r/workout

One of them even asked me for a spot the other day. I plan to return the favor on my next bench day.

I feel way more tired working out in the morning compared to the evening. Does anyone else experience this? What helped you fix it?

Hi!! I thought I would share this with my fellow women because I felt it’s been so so helpful in my fitness journey.

For the last two years, I’ve been in a calorie deficit, not enough to harm me, but to keep me in the same place. By doing this, I thought I would become leaner and have more muscle tone. Instead, I found myself in constant war with my body, not liking how I looked and wondering why I barely had ANY muscle tone despite working out regularly. I was super skinny but I didn’t look how I wanted to look because I barely had muscle.

This year, I decided to start eating maintenance. I started feeling better after awhile, and decided to start bulking for the first time in my life. In the past few months, I’ve actually gotten LEANER than I was and I have way more muscle tone now! I was so scared to eat that I was chronically depriving my body of nutrients it needed to grow muscle. I can lift more now, see actual progress, and feel more energetic than I have in years.

So, if any of my fellow women relate to this story and are scared to gain weight but aren’t satisfied with their lack of muscle tone, please don’t be scared to eat! I know society has these insane beauty standards and look down upon certain weights, but truly, the weight on the scale doesn’t matter. I weigh more than I ever have in my life but I also look better than I have in my entire life.

I hope this gives some people the push they need to take that first step 🫶

I’ve just started going back to the gym after 12 years, im mainly trying to get rid of the keg. Please let me know if what im saying is accurate.

I have to do resistance training to retain muscle while trying to lose weight

Is cardio okay to use as a warm up and warm down and do I have to run any other time?

Avoid bread, eat a lot of protein and get low carbs(is that shit the same thing?)

7hours of sleep okay?

Is there any way to keep the fat in my face because if not i tend to look like a crack head?

If I work out at 9-11pm should I eat after or before even if I don’t eat anything until 4 pm.

Turned into questions my bad

Hi guys, I have been in the gym for a couple of years now but I can’t find a good program for me for the life of me. A friend just suggested this program to me and I wanna know if you guys have any changes or stuff like that. I want to go 6 days per week and I am very serious about recovery.

Push 1

•	Barbell bench press — 3×5–8

•	Incline dumbbell press — 3×8–10

•	Chest fly (machine/cable) — 3×12–15

•	Dumbbell lateral raises — 3×12–20

•	Triceps pushdown — 3×10–15

Push 2

•	Overhead press — 3×6–8

•	Incline bench (lighter) — 3×8–12

•	Chest fly (machine/cable) — 2×12–15

•	Cable lateral raises — 4×12–20

•	Overhead triceps extension — 3×10–15

Pull 1

•	Pull-ups / lat pulldown — 3×6–10

•	Barbell row — 3×6–8

•	Single-arm cable row — 3×8–12

•	Straight-arm pulldown — 2–3×12–15

•	Face pulls — 3×12–15

•	Rear delt fly — 3×12–20

•	Barbell curl — 3×8–12

Pull 2

•	Chest-supported row — 3×8–12

•	Lat pulldown (different grip) — 3×10–12

•	Rear delt fly — 3×12–20

•	Cable curl — 3×10–15

•	Hammer curl — 2–3×10–12

Legs 1

•	Back squat — 3×5–8

•	Leg press — 3×8–12

•	Bulgarian split squat — 2–3×8–12

•	Leg extension — 3×12–15

•	Leg curl — 3×10–15

•	Calf raises — 4×10–15

Legs 2

•	Romanian deadlift — 3×6–8

•	Bulgarian split squat — 3×8–12

•	Seated leg curl — 3×10–15

•	Hip thrust — 3×8–12

•	Calf raises — 4×12–20

I'll preface this by saying that I live in a blue state, but have to admit: over the past two years, the area's gym cultures have drawn in a lot of people who very loudly want you know that they're not about any of that. Being that I go to a more serious gym, you get a lot of big roided up guys and young women in there who think they're tough shit. I kinda just keep my head down and headphones when I'm there.

Yesterday, there was an incident though involving a younger guy and a younger woman that just made me really disappointed. I guess the guy and his workout partner were waiting for a machine that someone was using. She was also a younger fit woman but she was talking it up with one of the bigger guys nearby. When the person on the machine finished, she tried to cut the two young men in line for the machine, so they weren't having it. She begins spouting about how she's not going to take this from a guy, but one of the guy's flat out told her she was being rude for cutting. She then threatens the guy by saying she'll get "her man" to put him in his place, to which he said go right ahead because he's not worried. She then calls him the homophobic slur that begins with "f."

The young guy went and found the owner of the gym to let him know what happened, and she was apparently thrown out, which is good, but also, what the fuck is going on out there that people (a young woman especially) in gyms feel like they can just go threatening people, calling them offensive words, all over equipment? Why does the gym no longer feel like an escape from the world anymore?

like for biceps, why can't I just flap around my arms a bit and just get into the exercise. why should I do extra sets

Quick question for the more experienced folks in here.

I’ve always believed you need longer sessions (45-90 minutes) to make decent gains. But lately I’ve been experimenting with short, focused 20-minute workouts every day instead, basically hitting the big compound lifts hard with good form and tight rest periods.

Surprisingly, I’ve been way more consistent, my strength is still moving up, and I’m actually seeing visible changes without feeling burned out.

So I wanted to ask you guys who’ve been training for a while:

Do you think 20 minutes a day can be enough for solid long-term progress?

Have any of you tried shorter daily sessions and seen good results?

Or do you still believe longer sessions are necessary?

Would love to hear your honest takes, especially from people who have tried both approaches. I'm just curious what’s worked for you.

