fitness after 30

Hi, was wondering if someone could recommend me some programs to look into with the following crieteria. M35 been working out on and off for 10 years but pretty much a beginner in terms of strength as I haven't listed properly in nearly a year. 60 minutes - 4 times a week ideally focussed...

As part of a shift to more to hypertrophy training, I decided to get Average to Savage 2.0 from Greg Nuckols (strongerbyscience.com). I really value an evidence-based approach to training that reflects current research literature, and so I figured it was worth $5. So far I am really digging...

Hello all! 33/F I’ve been going to the gym 1-3x per week since February! My gym has an area with exercise machines, and another with free weights and benches. I’ve been using the machines exclusively, because I lack the confidence to use the free weights and not make an ass of myself. I’m very...

So I’m 8 weeks into the life style change of diet and exercise. And for the past 4 weeks I am tired most of the time and just blah. Quick stats: 38 Male 6’3” 336 lbs - started at 350 lbs Calorie deficit is around 500 kCals Exercise: 1 - 1.5 hours of strength training 5 to 6 days a week...

Basically I can be either fat and strong or lean an weak? How do I get out of this vicious circle.

Hey, starting going to the gym, as the title suggests, I'm starting from zero. I'm 32m, 5'10, and weigh 15'10 (according to my bmi, I am obese). I have the strength of a grandma and the cardio of a walrus. I haven't exercised in 8 years. Got any tips for basic around fitness for me? Spent 15...

Hello, I started lifting w regularity about 3 years ago. At the time I was a true beginner and couldn’t even squat 65 without pain or bad form. Now my form has been perfected but my PR is 160 for 5. I try to tell myself progress is progress but I can’t help feeling like I should be able to do...

Hello! I have read contradicting points about this. Some say 1.5 g of protein per kg (2,2 lbs) and others say 2,2g of protein per kg (2,2 lbs). I have also read on Fitness Wiki that minimum always should be 160g regardless of weight. What do you guys think, how much is really needed? Food...

Hi guys, I'm almost a year into my fitness journey. I started out in 2023 and have finally hit my goal weight (F/33/5'7"/136lbs). Now I'm focusing on building muscles. I currently spent $225 on gym membership. They offer unlimited classes and I take 4-5 a week. I've been purchasing things like...

I have been steadily losing weight (0.5-1 pounds per week) likely due to calories deficit for the past two months, but somehow I lost all the muscle mass I gained last month (~3 lbs) while my body fat bounced back from 20% to 24% :( I think it’s still coming down to diet because I did have a...

Hello everyone. So I have never been a very active person when it comes to exercise and working out. I have tried to start eating healthy and exercise many times but like countless people I could never really get any of the changes to stick. I can gladly say however that a recent trip to the...

Hi all, Context: I’m 40M, 180cm (6’00) and have over the last 10 years dieted down from 145kg(320lbs) to a low of 90kg (198lbs) with body fat around 20%. I did this with a combination of dieting, lifting and excessive cardio. I have in the last 3 months been diagnosed with hypothyroidism and...

Why am I posting?: I've always planned on posting something, but didn't get the true motivation until yesterday. I've lifted for 3 years with two 2 months breaks (so 32 of the last 36 months). One of the guys I talk to at the gym came up to me today and said after chatting a bit, "I see you...

38m here. Been going to the gym for a while, but never had much structure (some weights, some cardio) until I started doing PHUL about 2 years ago. Have really enjoyed seeing progress and it's helped me with lower back pain. For a while I was great at keeping up the 4-day workout routine, but...

Hi. Since I was 18ish, I (37 f) have always measured around 5'9.5" or 69.5 inches at the doctor. Yesterday i went for a physical and was just shy of 5'10", or 70 inches, close enough that the nurse tagged me at 70 inches. Could this be because in the past few years I've been exercising and...

TLDR: Tell me your loose skin fixes I may be taking a little bit of a liberty here, so please give me a little rope. I think it would be safe to assume that many of us in here were a different body type at some point in our lives. With age and weight loss comes our old friend, loose skin...

Hey there, everybody! This is honestly the first time I've been relieved to be in the 30+ grouping. (Holy wall of text below, bear with me.) 32M / 6'0" / 160lbs History: Always been a skinnier guy, weighing between 155 - 185 lbs., depending on diet. Been slowly improving my health since...

Hi there everyone! I've always been fairly healthy, good diet etc. but have recently decided I want to just generally turn my light up a few thousand watts. Like lots of people right now I had a tough couple years. I picked up smoking, quit. Finally got my alcoholism under control. Now I...

Received an interesting call this morning. LA fitness trying to authorize a payment on my (expired) debit card. I called them to find out the deal and it turns out they received my (long ago cancelled) Bally membership details during their corporate Bally buy out. They then offered to honor...

I'm 52, skinny, never done much exercise in the past, and started lifting in the last year. 5 months on Starting Strength (modified as per The Barbell Prescription). Have since moved on to a programme I've evolved for myself over the last few months, but haven't yet put fully into practice...