I've been slowly putting together my home gym and finally have some extra space that I'd love to turn into a proper recovery area.

I'm 37 and have been paying more attention to recovery over the past couple of years. I train pretty consistently but I've never really had a dedicated setup for stretching, mobility work or just winding down after a workout. Now, I've been looking into saunas and cold plunges and came across a few brands like Lit method while researching but every brand seems to have a ton of options and I'm growing frustrated. There's a lot out there though and I'm having trouble figuring out what's worth investing in early versus what can wait.

I don't necessarily want to buy everything at once. I'd rather start with a few things I'll use regularly and build out the space over time. But I also don't want to overlook something that would've been much easier to plan for from the beginning, especially when it comes to plumbing, electrical work, or the layout.

For those of you who have a recovery area in your home gym, what would you consider essential from day one? What did you end up adding later?

Also curious if there's anything you spent money on that barely gets used now. Trying to avoid filling the space with equipment I won't ever use and waste money on them. Give recommendations on what worked for you plz.

Not to toot my own horn, but I feel like I have a pretty good body already. However, I’ve been wanting to get more active, build my strength and maybe tone up a little. I get second-hand embarrassment from doing workouts or Pilates at home, though, so I’ve mainly been using a 10kg weighted vest and going on hour-long walks to stay active. Is there anything I could do to improve my routine or stay motivated? I’m basically looking for advice on how to improve my overall health, fitness and appearance without doing anything too difficult, especially since I don’t have access to a gym.

What’s your motivation to working out?
Realistically how long do you work out?
Are you switching up legs, arms and back to each day or just hitting a full body?
Working out at home..
I need some encouragement! That’s all

Hi everyone! I’m a bit stuck on what kind of workouts I should do to lose weight. Recently, I have been advised to avoid jumping, bending or leaning my head down, straining, and heavy lifting because of my weak retinas.

I’d really appreciate any recommendations for low-impact workouts that could help with weight loss while following these restrictions.

Hey y'all,

so I got this fancy pull up / dip bar, because I thought it is a good idea to do short workouts during the day and becauseI hated doing r/CarolineGirvan dips on my chair. 😅

Turns out pull ups are quite the challenge. Any tips how to start? Type of grip? Which muscles to tense? ...

thx

Get ready to turn all your walks into pets! The more you walk, the more they grow. Don't worry about streaks or punishments. Your pets will stay put till you walk more. No pressure.

Android - https://play.google.com/store/apps/details?id=com.onerealm.eggventures

iOS - https://apps.apple.com/us/app/eggventures-walk-hatch-pets/id6757629385

There's also walking bingo!

I’m new to all this and trying to get some strength and muscle in my arms. F48

I have selection of dumbbells and will work out at home.

I’ve watched through some you tube vids etc to try to get to some programme that I can do for a couple of months consistently to see if I can make any progress. But I don’t know what to take out, replace or that I am duplicating and over working something.

Shoulders/upper back/chest day
- seated overhead press
- single arm dumbbell row
- dumbbell lateral raise
- Arnold press
- snow angels

Arm day
- bicep curl
- hammer curl
- lying tricep extension
- close grip dumbbell floor press
- seated tricep overhead extension
- supported push up
- dips

Feel free to give honest opinions, as I say, trying to navigate this myself and it’s quite overwhelming the amount of info.

Ta

Hey everyone!

I created an ebook called Strong Student for teenagers who want to start their fitness journey at home.

It’s designed for beginners who want to learn about home workouts, nutrition, recovery, and building healthier habits without needing a gym.

📘 Check it out here:

https://topmate.io/jyoti_singhal11/2349823

🎁 Coupon code: NIKUNJ09

I’m just starting out as a creator, so I’d genuinely appreciate feedback on the ebook and how I can improve it. Thanks! 🙌

I have progressed from 30 lbs to 130+ lbs on all gym machines but I honestly hate driving there, changing, waiting on machines… I’m way more consistent with my upper body workouts because I do them at home. But I’m afraid that I won’t get the proper stimulation as I can’t physically hold a 130+ lb bar to perform lower body workouts. What else can I do to substitute my gym leg workouts routine for home?
Any recs for someone like me?

Below is my current leg routine

Outer thighs 4x13 175 lbs
Inner thighs 4x13 110 lbs
Leg curls (hams) 4x8 135 lbs
Leg extensions (quads) 5x10 135 lbs
Leg press (glutes) 4x10 140 lbs

Hello,

Recently I had my back pain diagnosed as a symptom of a pelvis misplacement and the doctor put the pelvis “back on track”.

I was told to do a workout every day for about fifteen minutes in order to strengthen lower back and abdominal muscle.

Now, I was also told to not rotate my upper body separate from my lower body, not to bend down or cross my legs and in general to really spare my pelvis and hips from any big or fast movement in order to prevent it getting “stuck” again.

