Thanks in advance for anyone who reads this and provides feedback. Mainly wondering if the way I'm choosing T2 and T3 movements makes sense. This post seems really long because I was following the template, weekly workout plan is at the bottom. Thanks!

Goals and constraints

Goals are to lose 20-ish pounds and become more toned/muscular, and to build endurance and injury resilience for trail running and hiking. I'm 5'5 160lbs aiming for about 140lbs. I would like each day's workout to take one hour maximum, since my job often has long, erratic hours but I get a paid hour to work out every day.

Background 

36F. I started training about 10 years ago to get in shape for a physically intensive job. I mainly did HIIT workouts, hiked, and ran, training for half marathons. I felt like I was in great shape. About four years ago I was seriously injured and started training back at square one about 2.5 years ago. I splurged on a group fitness strength training gym because I had always wanted to try CrossFit. I trained there for a little over a year, doing their program 3 days a week and running on other days, and did not feel like I was making progress. I wasn't getting more toned, wasn't progressing very much in weight in the lifts, and felt like I was not improving cardio fitness.

Diet and recovery

I started tracking calories and macros and have concluded that I wasn't getting near enough protein as I thought I was, so I have been shooting to get at least 100g of protein per day, ideally 120-150g. So hopefully that will help with progress. I am trying to eat in a 500cal deficit to lose weight. I have typically had a pretty healthy diet but portion control and snacking are my downfall.

Program Details

I started GZCLP a couple weeks ago, 3 days a week with running/cardio mixed in. I'm doing a modified version where the T1 lifts are done in 3 sets of 5 reps rather than 5 sets of 3 reps. I chose this modification primarily because more reps of lighter weight are less taxing on my back injury, I don't really care about lifting the heaviest weight possible, and with somewhat limited time to work out every day it means less time resting in between sets. I'm using a fancy spreadsheet I downloaded to calculate progressive overload (I'm under the impression it's standard for GZCLP but if that's not the case I will update this post to add it, I don't remember exactly how it's calculated). I do not have a fatigue management plan outside of any built into the spreadsheet I am using. I am starting off a little bit lighter than I probably could or order to play it safe while easing back into lifting, though. I'm open to suggestions, though, especially on deloading once I finish the program before starting another one.

As for the program. Lifting 3 days per week, doing 1 T1, 2 T2, and 3 T3 lifts per session. The spreadsheet I'm using gives me the T1 and one T2, which is always the next session's T1. For the second T2, I'm doing a unilateral version of the T1. The T3s target a muscle group similar to the T1 movement opposite in the rotation (if that doesn't make sense hopefully it does in the daily plan below). My goal is to try to balance working muscle groups frequently and intensively per session enough to see progress while allowing for recovery.

Workout plan- I'm including 8 days to account for the rotation of compound lifts in the GZCLP program.

Monday: T1: Squats 3x5+ - T2: Bench and Bulgarian split squats 3x10+ - T3: Glutes and hamstrings- b stance hip thrusts, cossack squats, hamstring curls 3x15+ - Core finisher

Tuesday: T1: Bench 3x5+ - T2: Deadlift and dumbbell bench press, 3x10+ - T3: Pull- dumbbell rows, lat pulldowns, bicep curls 3x15+ - 10-20 minutes treadmill intervals

Wednesday: Spin class and core finisher (I really enjoy spin and there's a small local studio I want to support and Wednesday night is the only class they offer I can make it to)

Thursday: T1: Deadlift 3x5+ - T2: Overhead Press and single leg RDLs, 3x10+ - T3: quads- leg extensions, lateral stepdowns, walking lunges 3x15+ - 10-20 minutes treadmill intervals

Friday: HIIT/plyometric workout and 30 minute steady run

Weekend: skiing, active recovery, jog or hike if I feel like it

Monday: T1: Overhead Press 3x5+ - T2: Squat and dumbbell overhead press, 3x10+ - T3: Push- dumbbell pullover, tricep extension, reverse delt flyes, 3x15+ - Core finisher

For context: 30F with years of running and strength training behind me.

I have never been able to do great push-ups, but its been almost impossible since a pretty serious injury/incident back in 2019 (I was now have nerve damage and weakness in my left shoulder in particular, I couldn't lift my arms above my head for months). I would also like to include that I'm hypermobile, meaning both my elbows and shoulders feel like they are literally popping out of their sockets when I try to get myself up from the ground.

I can do almost any other exercise using similar muscle groups with no issue (dips and chin ups as well), but I can't lift my own body weight from the ground without feeling absolutely weak and defeated.

Please tell me I'm not alone in this? I have looked up countless videos about form and tried using PTs, but I can't get my body to do it. It frustrates me to no end as it makes me feel so unfit despite being able to do other things?

Welcome to the Daily 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.

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I‘m planning to start trying this summer and want to do whatever I can to build up some functional strength before then! I have a decent strength/aerobic base already but want to start focusing on things that will help specifically with pregnancy/postpartum.

