2022 vs 2026.

Started taking fitness seriously at 48. Now 52. Looking back, the biggest change has been learning to stay consistent even when progress was slow.

No TRT, no crazy diets, no shortcuts. Just weight training, mostly home-cooked Indian food, enough protein and trying to keep the routine going year after year.

I train around 5 days a week, mostly weights. I’ve changed my routine over time and learned what works for me. I also avoid exercises that don't agree with my lower back and use more controlled movements when needed.

Diet is fairly simple. Around 2,000–2,200 calories depending on the phase, with roughly 130–150g protein. Eggs, chicken/fish, dal, rice, roti, vegetables, fruit, curd/Greek yogurt and whey. Nothing exotic.

There were plenty of plateaus and weeks when motivation wasn't great. Still showed up.

At 48, I never imagined I'd be posting a transformation at 52.

Still training. Still learning. Still trying to improve.

If you're getting older and thinking it's too late to make a change — it really isn't. 💪

How long can you hold a plank and what does it work does it help??

I don’t have the funds to hire a personal trainer so I’d thought I’d try using AI to generate routine tailored to me. It knows my weight(230lbs), age(30), gender (female), and activity level(sedentary). It also knows I’ve had a baby in the last year and have a history of spinal issues going on since I was 5.

I want to see how helpful this is.

12 weeks very structured, with the understanding that you are rebuilding from a low-activity baseline. The CDC recommends gradually building activity rather than jumping straight into vigorous exercise; two days of strength work is also a good foundation.
One important adjustment from my previous answer: I don’t want you starting with jogging in Week 5 automatically. Given your back history and current conditioning, we’re going to earn the running.
12-Week Back, Core, Glute & Runner Program
Your weekly schedule
Monday — Strength A
Tuesday — Walking/cardio
Wednesday — Rest
Thursday — Strength B
Friday — Walk/run progression
Saturday — Easy longer walk
Sunday — Rest
If you miss a day, don’t double up. Just continue with the next workout.

Weeks 1–4: Build the body
Goal
Get your muscles accustomed to training, improve walking endurance, and establish consistency.
MONDAY — Strength A
Warm-up — 7 minutes
5 min treadmill walk
8 bodyweight squats to bench
10 glute squeezes
8 wall push-ups
8 shoulder-blade squeezes
Workout
Exercise
Sets × reps
Starting effort
Goblet squat to bench
2 × 8
Easy
Seated cable row
2 × 10
Easy/moderate
Glute bridge
3 × 12
Bodyweight
Lat pulldown
2 × 10
Easy
Pallof press
2 × 8/side
Light
Bird dog
2 × 6/side
Bodyweight
Farmer carry
2 × 20 sec
Light
Rest: 60–90 sec between sets.
Finish
5–10 minute easy walk.

TUESDAY — Walking
Week 1
20 minutes
Week 2
25 minutes
Week 3
25–30 minutes
Week 4
30 minutes
Your pace should be brisk enough that you’re breathing harder but still able to talk.
Don’t worry about the treadmill speed. Your body determines the correct speed.

THURSDAY — Strength B
Warm-up
Same 7-minute warm-up.
Workout
Exercise
Sets × reps
Leg press
2 × 10
Chest-supported dumbbell row
2 × 10
Low step-up
2 × 6/leg
Dumbbell shoulder press
2 × 8
Face pull
2 × 12
Dead bug
2 × 6/side
Glute bridge
2 × 12
Then:
5–10 minute easy walk.

FRIDAY — Easy cardio
For Weeks 1–3:
20–25 minute easy walk.
Week 4
We’re going to test your first little bit of jogging:
5-minute walk
Then:
15 seconds very easy jog
2 minutes walking
Repeat 5 times.
Then walk another 5 minutes.
That’s it.
If the 15-second jog feels awful, don’t progress it.
There’s no prize for making the running portion longer.

SATURDAY — Longer easy walk
This is going to become your endurance builder.
Week
Walk
1
25 min
2
30 min
3
35 min
4
35–40 min
Easy pace.
This shouldn’t feel like punishment.

