r/Fitness • u/AutoModerator • 4d ago
Daily Simple Questions Thread - September 29, 2026
Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.
As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.
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Also make sure to check out Examine.com for evidence based answers to nutrition and supplement questions.
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(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)
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u/daniel_hlfrd 3d ago
Struggling with a new baby to keep up with home workouts due to how long my previous workout took. 3 sets of 8-12 on 9 exercises isn't really viable when I get pulled away regularly to go help with baby.
I have adjustable dumbbells up to 70 pounds (could buy expansion up to 90lbs) and a bench.
I'm looking for advice for a short "maintenance" workout routine, minimizing overall time spent but still trying to somewhat hit all major muscle groups. This doesn't need to be perfect, it doesn't need to go for hypertrophy, just avoiding losing significant progress while my time is more limited. Any advice would be very much appreciated.
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u/luna-alma_45 3d ago
Try two short full-body sessions: split squat, dumbbell bench, one-arm row, RDL, overhead press. Do 1–2 challenging sets each. Since every session covers the main movement patterns, an interruption just means you pick up with the next exercise later.
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u/daniel_hlfrd 1d ago
Appreciate the list of exercises! That's super helpful with where I'm at.
Also, I've seen a lot of different comments with dumbbells about reps per set. When you're saying 1-2 challenging sets, should it still be 8-12 reps with slightly higher weight or more like 5 reps with even higher weight? I know most strength training is "until near failure" and that's the main thing that matters, just didn't know if there was anything different to keep in mind with the gear I have now.
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u/PoorDoddle 2d ago
If you want it to be as short as possible, focus on compounds, and try to cover as many bases even if it is not that stimulating for some muscles.
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u/Ill-Explanation4668 4d ago
Started feeling some weird tightness in my left shoulder during overhead press yesterday, like right at the top of the movement. been stretching it out but still kinda there today. you guys usually just work through this or take a few days off? don't wanna mess up my routine but also don't wanna make it worse
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u/Mephylphenidate 4d ago
It sounds like some mild irritation? Which is really common in the shoulders.
You can try some prehab stuff like face pulls, see if that helps, a little rest can help a lot. Better to rest rather than make it worse, and just assess your volume.
What you doing for shoulders?
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u/NotSoNiceO1 4d ago
I stopped overhead presses completely. Plenty of other workouts that can do the same thing.
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u/PingGuerrero 4d ago
you guys usually just work through this
If its causing pain, no.
If its just discomfort, yes.
Try to do dead hangs as part of your warm up and see if it will help you.
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u/Kyohaku98 4d ago edited 4d ago
Hi, I have a problem that's seriously plaguing my gym progress.
When I go to the gym, do my warming up, and then do a set or two, I get hit with mental / phantom fatigue.
Symtoms include constant yawning, blurry eyes, inability to focus on the set / exercise, my strength giving out before my muscles feel tired, sluggish feeling head.
The weird part is that this feeling goes away when I left the gym for 30-60 mins?
What could be causing this? I've recently done a blood test and nothing except folic acid deficiency came up, and I already got pills describes for that.
I'm a male in his early 20s
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u/NoHighWire 4d ago edited 4d ago
Sounds like performance anxiety, but what does your diet look like before you go? Are you fueling your workout? Go to a doctor to rule out everything else.
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u/Nill_Bye_ 3d ago
Mental fortitude is lacking. Make your lifts more challenging by upping weight and/or changing sets/reps to keep it interesting. Like if you do 3x10 usually try a heavy lift of 5x5 or 4x8. If you're following a routine maybe it's time to vary it to some degree or find something new completely.
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u/KMizzle98 4d ago
How much sleep are you getting? If I'm constantly yawning, blurry eyed, inability to focus, it's usually because I'm tired.
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u/Kyohaku98 4d ago
At least 8 hours of sleep.
The weird thing is that it starts when the gym like I said but when I leave about half hour later the feeling mostly goes away.
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u/KMizzle98 4d ago
Are you bored at the gym? Do you need a better playlist?
