fitness after 30

I always have trouble sleeping a full 8 hrs and I feel like it’s affecting my training. I sleep anywhere between 4-6 hours a night but I do take a 1-2hr nap mid day. I can legit roll around for 1-2hrs before falling asleep at night. What’s everyone doing to manage their sleep schedule to make...

Today towards the end of my yoga/calisthenics routine I just tried an L-sit on a hunch. Before, I'd been able to lift my legs fully horizontal from a standing position with my lower arms resting on arm rests, but I'd never been able to lift butt and legs at the same time from the floor. I DID...

I can run 3-5 miles without stopping but my heart rate is in the 180s, pretty much the whole time. Like it will climb for the first minute or so to the 180s and stay there. I usually feel pretty ok during it, not usually like I’m dying or anything. I’m already going slowly, 9-11 minute miles...

So I'm getting some pain in my right hip when I squat. https://en.m.wikipedia.org/wiki/File:Anterior_Hip_Muscles_2.PNG Looking at this diagram its it feels like where all the bottom muscles meet at the top. Here's a lackluster photo of me point to the spot https://ibb.co/cLrqYkL...

I’m on the road roughly 250-300 days a year and therefore constantly living out of hotels. Was curious what are some easy go-tos for others who travel frequently and don’t have access to full kitchens? I usually stick to zero fat Greek yogurt (e.g. Oikos) and Premier Protein (+ extra ISO100...

Anyone else experience this? My recovery time isn't necessarily impacted. but with squat especially and deadlift to an extent I am just tired for most the day after a heavy session. After heavy squats I feel like a zombie moving around the gym after lol. I keep it to an rpe 7-8 except for the...

I need advice in my mission weightloss which seem to give up alot of times... I am 101 kgs and my height is 5'10. I workout 4 to 5 days a week for the past 1.5 months ... my gym trainer has suggested that I use BPI Sports CLA + L Carnitine as a weightloss supplement alongwith the workout...

I'm a 34 y/o male who is completely untrained. My baseline is a lifelong weak couch potato, my strength isn't good nor is my cardio. I'm 5' 11"/~180 cm and weigh 200 lbs/~91 kg/~14 stone with a 36"/~91.5 cm waist. I would guess my body fat is 35-40%. I don't have a personal trainer and I...

Background: 37yrs old, bad ankle due to endless marine corps boots/hikes... sprained a handful of times... Self-diagnosed to a peroneal tendon sublixation and plantar fascitis/achilles tendonitis on my left ankle/foot.. Looking to get surgery done in the next year or two.. Anyhow, to work around...

31F quite experienced in lifting heavy. I usually workout 4/5 times a week (4 it’s my sweet spot) of weight training and my focus is strength and hypertrophy as I struggle to build old muscle. I’m also currently in a slight calories surplus. My problem is that I have an hip imbalances that...

I've had various knee injuries and have tried strengthening my weak left glute, playing with stance, high bar, low bar and watched nearly every video on form. I tend to turn my left toe out more and have my left foot slightly forward when not concentrating but I'm so frustrated. I'm wondering if...

What’re some websites/personalities that talk about health and fitness for average folks with limited time/income to dedicate? I find that so much fitness discourse ok the internet revolves around some pretty toxic attitudes and pursuit of body images that are unrealistic for most people (the...

So I finally found my happy place… I’m currently doing a PPL split but I hate working out in the mornings (zombie!) and in the evenings I want to relax… So now I will do my routine on my home gym during work hours while working from home… I’m sure my employer wouldn’t be too happy but to heck...

Probably an over asked question, but what tips do you have to making exercise a consistent priority when working a 9-5 schedule. There is so little time to get everything in plus have any resemblance of a relaxed evening

I’m a 30yr old Male. I just got my dexa scan, and I’m at 32% bf: 198.8lbs total = 63.5lbs fat + 128.5 lean + 6.8lbs bone. My 2024 goal is to hit 22% bf. Doing the math, I think that means my total target weight should be around 185-190lbs. To hit 22%bf, I’d need to lose / gain, - 20.6 lbs fat...

Feel free to skip the background if it is too much Background 40 y/o male 6'2", 225 lbs (highest weight I've ever been) and 25% body fat (according to the InBody machine) I've been athletic in the past mostly endurance/cardio stuff I've weight lifted in the past, but have only taken it...

6'4" floating around 250lbs through a dirty bulk. I've had an on again off again relationship with fitness and finally committed to going to the gym for the last year and a half or so. Although I am not super shredded, I am thrilled with my strength gains and progress so far.

To give some background: I've been lifting for about 12 years, I'm 42(M) and my compound lifts are well above average. I do a lot of barbell and dumbbell work and like to run as well. My split goes: Day 1 - Chest/triceps Rest day Day 2- Back/biceps Rest day Day 3 - Legs/shoulders Day 4 - 5k or...

Original post here: https://reddit.com/r/fitness30plus/s/sCpJEmOHHl Lifting has continued 3-4 times a week. Weights have gone up. Bench 170lbs (3x8rep) Lat pulldown 220(38reps) Seated row 220 (38reps) Bicep curls 170(38reps) Tricep curls 70 (38 reps, also the one I've seen least...

This is a little vain, but I decided I want to start bulking a little after cutting and I’ve always thought that big traps make a person look more physically imposing. 36M, 6’2”, 205 lbs. but my traps are just normal to me. What are y’all doing?