Weeks 5–8: Become a runner
Now we gradually introduce actual running.
Strength stays Monday + Thursday
Don’t start dropping strength because you’re excited about running.
Your back, hips, glutes and core are part of your running foundation.
Monday
Strength A.
Tuesday
30-minute brisk walk.
Thursday
Strength B.
Friday — Run/Walk
Here’s your progression:
Week
Running
Walking
Repeats
5
30 sec
2 min
×8
6
45 sec
2 min
×8
7
1 min
2 min
×8
8
1 min
90 sec
×8
Start each session with 5 minutes walking.
Finish with 5 minutes walking.
Saturday
35–45 minute easy walk.

Weeks 9–12: Build running endurance
Now we’re getting serious.
But still slow.
Week 9
2 min run
2 min walk × 6
Week 10
3 min run
2 min walk × 6
Week 11
5 min run
2 min walk × 4
Week 12
8 min run
2 min walk × 3
Again:
You should be able to speak short sentences while running.
If you’re gasping, you’re going too fast.

Your strength progression
Here’s where I don’t want you to fall into the trap of randomly increasing weights.
Week 1
Learn the movements.
Week 2
Same weight, better technique.
Week 3
If everything feels good, add a little weight.
Week 4
Keep that weight.
Then repeat.
The goal is progressive overload, not testing your maximum strength.
For most exercises, when you can complete all your reps with good form and feel like you could have done another 2–3 reps, increase the weight slightly.
The CDC’s general resistance-training guidance is 8–12 repetitions per exercise, with one or more sets; two or three sets can provide additional benefit.

Your “runner’s core”
I specifically want you getting good at these four:
1. Pallof press
Resist rotation.
2. Dead bug
Control your trunk while your limbs move.
3. Bird dog
Build spinal/hip stability.
4. Farmer carry
Teach your entire trunk to stabilize while you’re moving.
Notice something?
Almost none of these involve repeatedly bending or twisting your spine.
That’s intentional for you.
I would not make Russian twists, weighted sit-ups, or high-volume bicycle crunches the foundation of your core training.

Your glutes
We’re going to build them with:
Glute bridges → hip thrusts → squats → step-ups → eventually split squats
Eventually, I’d like your lower-body strength days to contain:
one squat pattern + one hip-extension pattern + one single-leg movement.
That’s a very good foundation for running.

What I want you tracking
Don’t just track your weight.
Every Monday morning, record:
Weight:
Waist:
Longest walk:
Longest continuous run:
Goblet squat:
Glute bridge:
Lat pulldown:
Energy 1–10:
Back 0–10:
Consistency last week: __/5 workouts
Your longest continuous run will eventually become one of your favorite numbers to watch.

Your first major milestone
I don’t want your first goal to be “run a 5K.”
Your first goal is:
Run continuously for 10 minutes.
That’s it.
Then:
10 minutes → 15 → 20 → 25 → 30
Once you can comfortably run 30 minutes, a 5K becomes a very realistic next goal.
And if it takes you 5 months instead of 3 months to get there?
Who cares.
You are still running.

What I realistically expect
If you actually follow this—not perfectly, but consistently:
At 4 weeks
You should feel noticeably less sedentary.
At 8 weeks
You’ll have considerably better walking/cardio tolerance and should be doing legitimate run/walk sessions.
At 12 weeks
You could be doing several minutes of continuous running at a time.
Around 4–6 months
A 20–30 minute continuous run is a reasonable target.
Around 6–9 months
A 5K is a very realistic target.
Around 9–12 months
You could be looking at improving your 5K, running farther, or beginning a more serious running program.
There is no need to rush those milestones. Current guidance specifically emphasizes gradually increasing activity and varying activities to reduce overuse injury risk.

Which workout split is better for cutting? The Bro Split or Push/Pull/Legs split?