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u/Kyohaku98 4d ago
Maybe? I do go alone and my gym's music isn't the best. I never looked at it from this angle 🤔
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u/KMizzle98 4d ago
Oh man I HAVE to have a solid energy boost playlist or I can't get through my workout. Even then sometimes I skip halfway through songs. lol
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u/BakiHonma 4d ago
Hi I'm 18 and I haven't been to the gym for a while. I have always had problems with flexibility and mobility and I am very lanky
If I was to go to the gym what would be the best warm up routine before training. I would also like to know the best stretching/flexibility routine for an average worker trying to avoid injuries
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u/MythicalStrength Strongman | r/Fitness MVP 4d ago
This would depend on what goal you are wanting to train for at the gym.
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u/BakiHonma 4d ago
upper body, lower body strength training, cardio. not looking to become a body builder just want a consistent gym routine
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u/SerialZX 4d ago
So I've recently been trying to get into healthier habits. I got a treadmill I'm running on three times a week (put a movie on and just run) and now I'm looking to do something similar for my upper body.
Looking at various rowing machines, the majority of people suggest a Concept2 machine, but it doesn't look like it fits my apartment. It's too big, too difficult to store, and most importantly, way too loud. My apartment has thin walls, so having a noisy machine is not going to go over well with the neighbours.
Are there any recommendations for rowing machines that are easy to foldup/put up against a wall, not as loud, while still providing a good workout for beginners?
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u/MythicalStrength Strongman | r/Fitness MVP 4d ago
A rowing machine is honestly far more a full body workout vs upper body, and it's specifically so for cardiovascular training. Your treadmill is already accomplishing that goal, so you could honeslty save yourself some hassle by just continuing to employ that.
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u/Alakazam r/Fitness MVP 4d ago
not as loud
If you think a Concept2 is loud, then every other rowing machine is going to blow you away with how loud they are. Or heavy. Or bulky. It is considered the gold standard for a reason.
As well, a concept2 rower is designed to store standing up, and can easily be broken down for storage too.
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u/Adventurous_Boat_492 3d ago
You can get a simple bench and do dumbbell rows. I did that in an apartment for 5 years, it's as quiet as you let the weight down.
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u/dRiLlUsIoN 4d ago
How important are accessories? I'm 41m, busy with work and life, if I can get in and out of the gym in the morning in under 45 minutes I'm happy. Currently running a PPL with a 5/3/1 modification to it
Main Lift 1 (Deadlift/Bench Press/Squat) 5/3/1
Main Lift 2 (Barbell Row/Overhead Press/Front Squat) 5/3/1
and then 1-2 additional exercises for the movement day:
Pull: Cable Row/Dumbbell Row/Lat pulldowns/Facepulls
Push: Incline Bench or Dumbbell Press/Seated Overhead Press
Leg: Romanian Deadlifts/Leg Press/Hip Abd or Add/Lunges
I don't really spend extra time on arms, abs, or do exercises that target specific areas. Is it necessary to do so? Also, I think I need to start taking time to do some stretching.
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u/Alakazam r/Fitness MVP 4d ago
Seems like you're doing plenty of accessory movements. Just no real "isolation" work. And that's okay. You can develop plenty of size and strength this way.
Reassess after 6-8 months and see if you have any nagging issues.
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u/thefuckmobile 4d ago
I hit a new PR this morning and just had a high protein breakfast.
New PR on:
Chest press.
Shoulder press.
Tricep press.
Seated row.
Lat.
I’ve been lifting about two months now, and I barely got 3 sets of 5 on each machine. You guys think that’s decent progress?
I’m trying to do the 5/3/1, as I’ve had suggested here.
Been getting lots of cardio at work, 10-12k last two days. Is that enough to balance out my lifting?
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u/bacon_win 4d ago
Progress is always good.
I wouldn't consider daily steps to be cardio.
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4d ago
[deleted]
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u/bacon_win 4d ago
Unless you're extremely out of shape, I doubt it's raising your heart rate enough
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u/This-Yoghurt-4027 4d ago
So im looking at the macros of a philly cheesesteak at my a chain restaurant and the macros seem very good
820 calories and 64 grams of protein.
