#beginner weight lifting routine

[freeonlineworkouts]

Gym Workout

[2-love-tale]

Top Strength Training Tips for Beginners: Master Your First Workout

Build Strength, Confidence, and Success: A Beginner’s Guide to Effective Strength Training

Outline Introduction Why Strength Training is Essential for Everyone The Physical and Mental Benefits of Strength Training Starting with the Basics: Key Strength Training Principles Understanding Progressive Overload The Importance of Rest and Recovery Building a Beginner-Friendly Strength Training Routine How to Structure Your Workouts Full Body vs. Split Routine: What’s Best for…

[scarybabe]

Thank you so much for being open about your strong fat journey!! It looks amazing on you!!

Would you be open to sharing a sample week workout write up, or some other reference tips to create a routine? As a fellow gainer girl it would be great to have a reference that works for my body type, and I love your results!

Forgive me if you’ve already shared this, or stated that you don’t want to (if that’s the case just delete the ask)

You’re a wonderful voice in the community, thank you so much for doing all you do!!

Ahh thank you!! I do have a weightlifting coach, she makes my workout plans every day but I can share my nutrition plans + my usual mobility stretches - this makes a huge difference since I was starting from being a couch potato 💕

Nutrition- 3 meals with at least 30-40g of protein each meal and minimum 2,700 calories but more is good! I like the chocolate mutant mass protein powder and put unflavored collagen peptides in everything. At least 100oz of water every day

Mobility stretches (look these up) - 12 reps of Cat Cow, Superman Arm Sweeps. 10 reps of Dynamic Thread the Needle (on each side), Kneeling Hip CARS (each side), 90/90 Hip Shifts ** my mobility stretches change slightly depending on what area I’m working out

At the gym - 4 x 6-10 reps deadlift on smith machine, 3 x 6-12 dumbbell hammer curls, 3 x 8-12 dumbbell Romanian deadlifts (RDLs), 3 x 6-12 cable machine lat pulldown, 2 x 15 each side mini band standing glute hyperextension (one foot on a riser while the other leg extends), 2 x 20 hip abductions (usually there’s a machine for these)

If you’re new to lifting the first number is the number of sets - take a minute to rest between sets or even a bit longer if needed. Second number is the range of reps you do. When researching these I would look up the right tempo for eccentric/concentric muscle contractions because that can really maximize the efficacy. I usually do a practice set with as little weight as possible before the actual set of each new exercise to make sure my form is good, bad form can cause sprains, imbalances or soreness.

