r/workouts

When I wake up for a walk or run in the morning, after about 30 minutes, my legs and sometimes my belly get really itchy, where I have to stop and scratch myself multiple times a minute it feels like. Do I need to wear different workout clothes (I’m just in gym shorts and ankle socks)? My body feels just fine during the day after the sun is out, even when I’m walking or running. I’m not a very fat guy, 6’ 2” around 250lbs.

So I started going to the gym after I had a motorcycle accident. I figured I better start taking care of myself and the gym seems like a good place to start. So, I’m pretty new to this stuff.

In the beginning of this journey, I used to come home EXTREMELY sore, everything hurt. Now, I feel very little to no soreness. Ive been working out now for about 1.5/2 months. I notice sometimes for me to feel the soreness, I need to flex really hard to feel that soreness feeling in the muscle.

I’ve been increasing my weight a decent amount, I try to do “lighter” weight with 10 reps, rather than going for super heavy weight I can’t really control. I always hear it’s important to have weight you can control with good form. I notice that I do get pretty tired and sometimes struggle finishing my reps at times. So, I feel like I’m not really cheating myself. Or maybe I am? I always do feel like at the end of my workout, I do have some fuel left in the tank, but my body is so physically tired so I’m not sure if its my body being tired rather than the muscle themselves.

I’ve also been trying to take in as much protein as possible. Sometimes I hit my goal, sometimes I don’t. Diet has been a bit of a challenge for me, I don’t eat a ton but I think I’m just bad with my macros and eating the good stuff. I also have been getting pretty bad sleep with my new job, if that adds to the equation.

For reference I’m 6 feet tall 180lbs if that helps also. I’m not sure what the issue is and hopefully I could get some advice so I can get more out of my workouts

I’m very unfit I think. Walking is about the most I do and that’s only cause I don’t have a car lol. I just did a home workout video on YouTube, it’s by a YouTube channel called Madfit it was just beginners 15 minute workout no jumping etc cause I’m upstairs. I’m absolutely sweating like genuinely dripping. Please tell me it gets better the more I get used to exercise? My arms were shaking I think they’re quite weak because I can barely even do a push up. I am thinking of starting the gym but I just wanna try and home for a little bit just to get my general fitness and stamina up lol. I’m not really exercising for weight loss, more just for health benefits as idk it just dawned on me that I’m 21 and I need to move my body more. Does it get easier the more you do it? It’s 25 degrees in UK so maybe that’s contributing to it but damn😂

Hello everyone,

Hope you are doing well

27M, looking for feedback on my current training split.

Number of reps and sets

I usually do 3 sets per exercise at around 1 RIR. I try to add 1 rep each week at each set, then increase the weight at the beginning of each month.

Day 1 + Day 4 - Anterior Day

• Incline Dumbbell Bench Press
• Chest Press Machine
• Lateral Raises
• Shoulder Press
• Triceps Pushdown
• Leg Extension
• Leg Press

Day 2 + Day 5 - Posterior Day

• Low Seated Row (close or wide grip)
• Lat Pulldown
• Reverse Butterfly machine
• Back Extension
• Biceps Rotation Curls
• Leg Curl
• Calf Raises
• Adductor Machine

Day 3 - Mix

• Leg Press
• Leg Curl
• Leg Extension
• Calf Raises
• Lateral Raises
• Shoulder Press
• Biceps Rotation Curls
• Triceps Pushdown

 

I prefer this setup over a traditional PPL UL . I sometimes train after work, and if I’m exhausted for a Pull session, for example, I don’t want that to affect whether I get my second Push session of the week.

Does this look balanced in terms of weekly volume, frequency and recovery? What small adjustments would you make without completely changing the structure of the routine?

Thank you all in advance for your feedback

Push Day

1. Incline dumbbell bench press — 3 × 5 heavy
2. Dips — 3 × 10
3. Dumbbell shoulder press — 3 × 8
4. Pec deck — 3 × 12
5. Push-ups — 3 × 20
6. Neck curls — 3 × 12
7. Assault bike — 10 minutes

Pull Day

1. Deadlift — 5 × 3–5 Heavy
2. Pull-ups — 3 × 8
3. Bent-over barbell rows — 3 × 8
4. Seated cable rows — 3 × 10
5. Delt flyes — 3 × 12–15
6. Shrugs — 3 × 10–15
7. Preacher curls — 3 × 10
8. Assault bike — 10 minutes

Leg Day

1. Back squats — 5 × 5 heavy
2. Walking lunges — 3 × 8–10 per leg
3. Bodyweight squats — 3 × 20
4. Standing calf raises — 3 × 12–15
5. Hanging leg raises — 3 × 10
6. Neck extensions — 3 × 15–20
7. Back extensions — 3 × 10–15
8. Plank - 1 minute
9. Assault bike — 10 minutes

Haven't seen a PT in years, and I'm not sure how to space them out across the week - open to suggestions.