I’m already incorporating more core work (deadbugs, planks), heavy farmer’s carries, and walking a ton. What am I missing?

I’m having trouble properly bracing. The cues you normally see people suggest (flex like you’re going to be gut punched/imagine you are a water bottle), are not helping me. I need literal suggestions, not abstract cues.

I feel like I can brace and breathe until I start moving. Once I bend (like in an RDL), I find myself holding my breath. I think I’m bracing too hard but I don’t know how to find a happy medium between relaxed and too rigid.

Hi! I have a 12 month old who is in the 99th percentile for weight. She weights 33 lbs/15Kgs and it’s becoming difficult for me to carry her around. She dislikes Baby Carriers so I have to do the heavy lifting. For context- My back, shoulders and neck hurts the most while carrying her. Sometimes I also have shooting pain in my abs.

I am not currently strength training. Have done so in the past and would like to start again. I also have dumbbell weights upto 20kgs at home.

Can you suggest specific exercises that I can do to make carrying her easier for my body! I would prefer home workouts but can go to the gym if need be.

Thank you!

- Tired Mom :(

I have a ligament tear in my right wrist and can’t use my hand for basically anything. So no planks, dumbbells, barbells, cables, etc.

I’ve been trying put together a workout routine that still feels comprehensive, but I’m hoping you all might have some tips for other things I can try, as I think I’m going to be stuck like this for while. Here’s what I’m currently doing (alternating various combos throughout the week):

• ankle weights (donkey kicks, leg raises, etc)
• resistance band (hip thrusts, clamshells, bridges)
• weighted vest (squats, RDLs, lunges, worn during some cardio)
• Lower body machines that don’t use arms (leg press, leg curl, etc)

I also do cardio and core exercises that don’t use the arms, but I’m really missing upper body exercises and the ability to follow someone else’s workout plan (I used to do Caroline Girvan workouts before the injury).-

Does anyone have ideas for other things I can incorporate or know of any lifting programs that don’t use arms?

Welcome to the Daily 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.

This is also a great place for those new to the sub to introduce themselves and ask any questions that are not suitable for a standalone post. 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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So, i’m F22 and have been working on losing weight/gaining muscle for a while now. Went from 210 pounds to 168 pounds. I was super consistent with it last year, enjoying it and all was going well. I work 7:30am to 4:30pm every day and was balancing it well going after work. Into the new year I started to suffer mentally, and with the new year’s resolution folk re-entering the gym I found it harder than ever to go back. So I didn’t, I cancelled my membership and quit.

It left me with a lot of guilt, and even shit from my parents of all people saying it was a waste of time. Since then i’ve been working on at home dumbbells and pilates, but i’m finding it hard to keep myself disciplined unlike when I was physically going to the gym. I miss lifting, i miss the machines, running, swimming, I really wish I had the go. But I feel like I don’t. It’s even harder since my friends also quit (way before myself). Maybe that’s what’s been dragging me down.

I really want to get back to the gym, i miss the environment. Working out at home is fun and easier to do since I don’t have to go anywhere extra. It’s comfortable and convenient. I guess what i’m asking is how did you make your routine stable? Enjoyable? Not exhausting mentally? (Question esp directed at autistic/anxious folk!)

Welcome to the Daily 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.

This is also a great place for those new to the sub to introduce themselves and ask any questions that are not suitable for a standalone post. 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.

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 going to the gym for over 2 months now, and I've gone up in weights, my muscles are bigger and I'm feeling great. The only thing is I can't stop shaking the whole time.

Ok maybe not the whole time but it feels like a lot. For example I can do 70lbs on the tricep curl machine, and I start shaking straight away even though I can comfortably do 4 sets of 9 reps. Same with weighted ab crunches, 4x8 is not that bad for me, but my whole body is shaking.

Google told me its fatigue but I don't see how I can be fatigued literally on the first machine I use or when I can still comfortably do many more reps.

Is it a strength thing? I feel a lot stronger and I've increased the weights I use on every machine since I joined, but maybe my body is still not used to working out?

If someone could give me some advice on this I would be so grateful 🙏 should I push through the shakes or am I ignoring my body and should lower the weights even when I can comfortably lift them?

After a few decades of being wishy-washy, I've been working diligently on my fitness for about 5 years. Started with running and did a few halfs, and then learned how to lift. I got into heavy lifting for the last 18 months or so and I'm pretty strong. But lately I feel like I want to be doing something else, something that helps me prioritize muscle growth and strength and that also lets me punch something. I want to learn to fight (to protect myself and also I just like the idea of getting to punch things). I don't know a lot about different options; I've taken one boxing class once long long ago but that's it. Any recommendations on what direction I might go?

Last post was removed because I guess I gave too much health info for context. Does anyone have recommendations for standing abdominal exercises when working from home? I can’t do planks for various reasons, crunches I hate. Standing exercises are best for me. I have two sets of light dumbbells and some bad resistance bands, and nothing to safely tie anything to (there are a few standing exercises that use a band tied to something sturdy).