Gym was empty last night

I was feeling good

I've done 295 a few times

decided to try 305

no problem

315 went up just as good

I’ve seen it come up a lot in a lot of online wellness spaces…but I can’t seem to find any hard science about the benefits of doing it. I feel like I hear a lot of it from Andrew Huberman fans and such, but from what I’ve read cold showers or plunges are actually bad for building muscle right after a workout.

Is there any truth to it? I kind of wanted to try it out but not if there’s no proven benefits…

Hello people, I would like some advice regarding my weekly routine. I have limited time because of my work schedule. I've been off and on the gym for years, my life changed a lot between my teenage years and adult, changing coutries being the main one. I got my life stable now and I can squeeze the gym in the morning or, if I leave work early, I go after work. My objective is to be able to get old healthy and, ofc, gain some mucle in the process.

I can go around 40min a day and I go 3-4x per week, saturday being my optional day. Saturday I work on my weak points or points that I wanna grow more (arms and shoulders normaly) and a light cardio.

I do full body those 3 days during the week and I train heavy.

The days that I don't go to the gym, I make sure to do some stretches or movement at home.

My diet is nothing complicated, I focus on protein and people say that I eat a lot (I don't rly get fat). I calculated one day and ate around 4000kcal.

My question is, should I change anything? I don't feel tired or anything but I feel like I'm doing something wrong in this "beggining".

Sry if I made any mistake, I don't usually write in english. Thank you in advance.

Good workouts!

So basically, for the past several months now I have ballooned up quite a bit over the holidays and a bit from the summer of 2025. Really slacked on my light exercises and gained way too much weight. So I'm trying to get back to the weight I was and we'll say my goal right now is to get to 145/150 lbs from 180 lbs. So, I'm working out again and going on a calorie deficit. I am a woman standing at 5'7. I want to get that skinny and summer ready body back and would like some tips on what I could be doing different or eating different which I'll go into detail about some more:

So I have an odd schedule with a job that lets me work whenever I want and since I feel more at peace at night time I'm usually awake during that time. I'll eat a nice dinner a few hours after I wake up and then basically eat a second meal or snack later on in the late night hours. The majority of things are home cooked meals or things you can defrost from the store and my portions are decent sized but not enough that I would be overeating. And the second meals are less effort like scrambled eggs with some seasoning on it, a salad with low fat ranch, sliced carrots, and zero fat cheese, to something as simple as reduced fat triscuits with low fat cottage cheese. I've cut out sugar as much as I can, but I will occasionally have a cookie from a brand name that escapes me but it's low in sugar and 60 calories for one. Definitely open for more suggestions or constructive advice.

As for working out currently, my favorite thing to do right now is use my stationary bike for about 25-50 minutes with various resistance ranging from 4 to the max of 15. If I only go 25 minutes, I'll grab my portable treadmill and walk for another 20-25 minutes at decent walking speed for about a mile (100 calories worth) with a level 2 incline. After one or both of these, I follow up with 20 leg raises and sit ups. I typically do these everyday since I have a decent amount of free time and access to streaming services. Also super open to suggestions or advice, but keep in mind due to the nature of my schedule going to a gym straight up at night is outside of my comfort zone right now so doing at home exercises are just easier.

im 160cm, 54kg, 29%-31% BFP (tragic i know) and i just really want to get into shape, i've been procrastinating for the last 2 years so i really need to start..

i tried pilates and HIIT for a while but i never stuck to it, im also working on my consistency, max ive locked in for 2 weeks (usually 3 days..) but i dont think i dieted bcs of my living environment so its kinda hard to not eat some junk (excuses yeah but really) but i think my TDEE is 1400cals and my cal def should be 1200cals which is not a lot if u ask me (i dont really eat within my deficit tho which is a major setback rn)

i got a strength training routine off of tiktok that i lasted last week but then day 2 was leg day and i had to do a bunch of leg exercises but then i was sore for like 3 days and on the forth day i found out both my legs (especially my thighs) had swollen up.. so yeah if anyone has any actual good beginner routines pls lmk and how i can maximize my newbie gains (hoping to get lean/sleeper build)

im hoping to get stronger so i can move on to calisthenics but my main goal is so lose fat rn which i know i cant do without a cal def but im working on that, i just need a proper strength training routine now

Used to be able to do 5 pull-ups times 3 ten years ago. Started working out consistently again about 6 months ago, and would like to be able to do pull-ups again. Any advice on how to get there in an efficient way?

F33, 132lbs, 160cm if relevant. In a calorie deficit and lost 11lbs since januar. Slowly returning to maintenance. 4 workouts a week - 2 or 3 strength sessions, 2 or 1 running sessions.

I follow a PPLx2 split however I almost always end up skipping leg day B due to needing more rest. Should I distribute the exercises I have on it to the push pull days to free up 2 days for rest? Leg day B has romanian deadlifts, leg press, hip adductor & abduction, leg extension, leg curls, ab machine crunches as I added a core exercise, and seated calf raises. My push pull days aren't heavy on my body as they are mostly machines or dumbells.

Ive noticed that most people tryna be the most optimal and force some exercises they dont like and are worrying about to their form to an crazy extend.

I’m a bit confused about something I noticed at my gym.

There’s a guy I remember as being quite fit, but not particularly big. At one point he tried to talk to me, but I got anxious and avoided the interaction.

About a month later, I saw him again and he looked noticeably more built, especially in his upper body. It was enough to make me question whether I remembered him correctly.

Now I’m wondering if it’s perception/memory bias, a “sleeper build”, pump, clothing, or posture or it could just be an actual progress

I know muscle gain takes time, so I’m curious what could realistically explain this kind of difference?