At home/limited equipment workout resources

Im having foot surgery in January and will be non-weight bearing for 3-6 weeks. It will also be right in the middle of my marathon training for an event in June. My surgeon is confident I will be able to safely return to running in time but Im not confident such a big training gap will be overcome-able if I dont at least maintain cardio conditioning as much as possible during this period.

Ive considered using a rower at the gym and just not using the feet but I dont know how well that will really work.

I also have access to a "continuous rope machine" but do NOT have access to battle ropes.

What else am I missing? Just doing light dumbbell bench presses until I die of boredom?

Hi everyone,

I have a very specific ask for help!

A while ago - maybe a year? - I watched a few videos by a YouTuber who had challenged herself to simply do some form of movement every day as a way to stay consistent, take care of her mental health, and push back against unrealistic expectations created by the fitness industry. She made a few videos talking about how she set this up for herself and a few vlogs showing what a week of movement in her life looked like. It was a smaller YouTube channel. All else I can remember about her is that she was in a PhD program and lived in a big city in the US.

I loved her approach to movement and fitness and would love to revisit her channel but haven't been able to come up with anything through YouTube searches. I would also like to reference her approach (she had a specific way she framed the whole thing) and give her due credit. Putting this out there in case there is anyone who knows who I'm talking about. I know it's a long shot!

Thank you!

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.

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Hi everyone! I have started getting into cycling at my local gym and I am loving it. As the holidays are coming up and I am going home to see my family I would like to keep cycling, but will not have the classes available. Therefore I come to you for some advice.

Anyone have any experience with a good online cycling class? I want it to work with any stationary bike, be motivating (but not a lot of shouting), and have good music. I don´t care if it is free or if it costs anything. All recommendations are 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.

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.

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Hey guys, this community was recommended to me when I was talking to a friend about this..

I've ridden bikes for years and never had a saddle sore, including rides up to 20-30 miles in fully just street clothes. NEVER a saddle sore, no issues.

Now I'm in my thirties and gained some weight since the covid lockdowns, and found spin classes that I really love.

BUT

I get the worst saddle sores!! At first they were literally between my inner and outer labia, like blisters that popped during class. They were painful but healed really fast. I moved my seat and found that with it further forward I don't get those, but now I'm getting these brutal lumps right where my leg meets my body that are (I guess) saddle sores that are infected hair follicles. They're so painful and uncomfortable it blows my mind lol.

Anyway all of that to ask if anyone knows how to deal with this in spin class? I'm sure it's a combination of how hard we go and the arm movements we do that move me around on the seat. I don't want to stop going so I thought I'd try some options out before I give up on the classes and go back to cold outdoor rides :P

Thanks for your time <3

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.

I've been running strong lifts 5x5 for a few weeks and I really love lifting heavy, but find myself so so zonked for the 2-3 days following a lift. Not sore necessarily, just so tired. I'm a SAHM to a super active 9mo and it just doesn't feel sustainable. The fatigue was so rough this week :(

I'm just looking to maintain bone health and strength maintenance as my goal, no physique goals right now. I am really focused on maintaining bone density because I have osteopenoa, and I know lifting heavy is the way to do it.

Does anyone have a good strength program with a 5,6,7 day lift that just does a little bit of strength training every day? Is that even a thing? Is lifting heavy just going to zonk you for a while every time you do it? 😅

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

Hello everyone,

I recently changed a gym and started some personal training sessions with a new trainer for one-on-one sessions. In my previous gym, I had 2 different personal trainers over the past 2 years, and they never played on their phones during my sessions. they may occasionally need to check their message, but usually, it won't go over 1 minute during the whole training session, which is normal. I understand they sometimes have to answer their client's messages. During the rest time between reps, we usually talked about knowledge of exercises, training or other random stuff. I later changed gym because that older gym was just too far (1-hour commute), so I changed to a gym that is a 10min walk away from my place.

For this new trainer, she is somehow always on her phone. Usually, we do 3-5 reps for each exercise, and there's usually 30 30-second to 1-minute break between reps. She would always check her social media or messages between reps. I paid 8 sessions, and I still have 5 sessions left. I wonder how to communicate with her. I hate to confront people with this, but she is probably on her phone for more than 10 minutes during my 50-minute session. I don't know if it's normal.

note: sorry, English is not my first language, so forgive me for grammar mistakes.

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.

