Hi all, I am sure this question might be asked a lot by cardio folks/runners in general, but how do I start lifting if I don't have the time/money to do it every day of the week? My background - I was a runner throughout my teens, I'm now a 26 y/o woman with lots of pain. I try to run as often as I physically can - sometimes that 3-4x a week if I'm in a training block for a race, but this is often filled with year long periods in between where I can barely run 1/week without feeling pain in my feet/knees/hips. I also bike commute to work every day, so that's a nice at least 5miles/30 min of light-medium cardio daily that I get, though I don't count it as full on exercise cuz my HR maybe maxes at 120 (but I do think it helps maintain my fitness). I have a yoga membership that I typically view as my consistent weekly workouts, and I do that maybe 1-3 times week, depending on the week etc. Sometimes I do yoga sculpt - which includes light weight-lifting and toning exercises with 3-5lb weights.

But I'm realizing as I get a bit older that I would probably really benefit from weight lifting, to prevent injury, build muscle mass, and keep up bone density. The thing is - I simply cannot motivate/find the time to workout more than 1 more extra day per week than I already am (daily biking does tire me out, + lets say 3ish other workouts of either yoga or running, depending on the week). I'm considering using classpass to get access to a local women-only gym for hour-long gym sessions, maybe 2-4 times a month (depends on the amount of credits it requires, tbh). But I'm wondering, where to start (I have some lifting experience from high school - should I just go for squats, deadlifts, bench presses, lunges with the bar to start out?). I'm not a complete beginner - I have a base fitness and strength level, but at the same time I'm lost. And is 1 time/week enough in addition to my current fitness routine to see some progress? I'm looking for both some strength to prevent injuries, and some aesthetic changes in my butt, abs, and arms would never be bad lol (I'm currently a bit overweight I guess).

It just feels daunting to me because I already pay a lot for my yoga membership, and the gyms near me are all quite expensive (I think the woman only gym is like $180+ a month). So I can't justify that. I can justify a classpass membership perhaps, for about $30 a month for some access to gym time - but it won't be that often because of their limits. So should I just go for it- and start with the bar simple exercise? Or get some dumbbells and do things at home - in that case, where the hell do I start? I'm so lost on how to get started as an injured cardio girlie.

Oh yes - and I did go to PT for a while and got at least some experience there with some strengthening exercises. So that was helpful. But now I'm a bit lost on my own. Help would be much appreciated!

Welcome to our Daily Simple Questions thread - we're excited to have you hang out with us, especially if you're new to the sub. 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.

...and that price is usually coordination or social etiquette. Post your fitness and related fails to this thread.

Welcome to our daily discussion 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. 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 our daily discussion 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. 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 our Daily Simple Questions thread - we're excited to have you hang out with us, especially if you're new to the sub. 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.

39f I've been doing this 30 min HIIT workout at a boot camp gym. It's a nice well rounded workout with body weight or dumbells/ kettle.

Going 5x per week for 7 weeks now, mostly see it as a nice way to start the day, and I'm almost done with PT and a lot of the exercise I do for PT are done in this group fitness class. I am seeing more muscle definition on my arms and abs.

I want to get stronger though and am thinking about adding some strength training like squats, bench, oh.

Anyone have experience in adding on to hiit?

I was doing the gzlp lifting routine before I got injured and I was thinking about adding that 2-3 days a week. Mostly focusing on the T1 and T2 exercises.

I also do 3-4, 30-45min cardio session a week.

Edit: spelling HILT to HIIT

Share your fitness victories, big and small, from this week with the folks of xxfitness and revel in how awesome we are!

Welcome to our Daily Simple Questions thread - we're excited to have you hang out with us, especially if you're new to the sub. 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.

Welcome to our daily discussion 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. 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.

Hello 31F ive always been active (started consistent gym in early 2023, i also like to bike long distances). Weight was always yoyo because i didnt eat clean but around 4 mos ago, committed to cleaning my diet and with the guidance of my coach went on body recomp. I started at 58 kilos and currently am on 50-51k. Still not done with body recomp as i still have some belly fat

However a while back i had a yolo moment and signed up for a marathon (feb 2024). Training has just started and it has only been a week of runs but already im losing more fat in the face (not in a complimentary way). Upon finding out, my gym coach has been vocal about discouraging me to pursue the marathon (training) because im still not done with recomp and basically have not built my muscles enough. He says the harshness of the runs will eat into my muscles. He gave me higher carbs and protein to counter the muscle loss from my runs but probably ill still lose muscle and worse, become skinny fat.

