Workout Questions and Answers About Weight Training Topics


Have you ever had a questions about strength training or cardio workouts? Maybe you always wondered how much rest between sets you should be getting or the best workout plan to build the most muscle mass. Below are several workout questions from real people just like you. We provide detailed and in-depth answers along with workout advice and training tips to help you get motivated and keep improving!


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  1. I have had 3 back surgeries and my question is whether doing push-ups from the back of a couch would be of any benefit?

    • shapefit

      Hi Bill – With prior back issues, you definitely want to be very careful when doing any type of exercises, especially push-ups. I would run this by your back doctor and show him exactly how you will be performing the push-ups in order to get the clearance from a professional. The last thing you want to do is cause more problems to your back.

  2. I am a 29 year old female that’s trying to lose a bit of belly fat for the summer. I’m not overweight but would like to lose some fat and tone my body. I’ve been doing 30 minutes of cardio every day for 2 months now but haven’t seen results yet. Am I doing something wrong and should I be doing ab workouts with cardio? What’s the best for shedding a few pounds and toning for a beach body?????

    • shapefit

      Hi Lette – When in doubt, always look at your diet first. The food you eat is much more important to losing body fat than exercise. Remember, abs are made in the kitchen, not in the gym. Try cutting back on starchy carbs (rice, bread, potatoes, pasta) later in the day (after 4pm) and stick to mainly lean protein and veggies. Also watch out for fruit later in the day since it’s packed with sugar. For cardio, try doing your workouts in the morning on an empty stomach. This way you will tap right into your fat stores and start burning adipose tissue versus burning off any carbs you’ve eaten during the day. By doing these 2 things you should see great results in about 12 weeks.

  3. Don Crandall on

    So far I have not had much success with informative answers to a few questions. Here goes: I am 72 years young. I have had both knees completely replaced, right knee twice. I am a diabetic, so far a cancer survivor. I am currently weight training 3 days per week with mostly cardio on Tuesdays and Thursdays. This usually takes me about 35-40 minutes each session to complete my exercises. I do mostly my upper body and my abs on Monday, Wednesday and Friday. I do two to three sets most of the time for each exercise. I am not trying to become Mr. Senior America. I would simply just like to put on a few pounds of muscle (at least that people can tell that I lift weights) and lose weight. Currently my weight is 201 pounds at 5’10” and my diabetic doctor wants me down to 185-187 pounds. Leg work is simply out of the question because of my knees. Since I am a diabetic I really have to watch what I can eat. Are there any programs that you could suggest to me that I might be able to use? Something that I can perhaps change up either every other week or on a monthly basis? I am not going to spend lots of money for supplements that mostly don’t work anyway. I take a combination of whey and concentrate protein usually within an hour after working out. My cardio consists of 5 minutes on the treadmill (at about 2.3 mph), 5 minutes on the elliptical and 10-12 minutes on the rowing machine. The rowing machine has been suggested by one of the trainers at my gym. Anyway your suggestions and perhaps a couple of programs that I might be able to get involved with would be great. Take care and be safe 🙂

    • shapefit

      Hi Don – We appreciate your comments and want to first congratulate you on following a fitness regimen at your age. You are a big inspiration to other seniors out there. We can provide a few tips for you to try out but we actually don’t provide custom workout programs to our visitors. We would simply be too overwhelmed since we are working hard every day publishing health and fitness content on our website. That being noted, you might want to post your question on our fitness forum and you should receive some positive feedback and might even get a few recommended workout programs provided by our helpful members. In terms of tips for you to follow, we recommend increasing your cardio to 45 minutes per session and kick up your rowing workout to 20-25 minutes and the treadmill and elliptical to 10 minutes each. Rowing is excellent for burning calories and fat. If you want to drop a few more pounds, perform your cardio first thing in the morning on an empty stomach (sip on a BCAA drink during your workout). This will allow you to tap right into your fat stores. In terms of gaining lean muscle mass, for a 30-40 year old guy, it’s great if they can gain just 3-5 pounds of pure muscle per year. At your age, you might want to consult with a Anti-Aging specialist and have your hormones checked out. They will do blood labs and get a complete breakdown of your current hormonal baseline. If your free and total testosterone levels are low (which they probably are at your age), you should be a great candidate for HRT (hormone replacement therapy). Make sure to run everything by your diabetic doctor first to be on the safe side and to make sure they are in the loop if you decide to go this route. By supplementing with HRT (testosterone), you should see amazing results in lean muscle mass, strength, energy levels and sex drive. Men’s natural levels of testosterone start to decrease at about 10% each decade after the age of 40, so by replenishing your lost levels you should see incredible results!

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