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Question 1:

I got a good answer on this one so I've removed this part.

Question 2.

I've been going to the gym right after work because lifting weights has always made me very tired afterwards and I have more energy in the evening.

My issue is that my gym is full of teenage boys between 4:30 and 6:00. I went a little late the other day and at 6:00 it was just me and like 10 seventeen year old bros. I'm too old for that sh"t. So I'm going to try to go in the wee morning because there isn't another time. The issue is that I've tried this before and I feel so tired for the rest of the day.

For any of you who lift in the morning and deal with fatigue afterwards, what do you do to remedy that?

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, I had my little one a year and a couple of months ago. I am all healed from the birth. I have gained weight especially in the postpartum and I want to reingage with working out.

During the pregnancy I did yoga for strength and flexibility. Beforehand I would do some Hiit at home a couple of times a weeks. I also ran a lot 5 years ago but stopped.

I want to go back to running. I live in a nice hilly area with beautiful forest trails that are safe. I tried doing the from couch to 5k run training but I just feel too weak in my muscles and my joints are aching. I need to strengthen my body and lose weight first.

I signed up for a home gym that does mostly strength trainings (all body weights intervals, some core, and 5min cardio in the rotation). I'll do this twice a week.

I want to add a full cardio to do once a week. Do you have any advice on training/videos/ideas of what I can do?

I'm not looking to work out more than 3 times a week. With work and my kid it's already a miracle I manage to carve this time.

Summary: any cardio exercise advice to prep my body to go back to running after pregnancy and weight gain?

I have some questions regarding creating programs or phasing training for those who are athletes but also have physique goals.

I’m F 21 y/o and a dance major at my university and am dancing anywhere from 3-8 hours a day depending on what we have going on. My only breaks are December and mid May through first week of August. I want to build my glutes and shoulders (mainly glutes cause I’m a pancake). It would also be nice to see some transfer of stability to dance but not necessary. I tend to only have around 60-75 min 3 times a week to train in season.

Questions:

1. What type of exercises do you use to manage stimulus to fatigue ratios as all my energy can’t go to just the gym as dance is my main priority.
2. Who do you look to for programs/programming and how do you go about making your own?
3. Any good resources on how to create proper exercise programs? (I tend to do too much or too little)
4. When you have less time to train in the week do you do more “bang for buck” exercises like squats, deadlifts, etc? Less exercises but more sets?
5. How do you manage joint pain and overtraining?
6. How does your off season vs in season training differ?

Sorry for the long post. Thanks in advance!

I recently started following NROLFW (New Rules of Lifting for Women). I'm on week 2. The book is very adamant that the exercises they outline are all we need to do and that it's not necessary to do exercises that target small muscles (such as bicep curls, etc.). I have also looked extensively at the other programs here in the sub's Wiki, and also read Nerd Fitness's guide, and they all pretty much suggest a very similar beginner progression (squats, deadlifts, lat pulldown, rows, etc). So I see that there is a lot of general agreement on these main movements that mimic what we do in our daily lives.

Before I started NROLFW, I worked out with Fitness Blender for years--they very much DO encourage all kinds of different strength exercises with dumbbells, including many that target small muscles. I get why they are doing this (offering variety, blending (lol), and catering to as wide an audience as possible). But what I am confused about is this: now that I am going to the gym three times per week, I'm noticing there are a lot of people there who look very strong and have very muscular bodies who in fact ARE doing these smaller movements that are not in any of the programs I have seen.

What do I conclude from this? That once people finish a certain type of program, they use these different exercises to target smaller muscles? Like, if I finish NROLFW and still want more tricep definition, would I add a day with extensions, kickbacks, etc.? Or are people just wasting their time doing these things? Is it just different philosophies and approaches to strength training?

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.

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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.

I've been strength training in the gym (following 5/3/1 for beginners) since May of this year, and I've increased my strength and built muscle relatively well considering I only train 3 days per week. However, one area I just can't seem to progress with is pull-ups. I do 3 sets per week using the assisted machine in the gym but I also do dead hangs at home regularly. I am still no closer to achieving a pull-up and after seeing lots of advice on here about negatives, I've tried that and can't even do those. I step off the bench/chair and instantly lose about 5 inches, then the rest of the negative I can only make last about 6-7 seconds. I can manage 3 of them at most. They feel horrendous. What can I do to get closer to being able to do pull-ups if even negatives are too hard for me?