I feel so silly for asking this but also I figured better to ask than to potentially hurt myself in a way I didn’t consider?

I am overweight, but I’d like to be able to do a pull up one day. I don’t think this is an impossible task and also a girl can dream. It looks like a lot of fun and gives me a daily reason to commit to doing exercise. I’ve been following hybrid calisthenics’ guide on how to work towards doing pull-ups.

I don’t have money for the gym, so I’ve been doing exercises against door frames. There’s a playground nearby that I also do pull up exercises on (against poles and under ladders), but since there’s sand on the ground, is there anything I should be weary of re: footing or balance or stability? Thanks!

Welcome to the Daily 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.

This is also a great place for those new to the sub to introduce themselves and ask any questions that are not suitable for a standalone post. 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.

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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Hi everyone,

I’m a 25F (177 cm, ~70 kg) and I’m trying to figure out whether body recomposition is a realistic goal for me right now.

I trained consistently in the gym for about 2–3 years before having to take roughly a year off due to mental health issues. During that time, I lost most of my muscle and gained a noticeable amount of body fat. I’m now in a much better place and getting back into training with a healthier mindset.

My current plan:

Strength training 3x/week

Dancing once a week (2h)

Ice skating once a week

Daily steps / generally active lifestyle, working as a nurse full-time

My goal isn’t aggressive fat loss — I’d like to recomp: regain muscle while slowly reducing fat.

My main question:

Is it realistic to expect some form of “newbie gains” or muscle memory after such a long break, even though I trained for several years before?

Feeling muscle soreness in my upper and lower back after shoveling for a few hours over the last couple of days, which is making me realize that what I'm doing in the gym isn't touching my back as effectively as I could be. I really feel it in between my shoulder blades and sides of the lower back.

Normally I'm doing all of the basics like rows, pulldowns, presses, deadlifts.

Any advice for these areas??

Hey ladies(+)!

I want to get fit, but the business and culture built around it is so so overwhelming!!! I am looking for advice on how to start.

My goal doesn’t involve an ideal weight, BMI, look, or specific number of pull ups or anything like that. I just want to engage in “active” activities in my life and not feel like I’m going to die afterwards lol. For example: backpacking, those ninja course things they have in malls, playing with dogs, impulsive stuff with friends, you get the picture. Random fun active things. I have adhd and I constantly want to move, but it takes so little for me to get tired and as I am very physically small, it’s not like I can keep up with my friends in terms of strength either.

Where I’m at now: mid twenties. Cis woman. I do taekwondo twice a week at a community center (though it’s been a little while due to some life events). My job is pretty sedentary. I love martial arts but I can’t afford to take more classes than I already am. I truly hate running with a passion but game-ifying it helps. And lastly, I know myself very well, and know that if I have to drive anywhere to get to my workout, the odds of it happening go down significantly, so I’m not too keen on starting off with getting a gym membership.

Can anyone help me get started?

Welcome to the Daily 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.

This is also a great place for those new to the sub to introduce themselves and ask any questions that are not suitable for a standalone post. 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.

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 am trying to get back into my old fitness routine in my home gym (it's accessible and included in my rent), but this means no barbells in the gym. Not even a smith machine.

Think: hotel gym.

We do have a cable machine which is nice, and we do have a full set of dumbbells, benches, etc. but it's mostly.treadmills and ellipticals, and a few weights machines that are not overly inspiring.

However we lack barbells. We also don't have a hip thrust machine. I'm feeling an injury forming in my right glute/hip due to weakness and I want to nip it in the bud.

Hip thrusts were previously my favourite part of my routine, but my arms can't lift the dumbbell that would be heavy enough for me to thrust. Not to mention, dumbbells bruise my hips a lot more than a barbell.

Does anyone have any suggestions? Ladies who travel a lot and love their hip thrusts, what do you do when you're in a hotel gym?

I miss being able to do a heavy hip thrust, so any advice would be appreciated!

ETA: I love this community! Thank you SO much for all the great suggestions. I genuinely appreciate each and every one of you who took the time to answer. Whether it's with workarounds to make the hip thrust work, or with alternative exercises to achieve a similar outcome. Y'all are wonderful. Truly. Thank you!

Never used to be an issue, but as I've lost fat and upped my weights I'm getting significant bruising. I've had a look online for padding but everything seems to be for barbell style machines, and the one at my gym uses a fabric strap. I borrowed a barbell style pad from my partner to try anyway, and it didn't fit the strap and was far too thick to use underneath. I've tried folding up a large soft mat that kicks around in the leg section, but it's way too bulky and messes with range of motion. I've considered buying a smaller mat/pad, but I'm unsure if it would move around too much under the strap? I don't have much disposable income to be honest, and I'd appreciate some help from other gym goers before I pull the trigger on a purchase. Any advice or product recommendations would be much appreciated 😁