I finish my weightlifting with some cooldown stretches - today it’s 60 secof wide leg oblique stretching, 60 sec childs pose lat stretch, 60 sec prone cross over leg glute stretch

~~~~~

Monday - Friday I rotate through different muscle groups so I just shared my Monday routine (pull day!) and my coach tailors it to my personal goals as well. There’s a lot of good weightlifting programs online for free! I don’t do an ounce of cardio either, only strength training.

Thank you for your kind words, I hope this sparks interest in anyone else who may wanna try getting strong. I have a membership to a cheap 24/7 local gym because when I first started I was kinda shy to be watched as I figured out my form and all that 🤣 places like that are good for beginners

[daphnedauphinoise]

Weightlifting and Correct Forms

Pre-workout dynamic strecthing

Warm-up and mobility routine

Beginner's guide to weightlifting

Proper forms and common mistakes

Weightlifting for beginners women [fixed weights]

Learn how to deadlift

Lifting for beginners [bar squats]

Using proper technique for lifting weights

20 common lifting mistakes to avoid

Most common exercises done wrong [home edition]

Proper form for RDL

Proper form for Bulgarian split squat

Proper form for dumbbell lateral raise

Proper form for dumbbell row

Pure Gym's full exercise demonstration playlist

[insomniac4000]

George Clarke was not your average gym-goer. Sure, he showed up four times a week, right on schedule, but it wasn’t because he was obsessed with bulking up or shredding down. That was just a bonus, the gym was more of a sanctuary for George—a place where he could clear his mind, focus on something tangible, and take a break from the relentless cycle of creating content.

Life as a TikTok and Youtube star had its perks, of course. George loved the excitement, the creativity, and most of all, the connection he felt with his fans. But there was an intensity to it that sometimes left him feeling drained. That’s why he cherished his time at the gym. Here, among the rows of dumbbells and treadmills, he could just be George, a guy trying to stay in shape and enjoy his workouts.

He had his routine down to a science. Mondays were for chest and triceps, Tuesdays for back and biceps, Thursdays for legs, and Fridays for shoulders and abs. He’d plug in his earbuds, crank up his favourite playlist, and get to work. The repetition was comforting, and over time, he’d come to recognize the regulars the same faces appearing day after day, each of them absorbed in their own world.

One face, however, had started to catch his eye more than the others.

She was new, or at least new to George. He first noticed her one chilly November morning, about three months ago. She had wandered into the gym with an air of confidence that suggested she wasn’t a beginner, but George had never seen her before. Dressed in sleek black leggings and a simple tank top, her hair tied back in a high ponytail, she moved through her routine with a focus that George admired. She was strong, no doubt about that. He watched as she effortlessly hoisted weights feeling comfortable while doing so and was engrossed in her routine, not bothered about anyone else at the gym, just like George.

It wasn’t just her strength that caught George’s attention. It was her smile, which she offered to the staff at the front desk as she checked in each morning. It was the way she seemed to tune out the rest of the world when she was lifting or on the treadmill, completely immersed in the moment. It was the way she caught him looking once, their eyes meeting for a split second before she looked away, a faint blush colouring her cheeks.

George didn’t know her name. She didn’t seem to be on social media, or if she was, he hadn’t been able to find her. But there was something about her that intrigued him, a mystery that he wanted to solve. He started timing his workouts to coincide with hers, subtly shifting his schedule so that he’d be there when she was. He didn’t want to come off as creepy or overly interested, but he couldn’t help himself. He was drawn to her in a way he couldn’t quite explain.

It was a rainy Thursday afternoon when fate finally intervened. George had just finished his third set of squats and was about to move on to lunges when he noticed her struggling with the leg press machine. She had loaded the plates onto the machine but seemed to be having trouble with the lever that locked it into place.

Without thinking, George walked over. “Hey, do you need some help with that?”

She looked up, surprised, and George felt his heart skip a beat. Her eyes were a deep, warm brown, and up close, he could see the faint freckles that dotted her nose and cheeks. She was even more beautiful than he had realised, George often joked he was incapable of speaking to women and he could feel his heart thumping as the adrenaline flowed through him.

“Um, yeah, actually,” she said, her voice soft but steady. “I think this thing is stuck.”

George leaned down and gave the lever a firm tug. It clicked into place easily, and he stepped back with a grin. “There you go. All set.”

She smiled, a little sheepishly. “Thanks. I’m usually fine with this stuff, but today it just wasn’t cooperating.”

“No problem,” George said. He was about to walk away when she spoke again.

“I’m Emily, by the way.”

He turned back, surprised. “George,” he said, holding out his hand.

She took it, and for a brief moment, George felt a spark of something more than just a handshake. “Nice to meet you, George,” Emily said, her smile widening.

“Likewise,” George replied, feeling a little awkward but thrilled all the same. “Do you come here often?” He then mentally kicked himself for asking such a stupid question.

Emily chuckled. “Sounds like a line, but yes, I try to come most days. You?”

“Yeah, same here. It’s kind of my escape, you know?”

“I totally get that,” she said, her expression softening. “I work in marketing, and sometimes I just need to get out of my head. The gym helps.”

“Same,” George said, though he didn’t elaborate on his career. Most people either knew who he was or they didn’t, and he found it refreshing when they didn’t.

They talked a bit longer, mostly about their favourite workouts and the best times to hit the gym when it wasn’t crowded. It was a light, easy conversation, and when they finally parted ways, George felt a warmth in his chest that had nothing to do with his workout.

Over the next few weeks, George and Emily started to see more of each other at the gym. They’d exchange smiles or brief conversations between sets, and gradually, those moments turned into longer chats. George learned that Emily had moved to the city a few months ago for a new job, which explained why he hadn’t seen her before. She was originally from a small town up north, and she missed the quiet but was enjoying the excitement of the city.

“I didn’t know anyone here at first,” Emily confessed one day as they were cooling down after a workout. “But the gym kind of became my place, you know? It’s nice to see familiar faces, even if we don’t always talk.”

George nodded, understanding exactly what she meant. “Yeah, I felt the same way when I first moved here. The gym was where I found my rhythm. Plus my housemates are idiots so it's good to get away,” he joked.

They started meeting up outside the gym, too. It started innocently enough coffee after a workout, a smoothie on the way home. But soon, George found himself looking forward to those moments with Emily as much as he did his actual workouts. She was easy to talk to, funny, and grounded in a way that George found incredibly appealing.

And she didn’t seem to know who he was.

This was perhaps the most surprising thing of all. George was so used to being recognized everywhere he went, his online persona preceding him. But Emily seemed blissfully unaware of his TikTok fame. She treated him like just another guy, a guy she was getting to know, not a social media star.

It was a breath of fresh air.

It was a crisp winter evening when things began to change. George and Emily had just finished a particularly grueling workout as George was now training for a race for charity and were walking out of the gym together, their breath forming small clouds in the cold air.

“Want to grab dinner?” George asked, trying to keep his tone casual. “There’s this great Thai place just down the street.”

Emily hesitated for a moment, and George felt his heart drop. But then she smiled. “Sure, that sounds great.”

Dinner was wonderful, full of laughter and easy conversation. George found himself opening up to Emily in a way he hadn’t with anyone in a long time. He told her about his life, his family, and his love for creating content, though he still didn’t mention the extent of his online presence. Emily talked about her work, her friends back home, and her dreams of traveling the world someday.

As they walked back to their cars, George felt a nervous flutter in his stomach. This wasn’t just a casual friendship anymore—at least, not for him. He was falling for her, hard and fast, and he didn’t know what to do about it.

“So, Emily,” he began, his voice a little shaky. “There’s something I need to tell you.”