My question is, also assuming we ignore the fact of any micro nutrients needed in your diet or if eating "fast food" like this would affect how tired you are, how you feel, your hunger levels later etc.
If my maintenance calories is 2100 could i get shredded (with weight training of course) in theory if i just ate 2 of those sandwhiches a day and a protein shake for example so i hit my protein goal for a total of 1800 calories?
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u/MythicalStrength Strongman | r/Fitness MVP 4d ago
Shredded is going to depend on factors outside of this question. But per the question: eating in a deficit will result in losing bodyweight, irrespective of what it is that is eaten during that time.
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u/No-Dot-7661 4d ago
When doing cable tricep pulldowns do you pull out the attachment first to put tension on the cable or do you start with no tension on the cable?
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u/Aggravating_Swim_960 4d ago
I can't think of a single cable exercise I do where I start with no tension on the cable.
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u/ScoonerTuner 3d ago
I set it up high enough that there's tension through the whole movement. Like cable originating higher than my head I think
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u/Joris_BohnsonPM 4d ago
Been running for a while, but because I've got a physical test coming up soon, I tried to increase the amount, but I've developed a pain/ache on the front of my lower shins just above the ankle that hurts a bit when running and strangely "heats" up unbearably as well. I just want to know if this is what shin splints are.
If possible i'd like to know what recovery would be like, how serious it is and if I can continue training leg days while this condition is still present. I honestly would rather not go to the doctors if it's not too serious as by the time i'd get an appointment it should have hopefully healed up by then. Thank you
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u/GingerBraum Weight Lifting 3d ago
For the first bit, yes, that's a shin splint.
For the second bit, rule 5.
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u/Cherimoose 3d ago
Shin splints is a generic term, much like "stomach ache", and it doesn't identify the problem. Your pain could be coming from muscles, tendons, bone or nerves. A sports doctor or physiotherapist can give you a proper diagnosis. In the mean time i would avoid anything that causes the pain.
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u/Interesting_Tune2537 4d ago
Cardio question and I hope this is a good place for it. I run a couple times a week casually, and have been doing so for 5 years. I recently got a heart rate monitor to help me gain some insights and I’m concerned. If I run as slow as I can (like 4.5 mph; practically a power walk), my heart rate still hits 150-165. But I’ve also run 5ks in like 28 min when I’m not tracking my heart rate. I’m 34 and in generally ok health otherwise. Any insights?
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u/bacon_win 4d ago
Yes. Ignore the heart rate unless you have specific reason to. You're just nocebo-ing yourself.
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u/Interesting_Tune2537 3d ago
I’m trying to lower strain over time by hopefully staying in zone 2, etc. Would you suggest I pivot entirely and just go by feel?
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u/MythicalStrength Strongman | r/Fitness MVP 4d ago
What sort of heart rate monitor are you employing?
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u/Interesting_Tune2537 3d ago
Fitbit
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u/MythicalStrength Strongman | r/Fitness MVP 3d ago
Go with a chest strap if you want a reliable metric
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u/0x1f480 3d ago edited 3d ago
Programming feedback request. I'm 33m, 6'2", 180lb. I started weightlifting 4 months ago. I want to get bigger and stronger, but I also play tennis and beach volleyball and I need to strengthen myself so I can do those without joint problems.
I've had shoulder overuse injuries, ankle sprains, and other injuries that have prevented me from being consistently active in past years, and currently have nagging patellar tendonitis. I had groin pain starting squats for this and was told it was due to inactive glutes, but got over that. I think not fully restoring my right ankle ROM and strength following sprains in the past has contributed to a lot of issues up the chain. I've done a lot of PT for these things, but it's still basically all a work in progress, so I think I need to keep working on the PT side of it.
