Getting older so I've decided I need to get into a routine of working out.

toototabon, 23 days ago

Hey there, happy 30 !!!

For context, I’m on the other side of the scale: barely 25 and a skeletal build that only sweet, sweet depression can give you. Truly hoping that soon enough we’ll accurately recreate this meme 🤝

As I feel quite anxious going to a gym, not many pointers on that direction. For doing something at home… can you do squats?

I bought a kit of stretch bands (Amazon 🇧🇷 link) to start building some resistance both for legs and arms. It included a little booklet of what exercises you could do with each item. As a starter, I cycle between any 4 of them, doing 10 reps each time.

I find it natural that only oneself (let it be weight, resistance, etc.) can be used as their own measure; please assess and adapt this to you.

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Rather than a how-to input, I’d like to address why do it? And not just once but consistently (?!). Because at times, doing it just for the sake of it dries up the motivation. So, what fun goals do you want to achieve with movement?

In my case, these are the ultimate goals fill me with determination (and goblin energy):

• Doing a headstand 🤸‍♂️
• Recreating KhianKB’s impression of Edna Mode.

Mainly, not only be done with the exercise sessions, but reap the benefits of that strength and flexibility in your day-to-day life.

Be feral.

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Congrats on the beard, too! :)

unknowing8343, 23 days ago

The most important tool you can use, and this is no joke and even more crucial for a begginer is consistency.

And what I mean by it is that you have to show up. Doing it for a week is not enough. You gotta build the discipline.

My sources are:

• Athlean-X: literally a gym coach. You’ll find many videos for begginers. He specially focuses on athleticism and not necessarily to be a giant croissant, which I really like. My goal is to look nice but also to be able to play some sports. Also lots of bodyweight resources.
• Jeff Nippard: amazing evidence-based approach, but probably a bit too focused on becoming a giant croissant for my taste. Still watch him because you can learn A LOT from him.
• Andrew Huberman’s podcast has some very interesting episodes on fitness, physical health, food… that might make your workouts and jogging sessions a bit more productive, with a very scientific approach.

CaptObvious, 23 days ago

Ask at your gym about personal trainers. Check out their qualifications and reputation with other clients. If you just meet once or twice to outline a program, it may be worth the investment.

Congrats on taking the first step!

LeadPharmer, 23 days ago

We are fortunate to live in times where there are myriad evidence based resources online.

If you are looking for Hypertrophy (adding muscle) specifically I would recommend Renaissance Periodization (Dr. Mike Israetel) and Jeff Nippard on YouTube or their websites.

If you are looking for strength or general wellness I can not more highly recommend Barbell Medicine. I’ve had great success with several of their programs and my friend had tremendous success running their beginner template: www.barbellmedicine.com/…/beginner-template/

Even if you don’t buy a template they are a wealth of great information that is freely available.

Best of luck and congrats on taking that step!

Tiefa, 23 days ago (edited 17 days ago)

I can second both of these channels. Jeff is more straight forward and family friendly and Dr. Mike is as straight forward (maybe not straight tho, you’ll know if you watch a video lol) but with added comedic effect and maybe a bit more ‘bro’y’. Both are excellent channels for information though potentially more for intermediate lifters but you can def get great information for a beginner. They will mostly talk about sleep/diet/training as the biggest things early. Don’t try to complicate anything or do anything crazy. Another resource you can look into is Starting Strength by Mark Rippetoe which will focus on the big three lifts of dead lift/bench/squat. Those lifts can be intimidating in the beginning because they are all compound lifts but will yield great results for full body strength and get a base.

Be kind to yourself in the beginning and consistence is very important. Good luck!

Also, if you really want someone to tell you what to do Renaissance Periodization has an app that will make workouts for you. It is expensive though I think $200/6 months but it will adapt to you and do everything for you. I have yet to try it but I’ve considered it.