As for frequency, I'll usually do push/pull on consecutive days and then a rest day followed by legs; two PPL rotations in the space of about 10 days.

Mobility and warm ups before every session (10 minutes). Interested to hear some thoughts on this routine. Volume is a little bit low on leg day due to having a hip impingement - I'm in my mid-30's.

Looking to stay strong and fit into my 40's without overdoing it.

i’m 18, 5’9, female, currently at 171 lbs (78kg), i’ve been on my weight loss journey for a month now, on a calorie deficit + hitting steps daily, have lost around 6lbs (3kg) so far.

i now want to include strength training into my routine, mainly for back, core and glutes/legs (focusing on these 3 to accentuate my body shape), i’ve never strength trained before and will be doing this at home and if i’m doing it well, i’ll purchase equipment (dumbbells etc) soon. i’m thinking of doing it 3 days a week, one day for each part. will this be good? am i doing something wrong? id seriously love some guidance.

I should clarify, I mean the average active young healthy man. I am born female and am tired of being scared of men, I would feel much better if I knew I was physically more capable. As for my current self, I am 5'6, 195 pounds. I had done some weight loss and exercise around a year ago and went from 240 to 165 but have gained weight again due to decreased activity which I am disappointed with and also birth control. I don't particularly care about being thin or looking a certain way the decreased activity and mobility is what bothers me due to my reduced physical strength.

The exercise level I am used to and can get back to is pretty much all in my hobby, which is roller skating. I used to skate figure competitively and now will dance and practice tricks in the rink and go to the skate park. This means though that my muscle distribution is too heavily favored to my legs and my whole upper body needs a lot of work. I can easily skate intensely for 2-3 hours at a time so I have no issue getting cardio and lower body there. Upper body time and extra strength building is what I need to know.

Right now I can probably lift around 120ibs, I have been able to lift up to around 150. This isn't exact but it is based on people over lifted, albeit not with ease. I would like to be able to have the strength against a large man ideally, so a bit more than that. I am not necessarily starting from a point of weakness I don't have any difficulty lifting anything or doing anything in day to day life. I am just very mediocre in my ability right now which I feel isn't enough against a large man.

I'm planning to start sparring consentually with my boyfriend to learn to fight in a mental capacity, Ive considered martial arts but I'm not really looking to fight in set enviorments for it, I'm looking for rough guerilla warfare lol. Like biting and low punches anything goes kind of thing so I am truly trained to hold my own more than a man. I would go military but I don't support it on a moral level. Plus I think I'd need to do some work before being ready for that level. I also would like to learn to shoot guns well but this is seperate, just to address the why not just use a weapon thing. I currently also have several machetes and metal bats.

But yeah, any tips from active folk on how much time I should spend excersisng, types of routines to do, reccomendations, anything is welcome and helpful. I eventually plan on going on testosterone hrt after getting a breast reduction to look physically male but also I'm hoping it will make keeping the strength easier. Until then though I need tips for my current self.

I’m not sure if this is the kind of thing that’s usually posted here, but I thought I would give it a shot (please bear with me, this post is a bit long).

I’m trying to create an effective workout plan as I head into my senior year of college. I’m no newbie to fitness or exercise (I played football in middle and high school and got weight training from that), but I’m no expert either, and not really knowing how to come up with my own workouts was what kept me from being super consistent the last couple of years. I was wondering if I could get any advice or tips on how to go about building a routine suited to my goals.
- I’m 5’8, ~210 lbs
- I want to cut/lean out
- My ideal week is 4 days on, 3 days off, with maybe a walk or run on the off days, but I’m open to alternatives.
- Give each part of the body enough attention
- Good mix of weights, cardio, and flexibility/mobility

Right now, I’m mostly looking for how to structure each workout, rather than specific exercises (though I will certainly take any recommendations). Things like:
- stretching vs warmup vs lighter lifts vs heavier lifts (the flow of the workout)
- isolated vs compound (so like curls vs bench, that kind of thing)
- High vs low reps/sets
- Heavy vs low weight
- Rest time between sets
- Rotational circuits (one set of a couple different exercises in a row, repeat for a few sets) vs one exercise at a time
- Supersets
- What type of split (right now I’m on upper/lower/upper/lower, but I know there’s a ton of others)
- Where to add in cardio, core, or calisthenics

Sorry if this is a little long or an unusual post, but I’m trying to start taking my fitness seriously, and I’d appreciate any help or advice you guys could give me.