fitness after 30

Hey all, I just published a hobby site for the 5/3/1 workout. You can check it out here: www.531calc.com. It's philosophically based on 5/3/1 and /@timhieuvetrello's excellent posts to this sub. Even if you're not doing 5/3/1 it may have some useful stuff for you, like the 1RM calculator and...

I turn 40 in a couple of months, and I'm struggling with two issues right now that I would like a little clarification on. Quick background, I've been going to the gym consistently for around 6 or 7 years now. I'm 6'1" & 225lbs. I workout 5-6 days a week, and currently doing a 3-day split with...

I used to not see the point doing a short workout. Due to time limitations I am thinking about starting a 6 day a week routine, keeping it between 20-30 minutes a day so I can stay consistent. Mainly focused on compound lifts. I wrote this routine based on what I have in my home gym. Accessories...

Hey everyone - my squat numbers are disproportionately low and wanted some feedback. I included a video of my current squat which is 185@5 33 y/o male @ 164 lbs My current best numbers for big lifts are S - 185@5 D - 315@5 B - 195@5 OHP - 120@5 I have been lifting for 10 years, but serious...

I used to run regularly. I’ve never been fast or elite, but I was healthier physically and mentally. I ran every other day, usually 3-6 miles. On weekends, I’d go out on trails for hours. Now, I don’t. I’ve allowed life and my job to take over. And I’ve become fat and unable to run. I want to...

42M here, and I work out regularly. I upped up the intensity since January 1, and now my routine is weights twice a week (just 40 minutes), HIIT workouts twice a week, and a 1 hour walk daily (sometimes on an aggressive incline on the treadmill, sometimes an extended 1.5 hour walk outdoors). I...

I’ve been lifting for quite some time now. Regardless of how busy I used to get, I still made time for the gym. During COVID, I ended up getting a solid little home gym to keep up with my routine. However, the last couple of months, I have been the busiest I’ve ever been in my life. It’s not...

I've been inspired by an earlier question I asked in another suband plan to use 2 apps to help with my new routine/nutrition after losing my PT (he's shut down his business). For nutrition, I plan to use Macrofactor and for my workouts Fitbod. So far - I've come up with the following cutting...

So earlier this year a switch flipped in me and i have become 100% committed to getting healthy again (Mid life crisis?). My main goals are to be strong and active so I can not only be present with but also be a good example to my kids and (future) grandkids. I have made some healthy changes to...

I’ve been lifting for 5 months now and running and doing Orange Theory classes for cardio. Workout from 4-6 times a week. I get the full body muscle and body fat scans at Orange Theory too. I’ve gained 5 lbs of muscle and lost 4 lbs of fat, but now I’m gaining weight!! 4 lbs in the past 2 weeks...

Does anyone have experience with HPA dysfunction or adrenal fatigue? Basically if i workout with my heart rate up and go past 130 I struggle to sleep that night, i will be up 3 hours later with hot flashes and struggle to get back to sleep. It’s elevated cortisol i suspect but since my bloodwork...

My mom’s lifetime of unhealthy eating and lifestyle behaviors has really started to catch up to her over the past few years where if she doesn’t change anything I’m afraid she only has a few more years left. She was just in the ER for a blood clot in her liver and the doctor said it was related...

38/F/5’1”/173lbs I’ve been diligently doing boot camp workouts 4-6x per week for the last 3 years. I was about 178 when I started, and though I’ve gained quite a bit of muscle, I don’t see it. Up until last week, I was eating 17-1800 calories per day, getting 120g of protein minimum, 100 oz of...

I’m 46 (as of today!) and formerly in pretty good shape, but…. That’s been a while. I was thinking a very back-safe and minimalist approach to reclaiming my former glory, and curious to y’all’s thoughts. I’m fairly tall (6’2) and squats have always been extremely hard for me, so in my younger...

Hi Everyone, I'm 32 years old, 5'6 170 pounds. Before COVID hit I was able to squat 335x3, deadlift 435x3, Bench 245x3. I had a slight back injury like 2 weeks before COVID hit and of course gyms closed and I was confined to doing bodyweight exercises at home. 2021-2022 I worked out on an off...

I grow trees. Third career. I'm overweight. (190, M 66yr) A fair amount of my day is walking, moving potted trees, stoop, bend, lift. (A typical day my step counter says anywhere from 11 to 16 thousand steps. ) I should lose weight, and thanks to the advice I've gotten over on /r/losit I...

I work a full time time but have a 30 minute commute and have to report at 730. I leave my house at 645 to drop daughter off at daycare. Get home at 5:30 or 6, then aaaaalllll the evening stuff happens. She's a bad sleeper so it's usually 9 or 930 before she's asleep even starting the routine at...

Has anyone tried her programs? I’d be interested in her new Build 2.0 in particular. She is one of the few influencers I admire and, after running two of jeff Nippard/S. Buttermore programs I’d like to do something more functional still working to build muscle. I’ve done her HOME during Covid...

So I started working out about 3 months ago. I am currently doing a PPL split (Athlean X free youtube one). I have been keeping track of all my lifts and I have definitely been increasing in strength. In march I got a Dexa scan and it showed that I was at about 29% body fat. With the...

Not sure if this is appropriate here, but figured I would try cross-posting Hey All, I've shared this with a few people I know and they really liked it, so I figured I would post it here since I am in my mid 30s. I have also had incredible success running in a very short time running this...