Emily looked up at him, her expression curious. “What is it?”

George took a deep breath. “I—well, I’ve really enjoyed getting to know you these past few weeks. And I guess what I’m trying to say is, I think I’m starting to like you. A lot.” There was a pause, and for a moment, George’s heart pounded so loudly in his ears that he thought she might hear it. But then Emily smiled, and George felt a wave of relief.

“I like you too, George,” she said softly. “I was hoping you’d say something, because I’ve been feeling the same way.”

George couldn’t help the grin that spread across his face. “Really? That’s—that’s amazing.”

“But,” Emily continued, a hint of uncertainty in her voice, “there’s something I should tell you too.”

George’s smile faltered. “What is it?”

Emily took a deep breath, just as he had done moments before. “I know who you are, George. I’ve known for a while now. My friends sent me your TikToks ages ago, and I recognized you the first day I saw you at the gym.”

George was stunned into silence. “You—you knew?”

Emily nodded, her eyes searching his for a reaction. “I didn’t say anything because, honestly, I just wanted to get to know you as you. Not as ‘George Clarkeey, the guy on TikTok.’ And I’m glad I did, because the George I’ve gotten to know is incredible.”

George felt a rush of emotions—relief, happiness, and something else, something deeper. He reached out and took Emily’s hand, squeezing it gently.

“Thank you for that, Emily. It means more to me than you know. I wanted to be just me around you too, not the guy everyone sees online.”

"I think I would have been drawn to you anyway, famous or not because no one can resist you doing a squat," Emily giggled.

They stood there for a moment, the world around them fading away as they looked at each other. It felt like the start of something real, something that went beyond the likes and comments of the digital world. George had found someone who saw him for who he truly was, and that was worth more than all the fame in the world.

The days that followed were a blur of excitement for George. His relationship with Emily grew stronger with each passing day. They started spending more time together, not just at the gym but outside of it too. They explored the city, tried out new restaurants, and even spent quiet evenings at George’s place, where they could just be themselves.

For the first time in a long time, George felt truly content. He still loved making content and connecting with his fans, but now he had something—or rather, someone—who made his offline life just as fulfilling. Emily was becoming his confidante, his support system, and more importantly, his partner.

One evening, as they were watching a movie on George’s couch, Emily turned to him, a playful smile on her lips. “So, when do I get to make a cameo in one of your TikToks?”

George laughed, wrapping his arm around her shoulders. “Whenever you want. But only if you’re sure you’re ready for the spotlight.”

“I think I can handle it,” she teased, snuggling closer to him. “But no pressure. I’m happy just being part of your real life.”

George kissed the top of her head, feeling a warmth spread through him. “You’re already the best part of it.”

And as they sat there, wrapped up in each other, George realized just how lucky he was. He had found something rare and beautiful—something that made all the hard work, all the late nights and early mornings, completely worth it.

He had found love, not in the flashy world of social media, but in the quiet, unassuming moments of real life. And he knew that, no matter what the future held, he and Emily would face it together, one set at a time.

[adolin]

do you have any tips/resources for a beginner who wants to get into weightlifting?

thank you for asking!! I love this question. I love lifting! It's Good For You (helps increase bone density & metabolic rate, and it's good for injury prevention and developing functional strength). It's also a really great confidence boost. 10/10 would rec lifting to every single person reading this — if it's an option for you, give it a try.

TLDR: familarise yourself with common exercises. pick a beginner program. follow it. profit!

A more involved answer, with resources and details, is under the cut

familiarise yourself with common exercises

There are hundreds of possible exercises out there to target each specific body part. However, most of those are what's called "accessory" movements, as opposed to "basic" exercises that will pop up over and over in most lifting routines. Ideally, you want to know how to perform these movements, using light weights or just your bodyweight until you feel comfortable with it.

CORE BRACING (ft deadbugs. genuinely lifechanging skill!)

Squats.

Hip hinge. This is useful for deadlifts, romanian deadlifts, kettlebell swings & similar movements

Push movements (for example: dumbell chest press, shoulder press etc)

Pull movements (dumbell rows & many others)

That said. Please don't stress too much over "good form". Each exercise has infinite variations and especially as a beginner, you won't be lifting heavy enough weights to make form optimisation a big concern. All bodies are different and our individual stances vary a lot depending on body proportions, flexibility levels etc. You just want to know HOW an exercise is supposed to be performed, in terms of: which muscles it activates? what am I supposed to get out of it? how to do it safely? Your bodyweight squat doesn't have to be flawless, it just has to be good enough.

BTW, you know when I said that there are hundreds of possible exercises out there? Here is a very detailed masterlist + exercise guide for exercises impacting each muscle group.

learn your way around a weight room, if you aren't familiar with it already.

Broadly speaking: the free weights (bar, dumbells, kettlebells) are good for compound exercises that involve multiple muscle groups. The various machines are ideal for "isolation" exercises that target fewer specific muscle groups.

If you already know what's what, then skip this bit! But I've talked to many people who feel a bit intimidated by the weight room because they feel out of place in it, and in my experience familiarising yourself with the general layout is a good way to take away that discomfort.

And, in case this is something you need to hear: you deserve to be there, you're not taking space, and most gymgoers just want to finish their workout and shower, and won't pay specific negative attention to you. Most gyms have a weight room manager or floor trainer, at least during some shifts, and they WILL be happy to help you. If you're someone who doesn't want to be bothered while exercising, just preventively introduce yourself, say you're new

pick a program

I highkey recommend following a pre-made program instead of just fucking about on your own. Here's why

programs are well-balanced in terms of volume and muscle groups, to ensure you don't overtrain one body part and leave other lagging

they have a built-in "progression scheme" that will allow you to move to a higher weight in an optimal way — basically, you'll see strength advantages sooner

they help navigate information overload. There is SO much information about fitness out there that acts as an entry barrier. Following a pre-made program really helps with that.

If you have a gym membership, you may have the option of one "free workout program" made by a trainer who works at the gym. If that's in the cards, I'd recommend going with that.

Otherwise, I strongly recommend the "programs rec guide" over at r/xxfitness, the female fitness subreddit (the name is 15 years old but it's a queer friendly, trans inclusive space). I haven't personally done any of those, but Meg Gallagher of Before the Barbell is very solid, and that's the one I'd suggest.

get ready for DOMS

Also known as delayed onset muscle soreness. It happens 1) when you go to the gym after a while or start exercising for the first time 2) when you train a different muscle group than usual 3) when you up the intensity of a workout.

Basically, you wake up in the morning and you go OUCH!! ACHEY. That's DOMS. It happens because your muscle fibres are suffering microtears and reknitting (stronker!!) and you will feel very stiff and possibly very swollen (muscles retain water).

It'll take a few days for it to go away. IT IS SAFE TO EXERCISE THROUGH DOMS; the only thing limiting you is if you're too achy to move effectively. I recommend eating something protein heavy (more on that below) and doing some gentle exercise to make it go away faster (walking, at home-stretches or yoga, swimming if it's an option, etc.)

You DON'T want to stay in bed the whole time, because that'll only make you more stiff and make it last longer. Note that "post exercise achiness" is something that WILL go away after the first couple of weeks or so, depending on your recovery (again, gentle exercise and/or going to the gym again when you're still a bit achey is actually preferred than being completely at rest until they're fully gone away). Long term, you're NOT supposed to feel high-level soreness after working out. "No pain no gain" is mostly bullshit.

evaluate your program!