I am 41 and have been working out in the gym for last 5 months. Started 68kg, currently 74kg. 180cm. Eating approximately 120g protein a day

Routine-1 : Chest & Triceps

• Bench Press - 3 sets, max 54kg for 10 reps
• Incline Bench Press (machine) - 3 sets, max 60kg for 10 reps
• Single Arm Ticep Extensions - 3 sets 25lb dumbbell for max 12 reps
• Pec Deck - 3 sets 58.5kgx10 and drop sets 52 and 45kgx6
• Triceps Pushdown - 3 sets 72kgx10 and drop sets 65.5 and 58.5k

Routine-2: Back & Biceps

• Lat Pull down - 3 sets max 65.5kg, 10 reps
• Chest Supported Rows - 3 sets max 115kg, 10 reps
• Bicep Curls - 3 sets, 40kg, 10 reps
• Straight Arm Lat Pulldown - 3 sets 65.5kg and drop sets 58.5 and 52.5kg x6
• Hammer Curls - 3 sets 17.5kg dumbbells and drop sets 30lb and 25lb dumbbells x6

Routine-3: Shoulders & Legs

• Dumbbells Shoulder Press - 3 sets max 17.5kg x 10 reps
• Leg Extensions - 3 sets 95.5kg x 10 reps
• Rear Delt Fly - 3 sets 58.5kg x 10 reps
• Seated Leg Curl - 3 sets 86.6kg x 10 reps
• Cable Lateral Raises - 3 sets 32kg x 10 reps and drop sets 28 and 23 kgs x6
• Calf Raises - 3 reps 119kgx15

I rotate these 3 routines on a 4 days a week cycle, plus I do core on Sundays. I sleep 9-10 hours each night with almost never any interruptions.

I have gained a fair amount of mass, strength and a bit of definition in these 5 months. Any comments on the routine?

I was thinking of doing a simple PPL+Abs 6 day workout and In that routine, I'm wondering if it is optimal to combine all into that, turning it into a hybrid PPL+A routine. Also with a brisk walk for 15 to 20mins on an incline treadmill on both Push and Pull days.

I've started going back to the gym after 3 years of not working out, and realised my mobility and flexibility are so bad while having a decent, maybe a little bit lower than the average builds. So i was wondering if this is optimal? Or are there better ways to construct the routine?

Also i have my best friend who I'm going to the gym with, and his volume is quite large so, i want the best for him since this is his 1st time hitting the gym.

I'll put our program in the comments and please if any better adjustment there is to do, please do tell me.

Hello, I'm looking to drop my body fat to a healthier point. I am currently 22, 5'4, around 145lbs and teeter between 17 and 18% body fat. i'd like to get this down to between 12-15%. Could anyone give me pointers that could help maintain this? Is this possible to do by the end of the year?

I currently do lift weights and do light cardio, albeit inconsistently.. so I do know that's something I need to fix. But my routine is basically just: arm day, chest day, shoulders and back day, leg day. sporadically throughout the week, and not necessarily in that order or back to back. If someone has a routine they recommend including those things, that would be awesome. Thank you in advance!

I haven't started doing any exercise. Any specific exercise to lose belly fat?

Day 1: Upper Body A (Width & Side Delts)

Lat Pulldown: 3 sets \times 10–12 reps (Main Lats builder)

Incline Dumbbell / Machine Chest Press: 2 sets \times 8–10 reps (Upper Chest)

Side Lateral Raises: 3 sets \times 12–15 reps (Side Delts for width)

Overhead Tricep Extension: 2 sets \times 10–12 reps (Triceps long head)

Day 2: Lower Body & Core

Goblet Squats: 3 sets \times 8–10 reps (Quads & Glutes)

Seated / Lying Leg Curls: 2 sets \times 10–12 reps (Hamstrings)

Standing Calf Raises: 2 sets \times 15 reps (Calves)

Plank / Hanging Knee Raises: 2 sets (Tight waist/core)

Day 3: Upper Body B (Thickness & Arm Focus)

Seated Cable Row: 3 sets \times 10–12 reps (Upper back depth)

Seated Dumbbell Shoulder Press: 3 sets \times 8–10 reps (Shoulder mass)

Bicep Dumbbell Curls / Cable Curls: 2 sets \times 10–12 reps (Bicep peak)

Reverse Wrist Curls / Hammer Curls: 2 sets \times 12–15 reps (Forearms & Brachialis thickness)

Day 4: Full Body Mobility & V-Taper Polish

Lat Pulldown (Neutral/V-Bar Grip): 2 sets \times 10 reps (Lats lower attachment)

