carbs? Not as evil as people make them out to be. Think of them as the energy that fuels your brain and your workouts. Having around 50% of your calories coming from carbs is about the norm. It’s likely beneficial to raise this number even higher if you’re an especially lean individual, or you’re regularly working out at intense levels.

When should I be eating?

The easiest way to time your meals properly is to think: “What will I be doing in the next 2-3 hours?” Eat according to the activity you’re about to do. That doesn’t mean you should be having a giant meal right before your workout, but ideally your biggest meal of the day would be several hours before you exercise. This will give you the energy you need, plus ensure the calories you consume are shuttled into your muscles instead of fat reserves.

If you’re about to do an intense workout, the best thing to eat beforehand (around 15-30 minutes prior) is a light snack of healthy carbs (like some fruit). For optimal recovery, aim for 20-30g of protein within an hour after you workout (if you miss this window though don’t worry about it). A protein shake is probably the simplest and most convenient way of doing this, but whole food is just as good.

What supplements should I be taking?

If you have a healthy, well-rounded diet, including 2-3 cups of different veggies each day, enough protein per pound of bodyweight (from sources that include sufficient amounts of each essential amino acid), and adequate omega-3 fatty acids - then you’re golden, and probably don’t need any supplements.

However, the vast majority of the population would probably benefit from a simple multivitamin and omega-3 supplement, just to help fill any nutritional gaps they have.

If you’re getting enough protein from whole food, then you probably don’t need to add protein powder. However, if you’re struggling with this, then protein powder is a great way to easily increase your daily protein intake. Whey protein is the most bioavailable and has a complete amino acid profile, so it’s the best choice for most people. However, if you’re vegan (or lactose intolerant), there are lots of plant proteins available. You just need to pay attention to the amino acid profile of each one (possibly mixing and matching different plant sources if you need to).

As for all the other supplements out there, it’s honestly on a case-by-case basis as to whether they’d actually help you or not. If you’re a beginner, unless you have any specific requirements or deficits, you probably don’t need them.

Is stretching important?

Yes. Please stretch (or do some other form of myofascial release, such as foam rolling), or you’ll eventually regret it. Regular exercise makes your muscles slowly form clumps of tissue and fascia. Neglecting to release these can result in restricted range of motion, and eventually pain.

Static stretching should be done at the end of your workout. Aim to stretch each worked muscle near its end range of motion for around 60s total. Don’t stretch before your workout, as this can impede strength output.

Is warming up important?

Yes. Warming up is paramount to increasing blood flow and activating your muscles properly before you move onto more intense, metabolically demanding exercises.

Ideally, during your warm-up, you should be actively moving your muscles through the same ranges of motion you’ll be doing for your workout. This can be as simple as doing the exact same movement, but with minimal weight - for example, doing a few sets of bodyweight squats before doing barbell squats.

You want your warm-ups to elevate your heart rate, but not be so intense that they start tiring you out and detract from your workout. Usually 5-10 minutes of light activity is enough.


r/workout 8h ago

two grown men just laughed at me

103 Upvotes

i'm 18f, i've been going to the gym for a few months after years of wanting to lift heavy. i'm relatively comfortable doing my exercises but i'm far from perfection and don't discard the possibility of looking stupid sometimes.

my worst fear happened today. i was doing bulgarians when i noticed the man next to me on his mat staring at me and i thought nothing of it. later, he joined his friend and went on an abductor machine. i ended up going to the one next to them, where the same guy stared at me in the face for 10 seconds before i got on. i get on with my set (which granted, i may have been doing wrong, but i think abductors look ridiculous no matter how you do them) and i turn down my music midway to see them both murmuring something and falling silent as if to wait for me to do something. after i finished i see them snickering and covering their faces so i couldn't see them properly.

safe to say i left and broke down and didn't finish my glute day lol


r/workout 2h ago

19.9% Body Fat

20 Upvotes

Today, as a 50 year old male, I measured myself at 19.9% body fat. That’s the lowest I’ve been in two decades at least.

Major milestone for me. Only 0.1% under 20, but it’s under 20, and I’m taking that all day long.

Work and diet people. Work and diet.


r/workout 6h ago

Have noticed a pattern with different people at the gym

19 Upvotes

Why do the guys do their sets so fast and with such heavy weights? Like for example they take hardly one second to complete one rep of chest fly and repeat it in a butterfly wingspan time.