I'm always saying this, but the best exercise is the one you actually stick with. If your exercise plan is dull or fills you with dread, it doesn't matter how good for you it supposedly is — ditch it. Give yourself a few weeks of whatever program you pick, then re-evaluate: what are your favourite exercises you've done so far? Which ones you don't like? What would you like to do? Programs can and should be modified according to your preferences, and it's a lot easier to customise something that works for YOU once you're a bit more familiar with everything. For example, maybe someone at your gym is doing kettlebell swings and you think it's cool and you'd rather do those instead of crunches for your abs. Why not. Just note down what's working and what isn't, and then re-evaluate (with gym trainers if that's an option, but also, I mean it, HMU whenever).

odds and ends!!

None of these things are a big deal, but they make your life easier:

Hydrate during a workout. If you're hydrated your body works better. You'll also probably sweat during your workout. Getting through 1L of water during a 1 hour / 1 hour and a half gym session is perfectly normal.

Warm up before lifting. Something like this for a general body warmup + lighter warm-up series before going up to the weight you actually want to lift. For example: if you're squatting the bar (20kg) I'd do one bodyweight squats series, and another series holding a 10kg kettlebell or dumbell. Cool down or stretch after!

Mobility work on a day off is a good idea, even if you're no longer suffering through soreness. This is my current go-to routine, I do it about 2x week.

If possible, eat protein the evening / day after a workout. Protein is great for building muscle, and you WILL see a noticeable difference in energy level and speed of recovery by upping your protein intake. Basically: if you usually eat lentils or fish twice a week, try to make one of those times your post-gym dinner.

(In general, as a beginner you WILL see results regardless, and you don't need to optimise nutrition or anything (not to mention, it can be overwhelming / complicated to deal with.) But if you're interested in the specifics of nutrition & exercise, HMU)

keep track of your workouts! I really recommend this; it can be very inspiring to have a backlog you can look at when you want to track your progress, and you want to establish a benchmark with yourself. It can be as simple as writing down gym days & numbers in your journal if you have one; personally I use the Strong app to save my routines, and every week when I log in new workouts I modify the values depending on what weight and # of reps I hit that week. For reference, this is what a week looks like on the Strong app for me

IF I'VE MISSED ANYTHING SHOOT ME AN ASK.

[forcedtogrow]

Hey, can you share the routine you started out with? How much you lifted, what exercises, all that stuff? Thanks

When I was starting out I used a basic push/pull/legs 3 days a week. I was extremely weak because I was recovering from anorexia that had been going on for a decade at that point (I started really young). I literally couldn’t even squat when I started because my legs were so frail, and had to start with bodyweight and leg press with a friend assisting.

After like 3 months of bare bones exercise I did the following. Pretty low weights for everything except deadlift which I was weirdly fantastic at and was even praised by a personal trainer I knew. I did no cardio, and did at home ab circuits like 3x a week as well. I didn’t do barbell bench for quite a while because my chest was so weak and emaciated it was sick. It’s best to start very light, especially with shoulders/chest, to avoid injury and learn good form. That said I did have a pretty intense routine for a beginner because I’m incredibly impatient/stubborn/driven however you want to think about it. I lost pretty much every ounce of body fat which sounds great except I was essentially emaciated again, and had to start eating 3,000+ calories a day to stay just above underweight. Disclaimer: this likely will not be any one else’s experience.

Basic workout I started with 3ish years ago as best I can remember was:

Legs:

squats 5x5

Calf raise 3x10-12

Leg press 3x8-12

Leg extension 2x failure

Hip thrust 3x10-12

Any ab circuit, did quite a variety

Push:

Couldn’t bench the bar because too weak

Dumbbell flat bench 3x10

Incline dumbbell bench 3x8-12

Seated dumbbell overhead press 3x10-12

Ez bar overhead press “triangle set” for like 6 sets (I know, it’s a lot)

Lateral raises 3x10-12

Bent over reverse fly 2x10-12

Tricep push down 3x10-12

Tricep dip 2x failure

Pull:

Deadlift 5x5

T-bar row 3x10-12

Single arm bent over dumbbell row 2x10-12

Lat pull down wide grip 3x10

Lat pull down v bar 3x10

cable row 2x failure (around 15 reps) making sure I pull the bar low to hit the bottom of my ribs

Incline curl 3x10

Cross body curl 3x8-12

Cable hammer curl drip set starting at a weight I could do 10 reps of and going to failure for at least 5-6 weight-drops

[multiwreckedmess]

Kinktober - Day 2

Prompt: Titfucking Pairing: Changbin x fem!reader WC: 1,980 Summary: After the gym Changbin is worked up and needs help to relieve himself.

This is a work of fiction, it does not represent Changbin or any Stray Kids member. On top of this it is an 18+ work. For my comfort and boundaries please if you are under age do not interact with this. 

Additional TW/CW below the cut.

TW/CW: Changbin is a bit of a pervert, one use of “babe” directed towards reader, assumed larger chest, lots of talk about breasts, titfucking, no penetration, sweat as lube, spit as lube, finishing on chest.

 Gym pump. Changbin had heard of it. Guys getting their “pump” on he thought was just the code for the naturally hulkier appearance of a well worked muscle. He’d not considered that pump could mean other things. It didn’t cross his mind that when his blood “pumped” through at an increased rate, spreading all those endorphins far and wide, that it would spread literally to every extremity, including his cock. It was kind of cool actually, looking down after a particularly grueling session and seeing his slightly swollen member just a little more prominently bulging in his gym shorts.

 It wasn’t a huge hassle until you joined the gym. A small family owned gym like the one he frequented didn’t often get new members. It wasn’t flashy like the higher end gyms, nor cheap like the chains. It was niche and he loved that. You also loved that. Chain gyms were intimidating, harsh fluorescent lights with rows and rows of cardio equipment peppered with some weight training. High end gyms were no better, mostly used as a social club for the wealthy to network and find dates. While the atmosphere was nicer, the people were not. So you gritted your teeth and spent the money at the small independent gym near work.

 9PM, your usual start time, give or take a few minutes. Your tits slightly spilling over you just barely too small sports bra caught his eye every time. It was like you walked tits first through the door, bright pink and bouncing as you marched yourself to the bay of lockers to store your gym bag. It drove him insane. Imagining how soft and pliable you would be in his arms pushed him harder on his last reps, grunting and gasping damn near erotically. However instead of heading immediately to your usual treadmill you stretch in a small alcove before waving at Changbin. He damn near slams the plates of the overhead rower against each other.   “Sorry,” you smile, hands folded neatly behind your back. “I normally wouldn’t ask but, no one else is here and I need someone to spot me.”   “Spot you?” Changbin’s brows raise. “You don’t lift weights.” He blurts. Now it’s your turn for a questioning look. Changbin wants to wither and die, what a fucking stupid thing to say. Either now you know he’s been watching you and knows your routine or think he’s a sexist prick.   “Yeah err, I heard adding weight lifting and growing muscle can help with weight loss so I thought…well. I don’t know. Should I not lift?”   Shaking his head and closing his eyes, Changbin looks you up and down. “I’m sorry. I phrased it wrong. You can lift weights if you want to!”   “No, I know, I need someone to spot me. Can you?” You stare at him from under your eyebrows.   For fear of saying something even more stupid Changbin nods enthusiastically and stands to follow you to the bench. How he thought he would be able to handle this angle of you is beyond him. But it was true, he was the only one in the gym who could help you and he wasn’t going to let you down.

 Staring down at you, watching the bar come closer to your chest, back arched slightly from the bench. If he just racked the fucking bar and yanked you to him he could easily fuck your throat with abandon. But he really shouldn’t think like that. He should focus on the speed and frequency of your lifts. They’re calculated and measured, a beginner watching their forum, analyzing each movement, hesitant.   “You’ve got it, two more for the set.” Changbin says firmly and quietly. “Just two more.”   His quiet confidence in you makes you proud, emotions high from the tension in your arms. You grit your teeth and smile as you push your last two reps.   “I was planning on doing two more sets. Just need to complete my circuit in the meantime, do you mind if I find you again? For spotting?” Voice sweetly lilting to appeal to him, he agrees with a silent smirk and nod.

