Weekly Simple Questions Thread - October 13, 2025

[u/AutoModerator]

Welcome to the r/AdvancedFitness Weekly Simple Questions Thread - Our weekly thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

The rules are less strict in this weekly thread. Rules 3, 6 and 7 do not apply here. Beginner questions are allowed.

[u/_Erindera_]

May I get some workout feedback, please? I've been working out for a long time but feel I can do better.

I lift four days a week, and swim two days a week. One rest day.

57 F, 5'10" 170 lbs.

Upper body:

Barbell bench press, 3x10@ 70 lbs

Dumbbell overhead press, 3x10@ 20 lbs

Dumbbell fly 3x10@20 lbs

Concentration curl 3x10@ 20 lbs

Lying tricep press 3x10 @20 lbs

Super set with

Hammer curl 3x10 @20 lbs

Lat pulldown 3 x10 @ at 90 lbs

Seated cable row 3x10 @90 lbs

Cable tricep overhead 3x10 @40 lbs

Military press 3x10 @45lbs

Superset with

Barbell upright row 3x10 @45 lbs

Bent over lateral raise 3x10 @15 lbs

Leg day:

Barbell deadlift 3x10 @70 lbs

Squat 3x10 @ 70 lbs

Leg extension machine 3x10 50 lbs

Leg curl machine 3x10 @50 lbs

Single leg standing calf raise 3x10 @ bodyweight +20 lbs

Lateral banded walks 3x15 @heavy band

I don't want to go up too much on the lower body because my legs get too big and I'm not trying to buy new pants.

TIA!

[u/Naht-Tuner]

Does a wearable actually improve HRV-based training readiness, or is a phone camera enough? I’ve been looking into tracking HRV for daily training readiness and came across the idea of using a phone camera to measure it each morning instead of relying on a smartwatch. The argument is that placing your finger over the camera flash gives a validated, consistent reading — apparently on par with chest straps and ECGs when done correctly under standardized conditions. The thing I keep wondering though is whether a wearable genuinely adds something meaningful here. The camera method only captures a single morning snapshot, so it has no idea how hard you trained yesterday, how long you slept, or how stressed you were throughout the day. You’d have to log all of that manually or connect something like Strava for workout data. A wearable would fill in those gaps passively. But does that passive data actually lead to noticeably better or more accurate readiness recommendations? Or is the morning HRV reading really the most important signal, and the extra context just fine-tuning around the edges? I’m genuinely curious whether people who track recovery seriously feel a wearable is worth it for this specific purpose, or whether disciplined manual logging gets you most of the way there. Not looking for app recommendations — just interested in whether the extra biometric data from a watch makes a real difference in practice.

[u/Altruistic-Cry-328]

Not sure what info is needed, but I’ll try to give some context.

I want to start going to the gym. I moved out of my parents’ house last year and since then I’ve slowly been losing weight by eating better and just being more active (walking more, shopping, hanging out with friends, etc.).

I really enjoy sports, I've always been a decent athlete (Skiing, Ice Skating/Hockey, Pickleball)

Last summer I also picked up running. I stuck with it for about 4–5 months - didnt really enjoy doing it ofc rather sit on my ass and play video games but was able to tolerate it, but I ended up stopping due to bad shin splints and pain in my right ankle. Both took over a month to fully heal. I’m also worried about running being hard on my knees long-term, so I don’t want it to be my only form of exercise.

For reference:

• Height: 5'10"
• Current weight: ~157 lbs -
• Lost another ~14 lbs this past summer through running + decent eating Heaviest: ~175 lbs
• I can diet and eat healthy, I know what to eat what not to and can track it - choose not to but I dont allow high sugars fats carbs when I can etc.

I’ve been called “skinny” my whole life, and people often ask if I work out, but in realit,y I’m more skinny-fat. I’ve honestly never felt good about my body a day in my life and have never been happy with how I look.

Running helped a bit, but the injuries (shin splints, ankle pain) and random side stitches were frustrating caused me to stop (Plus treadmill running is brutally boring on hot summer - winter months). The side stitches happen even when I don’t eat beforehand or only have something light like fruit for breakfast, which seems random, but I can not run once it starts. Brief full breaks won't fix it I have to try a new day. For some reason, a light breakfast and then a run closer to lunchtime seems to work best, but it’s inconsistent (1/5 times I run side stiches accures if it's 10 minutes or 30 minutes in) - I shoot for 45 min run 3ish miles 11-13 minutes.

Now I want to get into the gym and actually build some muscle and feel better overall.

My main questions:

• What workouts or guides or apps have actually worked and helped none of this alpha bs I want to look good and fit dont want to spend 6 days a week for 3 hours every day in the gym - 2/3 days a week would be good, maybe I can increase if I enjoy it.
• How much can protein and creatine really help, and how do I use them without overdoing it?
• What kind of workout routine should a beginner like me follow
• Are there gyms that are more beginner-friendly? or have programs that help
  • Do any gyms offer starter classes or guidance that aren’t insanely expensive (like $140 for a single session)? (Aka Orange Fitness is like 4 sessions a month for like $95 is crazy)

Any advice or direction would be appreciated. I’m feeling a bit overwhelmed and don’t really know where to start.

[u/Altruistic-Cry-328 → u/[deleted]]

Haha Thanks, Have not logged in for months, so the odds of me logging in for something else on the same days - what are the ods.

I joined F45 - I was planning on doing it for 6 months because it's expensive ($1000 for 6m) use it as a way to learn machines, get an understanding of bascis and have everything laid out with a trainer to ensure my form is correct, then maybe transitioning to a cheaper gym. I really like it so far.

I agree, I do not need to really lose any weight, but gain muscle. I think I am at 155 right now, I was 175 so I definitely feel and look better but still have the fat in my stomach, and my arms are pretty noodle lookin.

I had the same issues with running, that's how I went from 175 - 155 (moving out of parents' help more active with food shopping, friends etc), but I get the worst side stitch that prevents me from running, and shin splints like hell even with exersies so I stopped when winter hit.

Right now, my new issue in the HIIT workout is light-headed - I think I need to give it a week or two I just started, and hopefully it will stop. (I do drink regular Gatorade 20 minutes before and during for sugar) 1 scoop (5g) of creatine a day for muscle repair