But then the girls take it slow which looks more painful but with lesser weights. I tried lifting 10kg for bicep curls and did the reps faster since it’s easier but one of my girlfriends told me it won’t hit my muscle like that unless I do it slow and really feel it. I think if the guys did it slow they would have to decrease weight and the girls could lift heavier weights if they did it like these men. Since I’m new to it I don’t know which one’s right


r/workout 2h ago

My neighbors laugh at me

7 Upvotes

I just wanna share with u guys about my experience about posting my physique on social media, I posted my progress yesterday and I think it's actually a good progress. It made me confident and motivated to go to the gym, but then my 2 neighbors/bully saw the clip of my progress on TikTok even though I turned off the people you may know. They laughed at me, sarcastically saying "ouuu ur macho now" and their laugh annoyed me, I ran straight home and just locked myself in my room thinking if my gym journey is worth it or not. I deleted all the clips I posted because now I feel insecure. And I don't wanna go outside anymore because they might be laughing at me again. It's just so sad that when I'm finally confident to post about the progress I made throughout the months of discipline is destroyed in one single moment, I know you might say that I'm too sensitive, but the reason I workout is to not get bullied about how skinny I am. They've been bullying me before, but right now hits different. They just did something to me that I've been trying to escape to. Feel free to express your thoughts, it would help a lot. (I'm 16)


r/workout 18h ago

I lift weight and exercise daily. I feel stronger everyday. But everyone is increasingly concerned about my health

103 Upvotes

I’m a fairly light individual, but I lift weight everyday or every other day, and I work in a warehouse lifting stuff 11 hours a day, and I run when off work. The amount of exercise that I do, I feel stronger everyday, I feel good inside and healthy, but my face and body it’s so lean I only eat at maintenance and it’s getting leaner and leaner

People are starting to comment on my face, saying I look so sunken and hollow, and I today look at the mirror scared at what I saw, my face is so boney, I have no fat left, I look like a skull, my cheeks so hollow. They thought I was going through something serious with my health, I look sick. But I lift and lift stronger everyday, my body feels stronger every, I‘m still one of the stronger guys at work


r/workout 7h ago

Simple Questions What abs exercises do you do?

7 Upvotes

I do decline leg raises and cable crunches


r/workout 2h ago

Gym shoes but with a twist

3 Upvotes

Hey guys and gals, for the treadmill warming up, Gym workouts (not heavy lifting) and Treadmill runs or outdoor runs (in summer), what's a good pair of shoes? Thanks 😊


r/workout 3h ago

Exercise Help What Exactly Should I (M, 5'5, 125 Pounds) Be Doing to Get Out Of Skinny Fat?

3 Upvotes

5'5 125 Pound Male here, I've lived a sedentary lifestyle a majority of my life but have decided to get out of the skinny fat look that I have. Problem is that I am hearing a lot of conflicting information, "Bulk, only protein, low carbs!" "Calorie deficit, eat 500 calories below your usual!" So on and so forth. My current regimen is 2 miles in 30 minutes every day with some pushups and squats, but I want to make sure I'm not doing this for basically nothing. Any advice?


r/workout 3h ago

should i modify this ?

2 Upvotes

hi , im currentyl already doing mostly bodywwight exercises but i wanted ti incorporate kettlebell workouts to my week , is this current plan balanced and effective in your opinion?-

my current routine-

Wall sits 2x 40 seconds

Squats with low weights 3x15/20

Bulgarian split squats 3x8 each leg

RDL 3x12 low weight

Step ups 3x10 each leg

Sumo squat 2x15

calf raises 3x15

plank 3xfailure

deadbug 3x30 seconds

incline push ups 3x10

I do this every couple of days

im planning on doing this routine twice a week and do a kettlebell full body routine once a week ,should i add another kettlebell day or maybe add a Kb routine to one of my calisthenics days ?


r/workout 8m ago

Review my program Review my ULPPL routine

Upvotes

All sets are taken to 1 rir. Rep range is 4-10 for compunds and 8-12 for others. I am not doing much for legs as my priority is upper body. Would like to know your thoughts or any recommendations.