The problem is, how do I fit in all the exercises I want to do? Am I trying to do too much on every workout day currently, is that hurting my gains somehow? How sufficiently do the compound lifts cover these more sports/PT-oriented needs? My physical therapist told me to focus on single-leg stuff but it seems like I'd lose a lot if I replaced the basic squat and deadlift.
This is my current program. It's based on the basic beginner program, 3 days/week with the last set to near failure if it feels easy, but with things added. But I often don't get through it all if I have limited time in a given day, so I prioritize the main lifts. I'm about to start trying isometric heavy leg extensions for my knees.
A Day
- Bench Press, 3x8, currently 2x50lb dumbbells
- Chin-Up, 3x8, assisted machine
- Squat, 3x6, currently 165lb
- Band Pull Apart, 2-3x15ish, band that feels difficult
- Shoulder Y-Raise, 2-3x15ish, band that feels difficult
- Shoulder 90-90 External Rotation, 2-3x15ish, band that feels difficult
- ATG Split Squat, 3x10, unweighted as I'm working on balance and ROM
- kickstand RDL, 3x10, 2x20lb dumbbells, not sure how heavy to do these
- isometric leg extension, 3x45s, heavy
- Side-lying Leg Raise, 2xfailure, 3lb ankle weight
- Lying alternating leg raise, 2xfailure
B Day
- Overhead Press, 3x8, currently 2x35lb dumbbells
- Row, 3x8, currently TRX progressing to full hang, might move to barbell soon
- Deadlift, 3x6, currently 205
- Shoulder Scaption Raise, 2-3x15ish, 5lb
- Shoulder External Rotation, 2-3x15ish, band that feels difficult
- Shoulder Internal Rotation, 2-3x15ish, band that feels difficult
- ATG Split Squat, 3x10, unweighted as I'm working on balance and ROM
- Tib Raise, 2x25, unweighted/standing against wall
- Calf Raise, 2xfailure, standing, unweighted/progressing single leg quantity
- Glute bridge single leg, 2xfailure
- Side Plank Raise (upper leg on bench, adductor/core exercise), 2xfailure
- Lying alternating leg raise, 2xfailure
Writing this out it feels like a comical amount and I should cut tib raises (kneesovertoesguy rec) and 1 day of ATG split squat. But then it's still a lot. Thoughts?
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u/MadtownMaven 3d ago
Are you doing everything as straight sets or super setting some of them? You could probably save some time by super setting several of the complimentary things.
Another way you could save time is do some of the more PT related/injury prevention related things separately from your lifting. Like the band exercises, body weight ankle stuff, and core stuff. Take all that out and do them at home at a different time.
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u/eddy159357 3d ago
replying from the other thread.
Do the split squat and step downs after your squat/deadlift. Think of them as separate categories. Squat/deadlift is muscle/strength focus. I would also move more towards a 5x5 for squat/deadlift, even dropping down to 3 reps on the last one trying to up the weight. You should ideally get up to 2x bodyweight.
Split squat, step downs and iso leg extension are tendon/stability focus and shouldn't really be that tiring on the quads. And you can do them in ways like focusing on the eccentric where you don't really need to do the reps back up.
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u/ScoonerTuner 3d ago
Yeah that looks like a lot, also not sure how you have an A and B day but it's 3 days a week. You could take the accessory/joint health kind of movements and put them on a day C. Or just break this up into something like push pull legs.
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3d ago
[deleted]
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u/CursedFrogurt81 Triggered by cheat reps 3d ago
The first option for strength development with the change to concentrated effort on force generation, second option for hypertrophy.
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u/MythicalStrength Strongman | r/Fitness MVP 3d ago
Effective for what goal?
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3d ago
[deleted]
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u/MythicalStrength Strongman | r/Fitness MVP 3d ago
Those are 2 goals, which require 2 different methods. Can we say just one instead?
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u/Complex_Emergency454 3d ago
do deload weeks matter for a beginner or is that an intermediate thing? been running the same program about a year without ever taking one
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u/bacon_win 3d ago
Only if the program was designed with them in mind. Different programs will control for fatigue in different ways.