 You don’t ask him every time. Changbin doesn’t want to admit he feels a certain way about it. He was your first spotter, should’ve been your only spotter. No one else should be watching you as intently as him. It’s not that he’s possessive, it’s that he’s concerned. Or at least he tells himself this is the reason for his continued light surveillance. It’s almost a month before he talks to you again. Working himself to almost complete failure he can’t take it anymore. Eyes locked on you as you rerack your weights he needs to say something to you. Anything to you to make it clear that he’s friendly and approachable and wants to help.   “Your chest…presses are coming along…” he tries to casually glance and nod. A quick observation to let you know he cares about your progress. Glace flitting down to your hot pink sports bra, casually of course.   He makes you nervous, muttering a quick “oh…thanks. Can’t have the girls get saggy,” as you avoid eye contact. Knowledgeable and handsome, you want to impress him.   “Must be heavy.” The words slip out of his mouth before he can stop them, eyes still marveling at your chest.   “What?”   “Oh sorry,” he shifts awkwardly. His knuckles press into his hardening cock, trying to make it look like he was simply massaging his quad.  “My brain doesn’t think so clearly after a workout. Just blurts stuff out. Don’t mind me I’m normally…”   “No, I mean they are heavy. If you want to, you could lift them! Like, for exercise….” You try to joke, cunt pulsing with faint hope. “Might help with your problem.”   Changbin pretends to consider your offer, counting to five as he inhales, trying to keep himself from screaming enthusiastically. “Problem? I don’t have a problem.” Both of your eyes flit down to the outline in his shorts and back to each other.   “Sorry I just…” you mutter, heat of embarrassment pricking the tips of your ears. “I’m going to-” you start gesturing towards your usual treadmill in the corner window to escape from the entire incident. Even your lower half starts to turn, separate from your head, still bowed in apology, eyes to the floor.

 “Stop her, stop her now,” the thought clouds Changbin’s vision, “stop her this is it, you have to.” His hand catches your shoulder, halting your step, he thinks his heart may stop as well.   A tiny yip of shock bubbles from your lips. His grip is strong, stance solid, he plants you with him, unable to shake free even if you wanted to. You didn’t want to shake free.   “No, you’re right,” his eyes dart around the large space. The two of you basically the only people there. “If you want to help, I’d appreciate it. A lot. Before I have to leave.”   You blink. Stuttering incoherent vowels you follow him as he wordlessly turns and heads to an unmarked door in the far corner of the gym. Upon opening it, it’s clearly a staff bathroom, a single stall with harsh fluorescent lights and gray cement floors. The door clicks heavily and locks behind you. You don’t get much time to survey the surroundings before your back travels forcefully into the wall, Changbin caging you between his shoulders. Body pressed to you a small needy whine catches in his throat.   “You’re okay? You want to help me out?” He gulps, eyes wide. You nod as his hands clasp and drag all over your body, revealing in the indentations his fingers make. “Gonna let me fuck your tits? God I need to fuck your tits. They’re all I think about. Please let me fuck your tits please, god,” his mouth carries on and on a mile a minute as he feels as much of you as he can. Twitching and trembling he finally lets his hands cup your breasts through your bra. Heavy and plush in his grasp, it’s somehow exactly as he imagined and even better. “So soft, you’ll let me fuck them, yeah?”   “Ye-yeah-they’re sweaty but-” you apologetically murmur. His hands feel so good on your aching muscles, you wonder where else his hands would feel good. A flash of heat floods your sex.   “Sweaty fine. It’s good. Great.” He shuffles his shorts down around his ankles, “please, hurry, please.” His cock is red and angry, precum coating and shining the tip. Getting down to eye level with it, he’s thick, mouthwateringly so. Hesitating you consider wrapping your lips around the head, just to see how much of him you could fit, a personal challenge to surmount. He whines, a leg bending and twitching, “leave the bra on.”

  Your eyebrow shoots up but you oblige, sliding him under the band, nestled snugly between your mounds as you squeeze on either side. He eyelids flutter as the slip of sweat and precum coats his shaft. Sucking air in through his teeth he slowly thrusts along the tight crevice. The sight itself is enough to have him lightheaded, his cockhead just barely poking out of the top of your cleavage with each thrust upward, shiny and covered in body fluid.   He doesn’t even realize the sounds he’s making. Small grunts under his breath mixed with reedy whines. Most of your partners had been relatively quiet about their enjoyment save for a few dirty phrases whispered closely to your ear. Changbin was the opposite, virtually impossible to shut up.   “Feels good?” You encourage him further. “Tight around your thick cock?”  “So tight. So soft. Fuck.” His eyes close, brows furrowed in concentration. Your voice is so quiet and sweet and he just wants to ruin you, or be ruined by you. His legs tremble and clench. “Spit on it. Just a little. Slowly.”   Staring up at him you hold your tits in place, flush with his hips, and make a show of gathering spit in your mouth and slowly letting it drip from your tongue to the valley of your chest, gathering and sliding over the barely exposed slit of his cock. “Like this?”   Changbin swallows hard. “Yeah like that baby.” He shudders, hands cupping over yours, squeezing harder. Hips snapping forcefully his thumbs ghost over your nipples, pebbled and pressed to the fabric of the cups.   You thirst suddenly, mouth filling with spit. God damn it you want him so badly. You need to hear him cum, see his muscles tense and relax, watch as his face scrunches moments before everything becomes bliss. Your entire body thrums with need, tongue lolling out and down as if he fucked your breasts hard enough he could reach it. A worthy goal for him that he attempts, jostling you harder, grunting and groaning as he wills himself to breach the gap. Your bra is pink, your tongue is pink, your lips are pink, you’re all pink for him. His pink gym bunny.   Suddenly he does it, the hot salty slit of his cock hits the very tip of your tongue. You moan, unable to form words. He does it again as you push your jaw just a little bit lower, aching at the joint. He can’t believe it, the heat of your mouth even briefly has his brain foggy and vision blurring. His stance falters. Thighs tensing and cock resting on your sternum he cums, spilling the warm pearly substance across your collarbone. “Shit,” he mutters between moans. He can’t stop his hips slow rutting, spreading his release further down the chasm of your tits. “Sorry, I can clean- I can take care of this for you. Fuck.”  “You just want to touch my tits more, pervert.” You smile.   He smiles and laughs, “yeah maybe.”

Changbin is LITERALLY the hardest for me to write so I’m trying to get his done earlier in the month so i don’t burn out and give up. He’s my bias so like...nothing ever feels quite “right” when I write him. If that makes sense. 

However i love when others write him so please this is an open call for sending me your favorite Changbin centric fics in literally any pairing configuration.

[ashleyloob]

Hi!

From someone who is disorganized and discouraged, I would love advice on weight-lifting/building muscle. Would you share your understanding of building muscle and the breakdown of diet?

If possible, could you share how you apply what you know to yourself? If you use any tools to help you?

Struggled with working out, gaining weight, and eating my whole life. Thanks!

prefacing this with some important info for fellow disorganized scatterbrains!!!!

the main reason why ppl have trouble sticking to a lifestyle change is because they try to make very drastic changes too quick, and you get overwhelmed and it becomes unsustainable. this is especially an issue for neurodivergent folks, and since it's Tumblr I assume a good chunk of y'all are (me too dw)

DON'T immediately overhaul ur diet and hit the gym 5x a week from day 1!!! hitting tiny goals consistently is also more rewarding than working towards one very large arbitrary goal that you might not reach, esp when it comes to working out. start veeery small if u need to, such as only 10 bodyweight squats per day like i did and go from there. you wanna program ur brain into feeling accomplished to keep you motivated. patience is key!!!!

ok!! now onto the more detailed info below

Disclaimer: I'm still a newbie myself!! only consistently lifting heavy for about 3 months as of this post. I did a good deal of excessive info diving on lifting using the power of Sheer Autism, and my main gym buddy is very experienced & taught me a good chunk of this shit so shout-out to my pal for making all this possible xoxo