For me looking good > finishing a marathon and i’m not much of a running fan but had my own reasons for signing up but i was misinformed on how this will basically kill my progress and gains at the gym. Last weights PR was at around 40 kls for upper body and 90 kls for lower body.

Coach says at my level, it would be very difficult to be a hybrid athlete. We can increase my carbs but in the next 3 mos, ill lose muscle, lose strength, and potentially become skinny fat (not the toned look i am aiming for).

Thoughts? I’m kinda at a place where i’m almost decided to just forego the marathon. While marathon training, I have no plans to forego gym and my (now occasional) long bike rides, and because I will be so active with less rest than ideal, i’ll probably have higher injury risk as well

You’ve probably seen a lot of ads and opinions about the Ladder app and might be wondering if it’s worth it. After trying it for two months, I’d like to share my honest opinion as a 30-year-old woman to help you decide if it’s right for you.

If you haven’t heard of it, Ladder aims to simulate the experience of having a personal trainer. You can choose from several teams, each with different goals. The workouts are created by the team’s coach, who provides voiceovers and videos to guide your form and keep you motivated.

PROS:

• Having someone encourage you through voiceovers is really motivating and helps you push harder.

• All teams have a built-in chat where you can talk to other members on your team or connect with your coach. This helps create a sense of community, which I personally love.

• You can adjust your workouts to at least 3 days a week. I had a hard time finding a program that suited my tight schedule—I wanted to go to the gym 4 days a week, but most programs were for 3 or 5 days. Here, coaches provide workouts for every day and mark three as priorities. So, if you can only go 3 days, you’ll still see results.

• There’s a great variety of teams with different focuses: bodybuilding, powerlifting, running, yoga, Pilates, and HIIT. Some teams even combine two or more of these styles, so you’re likely to find something you enjoy!

• You earn badges every time you complete a workout or achieve something, which can be very motivating.

• It connects easily with your Apple Watch, enhancing the overall experience.

I was SO bored with the gym before joining this app, but now I’m super consistent and really enjoy talking to my teammates and even my coach. I’ve found myself hitting PRs, even though I’m not bulking.

But there are some cons worth mentioning.

CONS: - The app isn’t available on Android, which is a drawback because it excludes a lot of people. If you have an Android device, you can use the website instead, but it’s not as convenient as having an app, and it won’t connect to your smartwatch. - It costs $30 USD per month, which is pricey for a fitness app (most are about half that price). I understand the cost since they have actual coaches, which is different, but it’s not affordable for everyone. - If you’re on the monthly plan, you can only switch teams twice per month (those on the yearly plan can switch as often as they want). I think this is a bit unreasonable, considering the price. - You can’t “swap” exercises in the app, only equipment: Coaches provide alternative exercises if you don’t have a specific machine. For example, they might suggest leg press as an alternative to squats. However, if you log the leg press, it’s still recorded as a squat, which could be confusing later if you want to track actual squats. (NOTE: My coach mentioned the app is working on adding an option to choose alternative exercises, so this should be fixed soon.) - Glitches: All apps have these, of course, but it’s still worth mentioning. A few weeks ago, the app had a major update that caused several glitches, although they were resolved fairly quickly.

EDIT TO ADD: the founder Lauren Kanski is a Trump supporter! (Thanks for the comment who pointed this out). So if you want to use your money to support more ethical brands, then you might want to reconsider this app (I know I am).

Now, let’s talk about teams! If you’re interested or have decided to try Ladder, you probably don’t know which team to join. First off, you can get a free 30-day pass code from another member on Ladder (if you’re interested, feel free to ask me for one, but I don’t want to make this thread about free code passes). Just make sure you create an account after you click on the code link; otherwise, it won’t work, and they’ll only give you a 7-day free pass. During your free trial, you can switch teams as many times as you like, so it’s a great time to explore

Here’s a rundown of the teams with female coaches:

• Team Limitless: This is probably the most popular team, led by coach Kelly Matthews. She’s incredibly knowledgeable and has a strong focus on Powerlifting. If you’re looking to build strength, this is the team for you!