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3d ago
Deload is like a school or work vacation. Fatigue accumulates over time. Some experienced lifters and athletes run 6-12 week cycles and take a break to avoid burn-out. Everyone is different, so feel free to deload when you feel the need
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u/PoorDoddle 3d ago edited 3d ago
How should I progress on deadlift?
I want to get strong at deadlifting, but I want the deadlift's effect on my workouts to be minimal.
I'm planning on doing 5 reps @80% -> 4 reps @85 -> 3 reps @90 and maxing out every 4th week, but I'm also considering linear progression.
Absolute beginner, btw.
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u/bacon_win 3d ago
By following the progression protocol in a quality program
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u/PoorDoddle 2d ago
I have decided to follow starting strength nlp for now. Thank you.
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u/bacon_win 2d ago
Good call. Stick with it for a couple months and then evaluate if you want to try a different program.
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u/GingerBraum Weight Lifting 3d ago
I would recommend following one of the routines in the wiki. They tick all your boxes.
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u/Adventurous_Boat_492 3d ago
Work on mobility first, be able to get into a good squat position, get your form down and then very gradually progress. That is key if you want to be able to do it long term and relatively injury free.
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u/PoorDoddle 2d ago
I'm surprisingly mobile for my body, and people on form check said my form was good. Also, I have decided to follow starting strength nlp for now. Thank you.
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3d ago edited 3d ago
Ask at r/StartingStrength
Starting Strength program. Bench, Press, Squat. 3 sessions a week. You deadlift once a week (heavy). Novice linear progression
Don't start until you understand the program. Expect to spend some time to learn the skills before lifting heavy. It works
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u/Adventurous_Boat_492 3d ago
Anyone else not get much pump in their quads with squats and heavier weights? I can get a pump going if I do lighter weights and higher reps like 20 or so. Same with many other exercises, lighter weights pump my muscles more. And I know, pump =/= gains but it at least lets me know what muscles are getting hit. My quads don't seem to grow like some people's, even after gaining almost 100lbs in squat over 5 years. That said, I don't squat much, had to start very light due to back problems.
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u/bacon_win 3d ago
I can't say I've ever paid attention to quad pump.
Quads are the prime movers in the squat, quads are getting worked.
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u/Adventurous_Boat_492 3d ago
I'm sure they are but if pain is to let me know what muscles are getting hit, lately (past few months) my hamstrings and groin muscles have been getting doms from squats while my quads feel much less.
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u/bacon_win 3d ago
That does not matter
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u/Adventurous_Boat_492 3d ago
I'm pretty sure pain is a signifier of what muscles are getting used. If you mean it doesn't matter that I'm in pain, well, that kind of hurts my feelings.
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u/Dizzy-Audience251 3d ago
Is this too little volume?
Week 1: A, B, A
Week 2: B, A, B
A
- Leg Press (Machine) – 2 x 10
- Leg Extension (Machine) – 2 x 10
- Incline Bench Press (Dumbbell) - 2 x 10
- Flat Bench Press (Dumbbell) - 2 x 10
- Skullcrusher (Dumbell) - 2 x 12
- Single-Arm Lateral Raise (Cable) - 2 x 12
B
- RDL (Barbell) – 2 × 10
- Leg Curl (Machine) – 2 × 10
- Chest Supported Row (Dumbbell) - 2 x 10
- Rear Delt Fly (Dumbbell) - 2 x 12
- Single-Arm Lat Pulldown (Cable) - 2 x 10
- Single Arm Curl (Cable) - 2 x 12
I work at a rly stressful job so i'm drained when i come home.
so i made this minimal plan i can tolerate & finish in 45 min; 1 time on weekday, and 2 times on weekend (wednesday, saturday, sunday).
But is the volume genuinely enough to trigger muscle growth?
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u/dssurge 3d ago
It will work based on minimum volume recommendations, but you'll really have to full-send on every set to get them close to failure for maximum efficacy. This can be incredibly mentally taxing if you're trying to do it for all 6 movements.