so good news!! "building muscle" is very easy for beginners starting from zero. newbie gainz are absolutely real. at this stage you can do just about anything at the gym and get stronger bc u can only go up. BUT!! if you structure it, you can make the process enjoyable and much more efficient. if you're goal oriented (lookin at u ADHD menaces), you'll love the concept progressive overload.

PROGRESSIVE OVERLOAD & SETS/REPS

wikipedia defines progressive overload as: a method of strength training and hypertrophy training that advocates for the gradual increase of the stress placed upon the musculoskeletal and nervous system. in layman's terms, it just means gradually adding more weight as you work out to increase the difficulty as you get stronger. progress is VERY easy to track because of this, and you'll be hitting PRs pretty much every week for the first couple of months and that shit feels fantastic because you physically feel yourself getting stronger so rapidly. I use the app Strong to track my workouts. so, how do we structure progressive overload? that's through sets/reps. A rep is a single execution of an exercise. 1 squat is one rep. 2 squat is 2 reps. and so on. A set is a collection of reps. The format is Sets x Reps, for example: 3x5 means 3 sets of 5 reps. You will rest between sets, and it's typically anywhere from 1 minute all the way up to 5 minutes depending on the level of exertion/type of training you are doing. Heavier weights mean longer rest periods and vice versa.

WHERE DO I EVEN START??

For those interested in barbell training: the r/fitness beginner routine is pretty good! I also recommend 5x5 stronglifts. both are very straightforward, but also note the typical olympic barbell is 45lbs. If this is a weight you struggle with, you can begin with bodyweight exercises, dumbbells, or machines at the gym which are all very BEGINNER beginner friendly. especially when it comes to legs you're probably much stronger than you think. Most people can squat 45lbs first try. don't be afraid -- you're standing on those things all day, they can support hella weight. Like I mentioned earlier, don't be afraid to start veeeery small and work your way up from there. I started at home with doing only bodyweight squats without the barbell, then added on benching with light 7lb dumbbells after a week, then impulse signed up for a gym membership a month later and began to go there to use equipment and now i'm deadlifting over 100lbs as a tiny girl that previously was too weak to even lift a 40lb dog. it snowballs quicker than you think once you gain confidence in your own body and its abilities!

WOAH I DON'T KNOW HOW TO SQUAT/DEADLIFT/BENCH/THIS IS SCARY AND IM FUCKING UP

If you can, i highly recommend getting a personal trainer to assist you, or tag along with a gymrat pal to show you the ropes. This page is also a good resource to learn specific lifts. otherwise, youtube is your best friend. you can record your sets and compare your form to form tutorials on youtube, and actively take notes on what to change the next time you work out. Be an active learner!!! be aware of what muscles are engaged when you lift and how your body feels. almost NOBODY gets it right the first time, esp with barbells. we've all made fools out of ourselves at the gym as beginners it's chill. i find people at the gym are very nice and willing to help you out if you're struggling, and people don't judge at all-- it's very easy to get in your own head in these spaces but most humans there are supportive and want you to succeed, especially since it's a hobby they are also passionate about. the more you do it, the less anxious you get. exposure therapy is very effective!! Also, almost all the barbell exercises can be replaced with smaller dumbbells, and you can do them at home if you get your own set + a workout bench (pretty cheap if u get secondhand, check facebook marketplace/craigslist). i got mad social anxiety myself so i understand sometimes you just can't, and this is an option for those that find public spaces overwhelming.

DIET

I personally don't think specialized diets/precise macro tracking is super duper important for newbies/casuals, only moderately important (spicy take for some but whatever). but you probably naturally will take an interest in diet once you realize it'll help you perform significantly better in the gym. the only macro i track is protein. You can use a TDEE (total daily energy expenditure) calculator to roughly estimate the amount of protein you need for maximum gainz. it's usually around .7-1g of protein for every pound of lean body mass (weight that isn't fat mass). Imma be real it's pretty hard for me to hit the recommended protein goal and most days I don't because my appetite just can't kick in for the amount it demands, and protein is super filling. I found that if i decreased the amount of carbs i eat, i am able to consume more protein bc i guess there's more room in my stomach lol. i eat a fuck ton of greek yogurt, chicken, fish, and tofu. when i started working out, i begin cooking a lot more and found i naturally craved less processed junk foods and snacks because the protein was keeping me full all day which is a plus! Even when im not regularly hitting my protein goal my gym progress is still going well and I think it's simply because my diet is A LOT better than what it used to be in my gremlin days. I also eat a lot more now that i've gained a bit of muscle, so do be prepared for food costs to go up as your metabolism increases and demands more energy to upkeep your gainz.

HOW LONG DOES IT TAKE FOR ME TO LOOK LIKE A MUSCLE MOMMY????

a whileeee. over a year, probably, unless if you're on anabolic steroids (dont ever do that u will quite literally die). and physique is mostly from diet since it's dependent on your body fat percentage, the saying "abs are made in the kitchen" is true. its why you see hyper skinny terminally indoors gamer dudes with abs, even if they'd snap in half if you farted in their general direction. those mfs barely eat they too busy being gamers i am no longer interested in lifting for aesthetics personally since i get more joy from hitting PRs and i'm pretty content with my body image, but ik physique is the reason why most people get into lifting so i'll touch on it. Weightlifting on its own will not make you lose weight or fat. Again, it needs to be supplemented with a healthy sustainable diet (DO NOT DO CRASH DIETS THAT SHIT IS GARBAGE) and a form of cardio. I actually gained 8lbs since I began lifting from water retention & new muscle mass (muscle is more dense than fat, your body retains water when repairing muscle after a gym sesh) but my measurements and pants size have remained the same. I'm short, so something as small as a 5lb increase usually bumped me up a pants size but it didn't this time bc im gettin swole :') if you want to track physique changes, measuring your waistline & progress pics is a better way to do so than the scale. If you want bigger muscles, look into hypertrophy training. it's a tad different from strength training, mainly because you do higher reps at a lower weight.

[10001gecs]

congrats on arm!!! also no worries if you don't want to talk about your workout routine but do you have any tips for how to get started working out if you're new to it? i want to feel stronger but feel really overwhelmed and unsure where to start!

ok so actually yes as someone who’s tried to like working out for YEARS I have so many thots basically

1. Get a gym membership. I know you CAN work out at home but personally it’s way harder for me bc im like. Ok I COULD be working out rn or I could just stop and go play some video games. If ur at the gym tho it’s like ok im already here so I might as well

2. Spend like, a month literally just hanging out at the gym. Like I went in without a plan and just did random machines for an hour until I got tired. And this was rly important for me bc it turned working out from like, “something I have to do and it hurts and I have to do a prescribed regimen every time” into just a fun thing I do for as long as I wanna. I like to think of it as enrichment in my hamster enclosure. If you get any visible progress here it’s also a slay because that’s encouragement!

3. ONLY WHEN you’ve done these things get an actual workout program. I tbh just stole one from someone I know who’s buff as fuck. Don’t be afraid to modify it, too. My friend is strong and has been going to the gym forever so he does a bunch of barbell stuff… which is scary to me. So instead I just do machines that work basically the same thing (eg bench press -> machine chest press).

4. Form is basically the most important thing, bc otherwise ur working the wrong muscles. And at least personally as a beginner, when I was getting my form wrong, it was usually bc I was trying to lift too much, my muscles couldn’t manage it, so my form slipped so other muscles could take over. Like, after a while of doing bicep curls, your forearms might start to take over the load. If you take ur thumbs from curling around the bar to sitting underneath it, you can stop that. For every new machine I did for a while I’d put the weight at like, 10 pounds, and just focus on getting the form right. This is also fun bc it feels more like enrichment. Wheee im pulling levers and such!