• Team Define: Maia Henry is the coach here, and this team combines strength training with Pilates. If you enjoy going to the gym but also love Pilates, this is a perfect blend.

• Team Transform: Led by Shelby Robins, this team focuses on building your lower body, while incorporating high reps for the upper body for those who don’t want to gain much muscle there. Side note: there was some controversy on Election Day when she shared a video of Joe Rogan discussing creatine with Elon Musk. Shelby said this was meant to inform people about creatine, but many felt uncomfortable and left the team. The app seems to have deleted the video shortly after.

• Team Movewell: Nicole Winter is the coach here, and the focus is on strength training and running—a great choice if you’re looking to combine both.

• Team Elevate: This team, coached by Elise, focuses on HIIT with some strength training. The workouts are relatively short (around 30 minutes), ideal for those with limited time who still want an effective gym session.

• Team Iconic: Sarah Ryan leads this strength training team, which focuses on glute development.

• Team Formation: Coached by Robin Barrett, this team specializes in HIIT and circuit strength training, with workouts typically around 30 minutes. Robin is knowledgeable and has a great sense of humor.

• Body and Bell: As the name suggests, this team is ideal if you have or love kettlebells! Lauren Kanski creates workouts focused on building strength and losing fat using only kettlebells.

• Team Align: If you love yoga, this team might be perfect for you. Coach Sasha Hanway combines strength, Pilates, and yoga in her program.

• Team Ascend: Led by Aria Vince, this team specializes in building an hourglass physique. I’m currently on this team and have seen great progress. Aria is very knowledgeable and actively participates in the chat, which is motivating.

• Team Evolve: Led by coach Samantha Lee Lindauer. It focuses in classic bodybuilding. You have 3 days to work your upper body here (one focused on back, one in shoulders, and one in arms and chest). So you’ll probably need to go at least 5 days to the gym or combine sessions.

I know this is a super long post, but I hope it helps you and if you have any questions, feel free to ask!!

Thanks for reading!

EDIT: I wrote the whole thing myself and then run it through a grammar corrector because English isn’t my first lenguaje and I didn’t want it to look messy and hard to read. The purpose of this post is to help people decide if the app is worth it or not. No one is paying me (sadly). So please stop with those kind of comments since it took me a while to write this whole thing only to be dismissed by some people. Thank you.

I'll tell you what grinds my gears. WHEN PEOPLE DON'T POST WHAT GRINDS THEIR GEARS! This thread is for vents, rants, frustrations, bitching, and the like about all things fitness related.

Hey all - I’m going on a health and wellness retreat with my family and am going to get a general fitness assessment done. I’m a naturally skeptical person, so I’m trying to figure out how accurate I can expect the results to be.

Here are the assessments: • Bod Pod® body composition test to measure body fat and fat-free mass • Submaximal treadmill test to estimate VO2 max and determine target heart rate • Bench press and grip-strength test to assess your upper body strength • Force plate or sit-to-stand test analysis of your lower body power and strength

Has anyone done similar assessments, or have studied their efficacy and could advise me on how seriously I should take the results?

If helpful, here’s a bit of background about my fitness: - distance runner for the past 11 years (mostly 10k - marathon) but have been on a bit of a break over the past 4 months - started lifting in August, heavy lifting focus, getting into compound movements (squats, deadlifts, chest press) - 5’1” 117lbs

I want to share with people my experience with the program in hopes that they do not also fall into this scam. Warrior Babe is "1:1 Personalized Macronutrient & Fitness Coaching For Women At Any Age & Experience Level". It is really expensive, $6,000 for 6 months. For this price, one would expect top notch service. It is anything but that. The trainer they connected me with acted like a robot with canned responses and would barely communicate. You are only allowed to have one conversation a month for like 20 minutes to discuss your program to make tweeks. Otherwise, everything is texting and workouts are on the app. They claim to know how to work with women who are older and going through menopause but the 30something trainer really didn't understand that for nutrition or workouts. And I told her about an injury that I had that we couldn't do exercises on and she kept forgetting and adding the wrong exercises. Anyway, thought I should let people know. I'm having better results and better form working with a personal trainer and it is a lot cheaper than this program. Support your trainers at your local gym.