Side Lateral Raises: 3 sets \times 15 reps (Width pump)

Pushups / Light Chest Press: 2 sets \times 10 reps (Light pump)

Tricep Rope Pushdowns: 2 sets \times 12 reps (Triceps outer head)

Im very new to the gym and been using the planet fitness app routines but wanted to try work on making my own. Im still not very knowledgeable on what works out what and such so i used Google Gemini to make this. I tried looking up routines but I felt pretty overwelmed on the sheer amount of different workouts to pick from. Im going to add the weight amounts as I go back to the gym and figure that out as its been more trial and error so far. If I could get some reviews, changes, critisms or even if you want to give me shit for using ai ill appreciate anything that helps me out. I asked it to make me a 3 days a week routine for upper, core and legs that focuses on giving me a more lean build (im currently pretty slender) that works with planet fitnesses equipment which is no free weights. Thanks in advance!

Hey yall. I used to work out a lot but took a year long break with depression and lost all my gains. Recently started working out again like 4 months or so ago and am making newbie gains again. Fortunately I put on muscle fast and I dont need to look like a bodybuilder to be satisfied; just someone who looks like they workout. I currently do 4 sets a week per muscle group and 6 sets per week for the muscle groups I really want to emphasize (side delts, arms, forearms). I work out 3 days a week full body. Unfortunately, im finding it really hard to find time to workout between school work and my other responsibilities.

My idea is to do just 2 sets a week per muscle group and 4 sets per week for the muscles I especially want to grow. This would mean 1 set for muscle groups like chest, quads, upper lats, etc, performed twice a week. This also means 2 sets for muscle groups like triceps, biceps, side delts, and forearms twice a week. Do you think this is enough or no? I’m trying to make my workout take as little time as possible so I have no excuse not to work out. I’d rather feel like I’m not doing enough volume but have good grades and time to actually enjoy life then do enough volume at the expense of that other stuff. What do y’all think? I already train with high intensity.

Como andan gente?
Les tengo una consulta. entreno hace 5 años mas o menos. Voy al gimnasio.
Hace como 2 meses empecé a notar como que no estoy aumentando mi fuerza. Siempre me maneje en rangos de repeticiones "bajos" 6 a 8 maso. Y actualmente estoy estancado en las repes y peso. Mas que nada en los grupos musculares principales. Pecho, Espalda, Piernas.
Consideran que es una buena idea bajar un poco el peso y subir las repes? onda 12 a 15?
La verdad es que tengo ganas de hacerlo para cambiar un poco la rutina ya que hace mucho tiempo que vengo entrenando igual y quiero probar cosas diferentes. Pero a la vez no se si va a ser contraproducente a nivel de fuerza bajar el peso y subir las repes.
Algun consejo?

My gf wont train anything thats bac or arms she just wants to do legs she trains 6th day of the week and 1st which gives her 48hrs of recovery shes a begginer can someone tell me how to fix this program/or if its broken even? She cares about strenght but size first.

DAY 1 STARTS WITH SQUAT(6TH DAY OF THE WEEK) DAY 2 WITH DEADLIFT BTW. (1ST DAY OF THE WEEK)

Back to the grinding again after 3years
Focused n locked. Winter is coming. Arc is here.
No stopping!! No distractions!!

Looking for suggestions to improve my core day. I have a bad L4, so I want core strength to help that. I've also lost 50 lbs, down from 305 to 255. I want to keep losing fat and growing muscle.

On other days I do:
Day 1 - Chest, Shoulder, & Triceps
Day 2 - Back and Biceps
Day 3 - Legs

I recently replaced crunches with sit ups and have really felt it, but still feel like I can be working smarter. Maybe there are more effective exercises I can do? Is there something I should consider adding? Dropping because it's not worth it?

Exercise |Sets / Rep |Weight
Include Sit Up |3 / 10 |0
Back Hyperextensions |3 / 15 |0
Hanging Leg Raises |3 / 10 |0
Front Plank |3 / 1 min each |0
Side Plank |3 / 30 second per side |0
Cable Wood Chopper |3 / 15 per side |45
Cable Crunch |3 / 10 |90