5. Nutrition. Eat a lot of protein. Like the amount u think u should be eating and then double that. Ppl recommend .7-1 g of protein per pound of body weight (im starting from a higher body fat %, so I can eat closer to the .7 range… which is nice bc otherwise ur eating SO MUCH). Like, again, don’t freak out about it, the most important thing is that ur going at all… but once it becomes something u enjoy, you wanna make sure you’re not doing a bunch of work and then not giving ur muscles the nutrition they need

So basically overall my advice is like, make going to the gym easy and fun before you make it useful. Like, you can do the best workouts of your life but if it sucks, you’re not gonna do it consistently. Once u break the habit, you’ll never pick it back up. If you make it fun first, you want to go… and you can always make it more difficult later. If you ever notice it not being fun, give it a break and figure out how to make it fun.

Also basically nobody is looking at you in the gym ever. Also I specifically got a membership to a gym that has really low membership bc I hate fighting for machines and I hate feeling like ppl are looking at you (they’re not, but I hate the feeling). My planet fitness is 24/7, and for a while I went at like, 11pm bc it was empty.

[bigboysdrinkmilk]

Im a complete and total sedentary beginner to all things physical but im trying to start weight lifting bc im like. Too out of shape to do any type of cardio or much of anything beyond pilates. Any beginner tips in the gym? Thanks!!!

I think the first step is to find something you enjoy and that’s going to take some experimentation. Don’t be afraid to fail, that’s just a new learning experience for you.

Lifting weights is one of the most efficient ways to burn calories, but cardio is good for your heart and will keep you healthy in the long run. A lot of people think “treadmills” when they hear cardio but that doesn’t need to be true. Consider adding a walk to your daily routine (try just a 5 minute walk to start out, increase the walk by a minute every week until you’re at a good 30 minute walk and then adjust from there), a bike ride, or even a video game that keeps you physically active (like one of the dancing games or beatsaber, etc).

The important thing is whatever you choose to do, try to do it a little longer, a little harder, or a little better the next time. You won’t always succeed. But the act of trying will help you progress.

[freeonlineworkouts]

Fitness Motivation

[venusbutch]

what’s your gym routine like? I want to get into lifting weights!!! I’m only comfortable doing cardio since I’m use to it

when I was a beginner I did a push/pull/legs split!! which is basically two upper body days and one lower body day. finding beginner PPL routines online is pretty simple, and you can always swap out exercises you don’t like and do what works best for you. try to focus on your form as a beginner because it makes your lifts safer and a lot more effective :)) good luck on your lifting journey!! lifting weights is so fun and I love being asked about it

[optimal-living-lab]

Strength Training for Beginners: A Comprehensive Guide

Strength training is an essential component of overall fitness, providing numerous benefits such as increased muscle mass, improved bone density, and enhanced metabolism. If you're new to strength training, getting started can feel overwhelming, but with the right guidance, it can be both enjoyable and rewarding. This comprehensive guide will walk you through the basics of strength training for beginners.

Understanding Strength Training

Strength training, also known as resistance training, involves exercises that use resistance to build muscle strength, endurance, and size. This resistance can come from various sources, including free weights, weight machines, resistance bands, or even your body weight.

Benefits of Strength Training

Increased Muscle Strength: Strength training helps to build and strengthen muscles, making everyday activities easier and reducing the risk of injury.

Improved Bone Health: It stimulates bone growth and can help prevent osteoporosis, especially important as we age.

Boosted Metabolism: Muscle is more metabolically active than fat, so building muscle through strength training can help increase your resting metabolic rate, aiding in weight management.

Enhanced Functional Strength: It improves your ability to perform daily tasks, such as lifting, carrying, and bending.

Getting Started

1. Consult a Professional

Before starting any new exercise program, especially if you have any health concerns, it's wise to consult with a healthcare professional or a certified personal trainer. They can help tailor a program to your specific needs and ensure you exercise safely.

2. Set Clear Goals

Identify what you want to achieve through strength training. Whether it's gaining muscle, losing weight, or improving overall fitness, having clear goals will guide your training program.

3. Start with Basic Exercises

Begin with compound exercises that work multiple muscle groups simultaneously. These include:

Squats: Targets the legs, glutes, and core.

Deadlifts: Works the back, glutes, and hamstrings.

Push-ups: Engages the chest, shoulders, and triceps.

Rows: Targets the back, biceps, and shoulders.

4. Learn Proper Technique

Focus on mastering proper form and technique for each exercise to prevent injury and maximize results. If you're unsure, consider working with a personal trainer initially to learn the correct form.

5. Gradually Increase Intensity

Start with lighter weights and gradually increase the resistance as you get stronger. Aim for 2-3 strength training sessions per week, allowing at least 48 hours of rest between sessions to allow your muscles to recover and grow.

6. Incorporate Variety

Include a variety of exercises in your routine to target different muscle groups and keep your workouts interesting. This can include different types of resistance exercises, as well as cardio and flexibility training.

Tips for Success

Listen to Your Body: Pay attention to how your body feels during and after workouts. If something doesn't feel right, stop and reassess your form or consult a professional.

Stay Consistent: Consistency is key to seeing results. Stick to your strength training program and make it a regular part of your routine.

Rest and Recovery: Allow your muscles time to recover between sessions to prevent overtraining and reduce the risk of injury.

Fuel Your Body: Eat a balanced diet rich in protein, carbohydrates, and healthy fats to support muscle growth and recovery.

Conclusion

Strength training is a valuable addition to any fitness regimen, offering a multitude of physical and mental benefits. By following this guide and staying committed to your goals, you can build strength, improve your overall health, and enhance your quality of life. Remember, progress takes time, so be patient and enjoy the journey to a stronger, healthier you!

[inevitably-johnlocked]

Hi Steph, how are you? I hope it's the most comfortable season in your area right now? I had covid in the summer and unfortunately I'm still getting weaker and weaker, so I was wondering if you could recommend some exercises you enjoy? Like YouTube channels or just the names of the exercises would be greatly appreciated. Sending hugs.

Hey Nonny *HUGS*

Yes, we're finally entering the best part of autumn, where the weather is beautiful sweater weather during the day and the evenings are cool. It won't last long, sadly, because we get early wet winters so it will get really cold all the time and just... rain until December, ugh.

Ugh, I feel you about feeling weak after Covid. It took me awhile to get back to my "normal", which is going back to the gym daily and waking up at decent times and sleeping through the night. Took awhile for that.

Oh gosh, okay regarding the fitness thing, I'm trying hard to think back to a couple years ago; I had to get a nutritionist because I had a health scare (I fainted while sitting down and doing nothing) and he wanted me to get back into a routine. Let me tell you, it's SO hard, but his words of encouragement helped SO MUCH MORE than any of those """"fitness influencers"""" and personal trainers (ie. professional torturers lol) ever did because he NEVER expected more than I was comfortable with. He always said "YOU have to want to change, I'm just here to help you on that path".

Currently, I go to the gym pretty much every day for at least an hour and mostly weight lifting. It took nearly a year and a half to get back to that level of fitness for me. Pre-Covid I was doing even more to the point of obsession. Both my nutritionist and my therapist help me with coping mechanisms to ensure that that doesn't happen again. When I was first getting back into exercising, we focussed on the one exercise I LOVED doing: walking. He always said "10 minutes of walking a day is better than not doing it at all." It always started small, and walking was the thing that got me back to exercising. And, little by little 10 became 20 became 30 became an hour, and then going back to the gym was less daunting. My work has a gym which my brain deemed as "safe" in my post-covid anxiety, so I started going back via my work gym. Again, I have previous fitness experience so I started off on machines and then back into my old routines with free weights.

