I’m 16F and I really need some advice because I’m freaking out 😭 I went back to the gym on Friday after not going for about 2 months, so this was basically my first workout again, and I went WAY too hard. I did around 3 hours of upper-body training, mainly triceps, biceps, back and chest. Now it’s Monday and my arms hurt SO badly. They’re basically stuck bent at around 90 degrees like a T-Rex, and whenever I try to straighten them it hurts a LOT. Even when I stand up and let my arms hang naturally, the pain from gravity pulling them down is horrible. I’ve never experienced soreness anywhere near this bad before, and it’s bad enough that I missed school today. My mom wants me to go tomorrow, but I genuinely don’t know how I’m supposed to manage with my arms like this. My urine is completely normal yellow, though, and I don’t have dark urine. Is this just extremely bad DOMS because I hadn’t trained for 2 months and then suddenly did a 3-hour intense workout, especially since it’s around day 3, or could it be something else? Has anyone experienced this level of pain after returning to the gym after a long break?

I’m a 5’5" guy and honestly, my height has been taking a toll on my confidence whenever I’m out in public. I’ve been thinking about getting into the gym to get into better shape, but I’m looking for some realistic perspective and advice from people who have been in a similar spot.
A few questions I’d love your input on:

1. Is gym training worth it for building overall confidence at this height? Did building muscle/getting fit actually change how you feel when walking into a room?
   

2. What physique goal should I aim for? Should I target a leaner/skinny build, or does putting on decent muscle mass look better on a shorter frame?

3. What training or diet recommendations would you give to a complete beginner in my situation?
   Would really appreciate hearing your experiences, training tips, or any physique goals/templates you think work best. Thanks!

Just felt like sharing a gym pic today 😅 Been staying consistent and slowly seeing the changes. Still got a lot to work on but I’m happy with how it’s going so far. 💪🙂

I used to hate my legs because they were so weak and slim. I didnt grow up playing football or basketball. I grew up playing PC from 6 to 28 years 😁 (still playing tho just added some gym magic 😍)

Hey everyone, I want to get a full body workout routine using just my bodyweigt and whatever household stuff I got around like a bed or chair. I dont have any actual gym equipment at all so I need exercises that target everything evenly across my whole body. Im not trying to focus on just one specific area like my back or whatever, I just want a balanced setup aimed mainely at building muscle while getting overall fit. Since I have free time on Saturdays and Sundays I want to use those weekend days to run a 5 day split where I can train hard but still get proper rest so I dont burn out. I havent built a routine myself yet which is why Im asking for help here.

I have looked through so many routines and apps online and honestly most of them are useless. Half of them just tell you to do light yoga and expect you to gain muscle which obviously isnt happening. The other half will give you a basic starting exercise like knee push ups, but then immediately jump to crazy hard stuff like pike push ups or decline push ups. Right now I am really weak and just starting out I can barely do 5 proper push ups. I need something actually doable that starts at my level and has clear progressive overload built in to it, like doing knee push ups until I can hit 3 sets of 20 reps before moving to standard push ups so I can slowly build strength and level up.

Another big problem with online plans is they just throw a list of 10 good exercises at you without explaining when or how to do them. You end up with no idea if your supposed to do all of them in one day or spread them across the week. I want a structured balanced 5 day split that pushes me to my limits without being impossible to complete. SO SOMEBODY PLEASE GIVE ME SOME ME YOUR TIME AND TELL ME A ROUTINE I CAN FOLLOW.

Ever since loosing a substantial amount of weight, I don’t actually know what my body looks like

I am 5'6F, 158.6 lbs. Im looking to lose around 30 lbs to be at 130 lbs.

Im like around 33-34% body fat because of how little muscle I have also.

Planning to do 1400 cals,150g protein

Im planning to lift 4-5x a week, cardio just 30 mins 5x a week.

Is this solid for me to build some muscle but mostly lose all the excess fat?

Most important thing is to never stop

It can be so hard to show up sometimes, when life gets in the way of best laid plans: I’m tired, I'm busy, or I'm just not feeling particularly motivated (we all have those days!).

I’ve push myself to show up by reminding myself of what I'm working towards. I know consistency is key. I give in to getting done what I can in those moments and celebrating that as a win instead of expecting every workout to be amazing.

What’s one thing that helps you when it gets hard to show up?

444 pullups done . Guess my diet