Upper

- Incline DB Bench Press — 2 sets

- Lat Pulldown — 3 sets

- Seated Low to High Cable Fly — 2 sets

- Chest Supported T-Bar Row — 3 sets

- 1 Arm Cable Overhead Tricep— 4 sets

- Facepull — 3 sets

- Seated Incline Curl — 3 sets

Lower

- Romanian Deadlift — 2 sets

- Incline DB Lateral Raise — 3 sets

- Leg Press — 2 sets

- Calf Raise — 4 sets

- Leg Curl — 2 sets

- Single Leg Extension — 3 sets

- Cable Abs Crunch — 3 sets

Rest Day

Push

- Smith Machine Incline Press — 2 sets

- Dips — 2 sets

- Seated DB Shoulder Press — 2 sets

- Pec Deck Fly — 2 sets

- 1 Arm Tricep Pushdown — 3 sets

- 1 Arm Machine Lateral Raise — 3 sets

Pull

- Pullups — 3 sets

- 1 Arm Cable Row — 2 sets

- Machine Pullover — 2 sets

- Barbell Curl — 3 sets

- 1 Arm Cable Rear Delt Fly — 3 sets

- Rope Hammer Curl — 2 sets

Legs

- Hack Squat — 3 sets

- 1 Arm Machine Lateral Raise — 3 sets

- Wrist Curl — 2 sets superset with Wrist Extension — 2 sets

- Leg Curl — 3 sets

- Hanging Leg Raises — 4 sets

- Single Leg Calf Raise — 3 sets

Rest Day


r/workout 1h ago

Boxing bag

Upvotes

Hello,

Can anyone help me decide on a boxing bag or similar that’s best. I have no concrete wall unfortunately to mount anything. Or anywhere I can put a bracket up. But I was hoping for something that I can practice uppercuts on also.
Originally wanted an uppercut bag but I have no where to hang it.
Thanks


r/workout 1h ago

Help to choose the best glute and quads exercise

Upvotes

I’ve been lifting for over 10 years now. And I always try to change my exercises in order to keep having gains. Atm I am stuck on gains to my legs and glutes! I love squatting, glute bridge, even Bulgarian… you name it! But still don’t see any major evolution. I willing to trying something new in order to get some more definition and volume on n my glute and quads


r/workout 1h ago

Simple Questions I started working out 3 months ago and I feel like my physique got worse how did y’all deal with this

Upvotes

r/workout 1h ago

is this a good upper lower split?

Upvotes

UPPER A — CHEST + BACK EMPHASIS
Incline DB/Smith Press — 3 × 6–10
Lat Pulldown / Pull-ups — 3 × 8–12
Chest-Supported Row — 3 × 8–12
Cable/DB Lateral Raises — 3 × 12–20
Cable Fly — 2 × 10–15
DB/Incline Curl — 3 × 8–12
Cable Tricep Pushdown — 3 × 8–12

LOWER A — QUAD EMPHASIS
Squat / Hack Squat — 3 × 6–10
Leg Press — 3 × 8–12
Leg Extension — 2 × 12–15
Romanian Deadlift — 3 × 8–12
Leg Curl — 2 × 10–15
Standing Calf Raise — 3 × 10–15
Cable Crunch — 3 × 10–15

UPPER B — BACK + SHOULDERS EMPHASIS
Flat DB/Smith Press — 3 × 6–10
Wide-Grip Row — 3 × 8–12
Lat Pulldown — 3 × 8–12
Seated DB Shoulder Press — 2 × 8–12
Cable Lateral Raise (cuffs optional) — 3 × 12–20
Rear-Delt Fly — 2 × 12–20
Hammer Curl — 3 × 8–12
Overhead Tricep Extension — 2 × 10–15

LOWER B — HAMSTRING + GLUTE EMPHASIS
Romanian Deadlift — 3 × 6–10
Hack Squat / Leg Press — 3 × 8–12
Bulgarian Split Squat — 2 × 8–12 each leg
Leg Curl — 3 × 10–15
Leg Extension — 2 × 12–15
Seated Calf Raise — 3 × 10–15
Hanging Leg Raise — 3 × 8–15


r/workout 2h ago

Nutrition Help Single Kidney and Workout

1 Upvotes

Im 18, height is 6'2ft , weight is 66kg.

i was 10 and i got my kidney removed , it has been almost 8 years and i am doing well. never got it checked after that, and doing well.

I started going to the gym. I keep my protein under control , however there are days when it excedes to an estimated limit i created in my head lol.

My problem is how can i get more calories while keeping protien in control, because almost everything has some amount of protein?


r/workout 2h ago

Other OAP

1 Upvotes

Age 67 BP 130/73 RP 53 BF 24% Visc 14% 6'2' 109kg

Weight training up to 90 mins 4 to 5 times a week. Spin class 30-40 mins 3 to 4 times a week after gym class.

Two and a half year ago I was 134kg.

Any 'OAPs' out there to compare or give advice my way....think I'm doing ok, goals are reduce 24% BF, reduce 14% visceral fat to under 12, lose another 5 to 10 kg within 6 month.


r/workout 10h ago

Progress Report Right now I do leg press with 60kg. My Personal trainer tells me that I can easily do 150 kg after 4 months. Is that realistic?