But yeah, definitely some walking or even just some stretching or yoga moves (my nutritionist actually tried to get me to start working out by stretching and meditating, but I don't really like doing either of those). My nutritionist, while he did want me to work towards a healthier lifestyle, never EVER pushed me to do more than I was ready for. So this is my advice to you, Lovely: what kind of exercise do you LIKE doing? Walking? Push ups? Squats? There are simple exercises that people use for physio, seniors, and limited mobility individuals. Getting up and sitting down, wall presses, light lunges, even stretches are great for working towards a more active lifestyle. Heck, even "doing weights" by lifting a full water bottle is an exercise! Mine was walking. Perhaps yours is leg lifts or shoulder rolls. Even just a little activity is GOOD!! This article here is a good place to start if you're limited mobility, and here's a good article for beginners.

Also, search on YouTube for "Workouts for Beginners"; there's quite a few workouts there, hopefully without too many ad-breaks to ruin the flow of the workouts. My favourite workouts, though are Les Mills Body Combat and Body Pump, which are both more advanced once you're into a rhythm. I used to do the classes at GoodLife before Covid, and now my CURRENT routine incorporates moves I learned in both of those (I'm still skittish about being in group settings so I kind of just do them on my own). I'm very proud of myself for how far I've come in a year and a half, when I genuinely thought I would never do it again. I could barely walk because of foot and joint pains, I was always dizzy and I was very lethargic all the time. Changing my diet helped a lot too; my nutritionist recommended a lot more protein to keep me fuller longer, and 3 meals a day with small snacks. Never have a deficit!! He doesn't believe in dieting, just "eating right". AND he doesn't make me weigh myself which helped me overcome my disordered eating triggers. He's a great nutritionist.

It can be done Nonny! Just start small, and stick to a schedule. For me I find it easier to do it during the week during my lunch break at work makes it feel like it's NOT eating into my free time, and on weekends and days off I go first thing in the morning to the gym because it's quieter. So, a routine helps for sure! I think you can do it too!!!!

Let me know if I can help you out with tips that have helped me that I haven't listed here. And, if anyone has something to help Nonny get back into a routine that has maybe helped y'all after Covid, please do offer your support! <3

ALSO as an aside, Nonny, it's recommended you start SMALL after Covid to allow your body to properly heal, so DON'T PUSH YOURSELF nor feel bad if you're slow. Every Body is different! <3

Good luck Nonny!!!

[adolin]

Hi ❤️ I was wondering, do you have some recs/advices for light cardio HIIT sessions? I follow a weight lifting program online split on 3 days, i'd like to do some type of cardio on a fourth day but online there is.. TOO MUCH infos, i'm basically a beginner still and i'm getting so confused 😭

hi hi thank you for asking I LOVE these questions ❤️ I totally get what you mean about Too Much Information, fitness internet is chockfull of info but it can and does get overwhelming (and contact story!) especially if you're a beginner.

On cardio: I'm a big cardio fan, and could yap about the benefits all day. However! I feel very strongly that the best kind of cardio is the one that you actually like doing. If you're "just" looking to add "do more cardio" to your schedule, without any specific goals, the type of cardio matters a lot less than whether it's going to be fun for you to do. It can be as simple as doing 15/20 mins on an exercise bike after you're done at the gym, or dancing to kpop videos in your bedroom, or going on a moderate hike on Saturdays. If you want to add some more structured workouts, that's also great — more on that below — but IME, finding a form of cardio that you actually enjoy is a lot more important in the long run than trying to find THE perfect cardio workout.

this is the part where I yap. sorry.

SAMPLE CARDIO ROUTINE FOR LIFTERS from this amazing (very insightful!) r/fitness post by a lifting coach who's very solid

Something like this is IMO ideal if you don't have time or inclination to do much else. If it looks good to you, stop here! No need to read on. If you want more info and resources, go on

What's HIIT anyway?

sorry to be pedantic BUT I think it's important when exploring online fitness resources to know this: "light HIIT" is a misnomer. HIIT has become kind of a buzzword that's overused in fitness circles for marketing / SEO reasons, and I understand why (visibility!) but I wanted to clarify this just so you know what to look for going forward. HIIT = "High-intensity interval training": short bursts of exercise that have your heart literally jumping in your throat, followed by recovery. You're meant to give it your absolute all and flop dead like a fish on the grass when you're done. The upside is that HIIT workouts are very short; the downside is that they're very intense, and it can be kind of mentally daunting to psyche yourself up to do it.

So maybe I don't want to do the mentally daunting workout. What else is there?

NON-HIIT WORKOUTS THAT FUCK

Just because something is branded as "HIIT" when it's not, it doesn't mean it's not a damn good workout in its own right. Here is a youtube playlist from a "follow along workouts" fitness influencer who I LOVED during the pandemic (Caroline Girvan, I've yapped about her before). I used to do one of her cardio-heavy workouts once a week as an integration to an at-home fitness routine. That playlist I linked includes 92 (NINETY TWO) workouts. Some are bodyweight, some use dumbells for resistance; pick and choose.

LIGHT CARDIO

Maybe this is what you were looking for in the first place! LISS = Low-Intensity Steady Cardio. As the name implies, instead of "high-intensity bursts + recovery" style of workout, LISS workout means that you constantly keep moving at a steady rate. The downside is that LISS workouts are much longer, and maybe more dull, and you're better off doing them multiple times a week to see benefits. The upside is that they're less taxing on your body and require less recovery time, and they can be paired up with lifting days. Something like 15 mins on an exercise bike as a cooldown after lifting + one longer session (40+ min) on a day you don't lift would be what I think of as "integrating cardio into a lifting schedule" if you don't want to do anything high intensity. Replace exercise bike with walking up an incline or jogging or swimming or dancing or whatever. You can mix and match. You can take a brisk half hour walk 3 times a week and go on a hike every other weekend. Just find something that you enjoy and can stick to ( <- personally I have an audiobook I save to listen to ONLY when I'm doing chill-ish cardio to entertain me during)

Nevermind those alternatives. I want to do HIIT anyway. What do I do?

resources: introduction to HIIT writeup from r/HIIT (not famliar with the sub but the guide looks pretty solid) + some examples of HIIT workouts that you can do anywhere depending on your preferences (bodyweight training, exercise bike or rowing machine, kettlebell swings etc)

Here's an example of a follow-along HIIT workout from an influencer I think is very solid: ONE, TWO. They're 15 minutes long and pretty much what I mean when I say that HIIT is meant to be short and deadly; you do something like this, you recover, you're done.

BIG disclaimer: Don't start with any moves that are too fancy at first. Because HIIT = high intensity, that mostly translates into "doing some moves very fast to try and get your heart rate up within the interval window" and some people interpret that as trying to get in as many reps as possible. this goes extra hard for "follow along" workouts but also in general. If you're not very familiar with those moves, you can risk injury. Some HIIT routines are very dynamic, and if you don't have the movements nailed down, you're better off focusing on maintaining form rather than doing them really fast.

Other disclaimer: I would still pair up HIIT once a week with some more chill cardio on lifting days. If it's possible. But if you're doing HIIT in an intense way, that's already a lot!

TLDR

Summing up. Example of HIIT workouts. Follow alongs: one, two, three. I'd recommend doing one of these once a week if you like them, on a non-lifting day. If these aren't your speed, then a longer session of moderate cardio on a non-lifting day would be good, depending on what you have access to and enjoy. You can also do moderate cardio on lifting days if you're feeling extra motivated.

long-ass science-y article on benefits of cardio for weightlifters because I just really love this blogger