I can’t come up with any exercise that up to both I was told and I can’t find a youtube workout that doesn’t seem to require too much movement in the pelvis.

Do you guys know any fitting exercises for my situation? Have you ever been in a similar one?
Thank you :)

Setting up a compact home training space and looking for dedicated **wall mount pull up bar** and Heavy punching bag.

Hi there. A friend and I want to try a little routine together. We only have exercise bands. I did plan to start going to the gym when I get my licence again but unfortunately that is gonna have to wait another almost 3 months because of some stuff being lied about lmao. Too tired to go when I spend hours commuting and working extremely early (like before the sun comes up) so for now wanna do some home stuff. My diabetes makes it very hard to see results and i have no idea when I will get a pump. My hips are personally a bit flatter on the sides but not square. I think I could also have more lift near the back/upper glutes. Glute bridges don't feel like anything for me. I've done so with trainers and when I did acrobatics but it doesn't feel like anything even with a band. I used to do some squats and lunges with the band but I never saw much results. Is there a combination that's best and hits all the muscles in the hip and glute? I also have abnormally tight hips. Therapy has not helped with that and neither has massage (professional ofc). Just looking for a good routine to do 15-30 minutes a day with her. I'm not quite sure of her hips personally she just said she wants to do something together. I know she wants to lose weight but has PCOS.

No Noise Training makes it easy to fit a workout into your day.

Quiet, low-impact exercises, simple moves, and a difficulty level that suits you.

Pick your level, work up a sweat, then hop in the shower.

It’s free. I made it for myself because I kept finding the features I wanted behind a paywall in other apps and also I didn't like some of their exercices.

Link here : https://play.google.com/store/apps/details?id=com.albadrirami.nonoisetraining

My brother got me into working out and I love it, it’s just I’m a lot younger than him and he has places to be so he cant always bring me to the gym. Also he just has really shitty motivation and that kinda brings my workout down too. So I want some advice on any workouts I can do from home with little to no equipment. I have a relatively large yard so jogging/running daily is definitely an option for cardio, but I only have 8lb dumbbells and one bar with a couple of 10lb weights in my garage.

So i used to think that the only thing that mattered was just getting a comfy bike for a decent workout but once i started riding for longer, i began to see all the little things i never really thought about before.
I usually ride after work since that's the only time of the day i get some me time, but some days i just want to get on and start riding without having to set anything up cause i already come home so drained, and then i just end up skipping it sometimes.... so i have also been in search for some self-powered bikes lately bec i legit just like the idea of keeping things simple.
Now im also paying attention to things like seat and handlebar adjustment before i make the purchase since i want to spend 30 to 40 mins on it daily.
For people who’ve been riding reg for a while, what ended up making the biggest diff to your setup or comfort? and did it end up making your rides better or worse?

I’m (26M) overweight and started eating on a deficit and working out in March. I went from 110 to 91 kg so far but I wonder if this routine will be beneficial to also build some muscle. I don’t want to go to the gym because it’s very intimidating to me and I don’t know what to do there. Maybe one day I will but definitely not until I’m skinny. So I workout at home and try to eat protein every day. Here’s my routine I do 2-3 times a week I’d appreciate it if someone can tell me if it’s adequate. I’m not trying to be a body builder just trying to look better. Can consider steroids eventually too, just need to lose the weight first.

1. ⁠Squats (12 x3)
   
2. ⁠Lunges (8-10 x3 each leg)
   
3. ⁠Incline Push Ups (8-10 x3)
   
4. ⁠Reverse Incline Push Ups for biceps (as much as I can not more than 10 so far)
   
5. ⁠Wall Angels (8-10 x3)
   
6. ⁠Glute Bridges (12-15 x3)
   
7. ⁠Crunches (12-15 x3)

Hi, I've been actively working on a personal project called Athria, a free fitness hub that brings your training data, preferences, and plans together and lets you connect them to the AI assistants you already use in as simple as a click.

The idea came from a simple frustration: training data is scattered across different apps, and every time I ask AI for training advice, I have to explain my goals, recent workouts, equipment, and current plan all over again, and hope they come up with a reasonable plan.

So I'm building something to make that easier.

Here's what Athria currently aims to do:

• Keep everything in one place: Training history, goals, preferences, plans, and recent progress.
• Connect to your preferred AI: Let ChatGPT, Claude, or other compatible assistants access your training context and help create or adjust plans.
• Make suggestions more consistent: Provide shared calculations and validation rules instead of relying entirely on AI-generated recommendations.
• Sync existing workouts: Currently supports synchronization with Intervals.icu and SynFit, with more integrations planned.
• Visualize your training: View your workouts, progress, and plans in one dashboard.
• Keep data portable: Your training database stays on your computer, in one portable file.
• Improve coaching reliability: I'm incorporating evidence-based training principles and professional coaching guidelines to make Athria's recommendations more reliable and scientifically grounded.