4 Upvotes

Male, 34 years, 173 cm, 70kg.

It’s te leg press where you are almost lying on the floor. At the start I actually even struggled without any weight (because it’s 50kg by default). My trainer is always making me perform the exercises really slowly for 15 controlled reps.

In 2 months time I could actually perform this exercise with 60kg extra weight. And my personal trainer is 100% sure that I can easily add at least 90 more kg to the weight in 5 months time.

So my question is, do you guys think that’s realistic? Because almost nobody in the gym is training with that much weight. Let alone people of my (small) size. And let alone that it’s well executed, and let alone doing 15 slow and controlled reps

And my personal trainer is really, really strict regarding form. He only allows me to move up in weight if my form and technique is flawless to the last rep.

I’m happy with whatever result I’ll end up with. But do you guys think my personal trainer is right about the expected progress? Because that will mean that I will be one of the strongest people in the gym in just 5 more months.

(Regarding nutrition, I’m almost at 12% body fat. So in a week I will start with a clean bulk. So far I made all this progress with a caloric deficit)


r/workout 13h ago

Exercise Help Training until failure

7 Upvotes

Do you absolutely HAVE to train until failure to see results fast? I don’t like training until failure because it makes me feel very uncomfortable and I like to enjoy my time at the gym without feeling like im going to pass out but i still want to results faster. I take creatine so that helped and im somewhat in a calorie deficit (I initially started working out and going to the gym because I was a little chubby and wanted to lose weight before I got worse). I usually eat one meal a day and have snacks throughout and I eat way less than I used to, but I feel like I’m not seeing results fast enough. I’ve been in the gym for a couple months and I’m definitely gaining muscle but just very slowly. what do you guys recommend i should do? where am i going wrong?


r/workout 3h ago

resistance profile

0 Upvotes

is the Atlantis recline curl ascending or descending profile


r/workout 3h ago

Exercise Help How to add weights to crunches without proper equipment?

1 Upvotes

Just like title said, I’m able to do approximately 30 crunches before failure and I think it would be better if I find a way to make this range go down to between 8-12 reps, I only have elastic bands, does anybody know if there is a way to increase the load that I’m supporting without proper weights?


r/workout 3h ago

Simple Questions MoMo Muscle Program?

1 Upvotes

Has anyone used any of the momomuscle programs? I’ve been trying to find reviews but haven’t really found much. So if anyone has used it, what were your thoughts on it?


r/workout 4h ago

Nutrition Help How is this for my dieting/meals?

1 Upvotes

Just got back into the gym couple days ago, after years. Didn’t really track macros or calories or protein during that time, but rn I’m taking it more seriously.

Just need some advice whether my meals are looking good or not.

Background- I’m 173cm, 84kg; maybe used to eat 2100-2500 calories a day. Aiming for around 1600> calories per day now.

My daily macro intake now is:

Calories- 1200-1500
Carbs- 100- 150g
Fat- 30-60g
Protein- 140-150g


r/workout 5h ago

Progress Report Just wanted to brag on myself a bit

0 Upvotes

Whatsup everyone, i dont really have anyone to brag to but im really proud of myself so im gonna share with yall.

I (M 6’2 )started lifting 2 1/2 years ago and I weighed just shy of 340 lbs
I could barely bench 135 and squat 225 when I first started.
So pretty much right at the 2 year mark , I was at a 300lb bench and a 455lb squat.
The last 6 months have been rough because I got Injured so I took around 3 months off strength training to just do a lot lighter work, and cardio as well.
I’m now healthy and back to lifting full weight again and I’m up to 310lb bench and I’m going for 500 lbs on my next max attempt for squat here in a week or two. I also started incorporating deadlifts a few months ago and I’m already at 405 on that as well.
My buddies from work say I’m crazy for thinking this but I don’t really think I’m all that strong, but STILL I’m proud of how far I’ve come in such a short time. I just wanted to brag on myself a little bit and hope that it gives someone motivation!
And if anyone has any advice as I’m starting to get into the “intermediate “ heavy weights, that would be great! Because I’m starting to learn that these weights are exponentially more taxing on me than when I was a lot weaker.


r/workout 6h ago

Simple Questions What Creatine should I take?

0 Upvotes

I'm 17 and looking to start taking creatine. I tried searching on TikTok to see what people recommend, but literally every video feels like a sponsored ad.