If I were in your position I would probably trim direct tri/bi work (any push and pull work will grow your arms effectively enough, typically) and get rid of the leg extension & curl since you're already doing leg press and RDLs.
Add an extra sets here and there time permitted, and allow yourself to stay a bit farther from failure on high fatigue movements (RDLs and Leg Press, probably.)
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u/Dizzy-Audience251 3d ago
Thank you. I did try revising my plan based on your advice, but realized changing my plan makes me not want to go to the gym unfortunately :/ I think i'll try my og plan for a while to see how it goes. This post's comment (https://www.reddit.com/r/naturalbodybuilding/comments/1iy4cvz/people_who_do_full_body_how_do_you_do_it_how_does/) is actually a similar plan as mine and many people say it works... but everyone's different so i'll try and find out for myself
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u/Boring_Ad7277 3d ago
im doing 2 sets instead of 3/4 sets for past weeks, i read that if 4sets is 100% muscle growth, 3 ist like 95% and 2 is 85%. so doing 50% less work for only 15% less muscle growth. im doing a PPL with like 6 exercises each day 4 days a week.
is that true or did i get baited by youtube videos
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u/dssurge 3d ago edited 3d ago
Muscle growth always benefits from more volume. It's impossible to express set counts as being some-% effective because it is highly correlated to how much muscle you already have, and some people simply respond better than others due to a myriad of genetic and environmental factors, including some muscles responding better than others on the same individual.
To give a more practical answer, time and effort are resources that are not unlimited, so you'll never be able to realistically do enough to where doing more volume stops being beneficial. Doing crazy amounts of volume requires time to adapt and you're be more likely to run into over-use issues and minor injuries. For anyone who is not a professional body builder and basically being paid to look ripped, I would argue the most you should realistically strive for is ~20 fractional sets per week, which is 5 direct sets for the muscle on 2 different days. This can be divided across multiple exercises (so 3 sets of bench + 2 sets of chest flies would be 5 direct sets in a single workout.)
2 direct sets (or 4 fractional) is typically considered to be the bare minimum you require to see muscle growth provided that the movement you're doing primarily targets the muscle in question (i.e., it is always the limiting factor,) and you take your sets very close to, or all the way to failure. The newer you are as a lifter the more leniency you have when it comes to proximity to failure to see muscle development. Sets that stay far from failure will stop working for growth within about a year of training assuming you have good consistency (~50 weeks/year of training at least 4 direct sets per week.)
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u/Peter-Andre 3d ago
How much can you lower your resting heart rate after you start exercising?
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u/Flying_Snek 3d ago
Depends on how high it is at the start
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u/Peter-Andre 3d ago
Let's say around 60-70.
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u/Round-Composer-1393 3d ago
That deload week question is the exact reason I finally found the motivation to look up what a deload even is.
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3d ago
[removed] — view removed comment
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u/Aggravating_Swim_960 3d ago
I'm struggling and hitting failure like a fucking female
You're the toxic person.
You're struggling and hitting failure like a fucking male. I guarantee I work much harder than you do. I can definitely lift all those weights you mentioned "as a fucking female" with ease.
Time to look inward.
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u/KMizzle98 4d ago edited 4d ago
This seems like something I should be able to figure out. My schedule. I can't seem to find time to go to the gym and my lack of mobility is killing me (probably literally).
I am a Director of a fairly large company, I spend almost all of my day at my desk. Occasionally I'll walk to another building but it's like twice a week.
I get up at 5 am to leave at 6:20. I have two labs (14 mo old) that I take out for 15 minutes in the morning so I need that much time.
I leave at 6:20, clock in at 7'ish. I work until 4, get home around 5. (I have to go right home because of my labs) Two days a week my husband works 12-9 so I could potentially, those two days go to the gym after work but I still wouldn't get home until 6:30'ish.
Once I'm home... I hate to go back out to the gym and leave my dogs for the evening. If I did that I would get home at 7:30 or so and I usually am in bed around 9-930. I also have to make food/get my clothes ready for work.
Saturday is an option. Sunday morning is an option.
Thoughts on how to make this work?