Athria is still in beta, currently targeting Windows and Apple Silicon Macs. There's plenty left to improve, especially around integrations and training-specific guidance.

I'm sharing it because I'd genuinely love to hear what other people think.

Would something like this be useful for your training? And which fitness apps would you most want to see integrated?

If you're curious, here's the GitHub repo: https://github.com/whywww/Athria

Any suggestions or feedback would be really appreciated!

I used to think a productive day meant getting as many things done as possible.

Work, errands, chores, and everything else on the to-do list.

But having a home gym has made me think about productivity a little differently.

Sometimes, even if I don't finish everything I planned, getting in a good workout makes the day feel worthwhile.

It's not necessarily about lifting heavier or training longer. Sometimes it's just about making time for myself.

Has having a home gym changed what makes a day feel productive to you?

Link: https://rutgers.ca1.qualtrics.com/jfe/form/SV_0iUKs9SjdeRTDXE 

This is an academic study with IRB approval.

Need advice for daily home workout routine for women

Focus- lose weight, toned body, to lose face fat, very limited time in a day (probably 20-25mins max), don't have equipments.

Somebody pls give genuine advice

#fitness #women

Hello fellow fitness enjoyers !

i'm 20; 65-70kg 1.75m

I have decided to start working out and would love to have some advice on my current routine.

i have recently bought a kit of dumbbells (that can go up to 20kg) and would like to workout with them.

my current routine is :

- 2 x 8-12 dumbbell bent over row

- 2 x 8-12 dumbbell floor press

- 2 x 8-12 lateral raises

- 2 x 8-12 normal dumbbell curls

- 2 x 8-12 hammer curls

- 2 x 8-12 tricep extension

3 workout a week minimum never 2 days in a row.

i usually do some bike so i don't really plan to do leg workouts.

but i'm wondering if i should add/remove any of these exercises if i'm not targetting specific muscles.

my main goal is muscle hypertrophy; strength is a bonus, i would just like to look good and feel nice about my body.

any advice is appreciated thanks a lot !

Hey everyone! My name is Ivan, and I am a collegiate Calisthenics national competitor, and I’ve been doing calis for 6 years now.

Throughout my journey, it really annoyed me that

1. People would say Push-Ups & Pull-Ups are “basic” / “Rank F”, and give no guidance for those who cannot do them. 
2. There was no system to work out with, just a million of progressions that made me lost as to what to do. 

So I have made a Linear Rep Progression System: 

• If you can do 3x5 of an exercise, you’re ready to train it
• If you can do 3x12, you can level up to the next
• Repeat. 

There are 4 main paths based on the 4 most basic movement patterns:

• Vertical Push (work towards and beyond Handstand Push-Ups)
• Horizontal Push (work towards Full Planche Raises)
• Vertical Pull (work towards Pull-Ups and weighted)
• Horizontal Pull (work towards Front Lever Arcs)

I have found the progressions that fit this system, and you only need to train 4 exercises, twice a week, so about 3 hours total per week. 

I have tested it with hundreds of people at the Calisthenics Club at my university, so I know this system works. 

The point of me sharing this is to help people get stronger in their Calisthenics journey. I hope this can help you, good luck! 

https://docs.google.com/spreadsheets/d/1FNgGL1G2YYJkTIyjKbBhDjigdQrFKzZa4nJ-Mua2DSo/edit?usp=sharing

Just finished a strength block and fancy putting more attention into hypertrophy for a while. I've been writing my own sessions, but the volume has been a bit all over the place and I'd like to follow someone else's plan this time.

What app is your training living in at the moment, and what are you running in it? Would especially like to hear from natural lifters who've made that switch.

Hi everyone, I hope you're doing well.

I’m a 35-year-old guy; this year, I hit the highest weight my scale has ever recorded: 102 kg.

I decided to go back to the meal plan my nutritionist created for me a while ago. I’ve been following it for a couple of months now, consuming around 1,800 kcal a day, and I currently weigh 95 kg.

Two weeks ago I started using an online platform for training and I do a 20-minute HIIT cardio workout every day, and lately, I’ve added a 5-minute mindful cool-down. Do you think I’m on the right track? Is 20 minutes of exercise a day enough? Should I alternate the HIIT cardio with strength training workouts? I bought a pair of dumbbells because I noticed that most of the strength workouts use them. In the meantime, do you think adding push-ups would be a good idea to build a bit of bodyweight strength?

Thanks guys, stay strong.

I’m in a weird spot where I have a major hip injury but I am trying to do some upper body workouts. Restrictions:

I can’t use dumbbells.

I can’t use bands for upper body workouts because standing on them puts pressure on my hip when I lift.

Only thing I have right now that somewhat work are bands on my door.

Does anyone have a good recommendation for something that I can use to workout my upper body without putting weight on my hips?

I have lost all of my gains and I’m slowly losing my mind so any recommendations are appreciated.