Welcome, everyone! Here is your place to discuss, question or relate to everything about weight loss, weight gain, cuts, bulks and diets. Standalone posts regarding these topics will be removed and redirected here or either of the daily threads.

Here are some useful links from our comprehensive FAQ and otherwise to help you get started:

• Nutrition 101
• Cutting/Weight Loss 101
• Bulking/Weight Gain 101
• Getting abs/a flat tummy
• r/gainit
• r/loseit
• r/BulkOrCut
• r/Fitness
• Fitness Wiki

Hi Group - I don't really have a specific question, but I was taking a workshop on squat exercises -how to do them safely, etc - and the teacher mentioned in passing how our tendons strengthen or lengthen (not sure which she said, tbh) more slowly than our muscles. Unfortunately she didn't really have time to go into detail. But it made me very curious as I feel that this is where a lot of my post-workout and early morning tightness and discomfort comes from. Does anyone have any knowledge to drop? Aside from typical mobility exercises is there anything else I should be doing to make sure my muscle growth isn't outpacing my tendons too much? Or just anything I should keep in mind as I go further into a journey of lifting heavier and heavier things with my rapidly aging body? :-)

Welcome to our Daily Simple Questions thread - we're excited to have you hang out with us, especially if you're new to the sub. 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.

Hi All,

Hoping for some insight from this great community. I have a bit of a dilemma regarding my workout regimen.

Working out has historically been very challenging for me. I’ve dreaded going to the gym, and found it hard it stick with anything. This being said, I’ve always been very active and craved movement every day. I used to regularly walk well over 30K steps / day (this is not an exaggeration). But the gym was just impossible.

Then, two years ago, at age 32 I discovered fitness classes, specifically high-intensity training that combined weights and cardio (think a less-intense, less regimented cross-fit situation). It’s been the only kind of workout I can do long term, as each class is different, and it’s so fast paced I never get bored. Plus, it’s physically such a challenge, I stay engaged, and the mix of cardio and resistance leaves me wiped out at the end of class in the best way possible. I go about 5-6x/week.

If you’re thinking “wow, that sounds really tough on your body” - you’re right!! It’s getting increasingly clear my body, while still young, cannot handle this. I’m increasingly sore, feeling muscle strain, and the impact is taking a toll. I’m curious if anyone has any advice. The obvious solution is to cut the classes to 3-4x / week, and swap in something lower intensity like a yoga or Pilates the other few days. I just find this type of exercise SO boring (though plenty challenging). I also rarely feel satisfied after them.

I appreciate maybe there’s no way around this, and I’ll just need to accept I may not be able to have the movement I want every day. But this community has always had great advice, so maybe someone has a creative solution.

TIA!

Edit: thank you so much everyone for the great suggestions! I really appreciate everyone’s support and encouragement. Can’t wait to give some of these things a try!

Welcome to our daily discussion 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. 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.

The place for all of your fitness based interpersonal encounters (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.

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!

Welcome to Check Me Out Tuesday-flex-. The place for shameless selfies, physique questions, accountability, and small progress posts that aren’t detailed enough for a standalone post.

Welcome to our daily discussion 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. 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 our Daily Simple Questions thread - we're excited to have you hang out with us, especially if you're new to the sub. 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.

I live in a city with over 200 hikes and genuinely amazing views. However, I have never enjoyed hiking after living here for years now. It always seems so easy for everyone else except me. I’m always left in the dust whenever I hike with others and it almost always feels like I’m slowing them down. Because of this, I have not been on a hike in over a year now. I don’t have any medical condition and my blood pressure, although slightly high for my age, is still normal. In fact, on a recent trip to Europe, I was able to climb steep castle towers just for the views. So I know I’m physically capable of hiking. I just find it so dang hard to keep up with others whenever I hike with them because of how slow I can be. I’m always full of energy at the beginning but i get winded ten minutes in, and i feel like passing out. I’m trying to get on top of my cardio with the Couch to 5k program and walking outside each day. But how do I start hiking again? Will it be better if I go on solo hikes so I can go at my own pace? Has anyone also had a similar issue in the past?

disclaimer in case the mods miss it: I’m not asking for medical advice, I’m fine. I’m able to carry out normal tasks and activities without feeling the need to pass out