Beginner workout advice needed

I honestly had no clue how to phrase this, and I couldn't find a decent 'newbie' thread anywhere.
If one exists, some mod can just merge this 🙂

So, let me try to explain what I'm actually looking for.
I want to know what you guys would recommend for someone who's basically a couch potato trying to finally get moving—specifically stuff that requires hitting a gym. I get that anyone can start with a brisk walk or some home workouts.

Most people pick something based on their specific goals, but I have zero clue how any of this works... like, what's the point of joining a gym if I don't even know how to actually hit my targets 🤷
For example, something I'm curious about—does everyone at the gym get a consultation or a trainer?

Why pick yoga / pilates / total body fitness / Zumba / weightlifting over the others?
Basically, what am I getting out of each one, and how do I figure out what'll actually "stick" for me? 😁
Since it all counts as exercise, and I want to actually stay consistent (just don't know which way to go)🤷
I have an idea of what I want to achieve, I just don't know which type of workout will get me there.🤷

Elizabeth Palmer2 said:Honestly, I wasn't quite sure how to phrase what I was looking for, nor did I find a suitable "beginner" topic here.
If one actually exists, perhaps a moderator could merge this into 🙂

So, let me try to explain my curiosity.
I am wondering what you all would prioritize—or rather, recommend—for someone who isn't currently active at all to jumpstart their fitness journey, specifically regarding activities that require going to a gym. It seems obvious that anyone wanting to get moving could just start with something like brisk walking or some home workouts.

Usually, people have a specific goal in mind, which dictates their choice. But again, I'm a bit lost on how everything works... I'm not entirely sure what joining a gym actually entails when I don't know how to precisely 🤷 achieve my goals.
For instance, something I'm curious about—does everyone in a gym get consulted by a manager or a trainer?

Why might one choose yoga, Pilates, total body fitness, Zumba, or weightlifting instead?
Specifically, what do I get out of each option, and how can I judge which one would be the best "fit" for me? 😁
Since they all fall under physical activity, and I want to both start and maintain consistency (though I'm still undecided on the discipline), 🤷
I have certain ideas about what I'd like to accomplish, I just haven't figured out which type of exercise will get me there.🤷

Well, take a look at yourself in the mirror from the front and the side, step on a scale, and decide exactly what your goals are—then post them here. It would also help to include your age, height, and weight so we can get a general idea of where you're starting from.

Whether your goal is to build muscle mass, lose body fat, or a combination of both, you definitely need to incorporate some form of strength training as your primary focus. To start off, your body will respond well to bodyweight exercises, but eventually, you'll need external resistance—just for the sake of ease of learning, I’d suggest weights and a gym setting.

I would personally recommend doing 1–2 interval sessions and 1–2 cardio sessions per week, regardless of whether you want to burn fat or simply improve your overall fitness levels.

Yoga and Pilates are excellent choices (provided you work with competent, professional instructors) for developing that mind-body connection. They will also help build strength and flexibility.

As for "total body fitness," honestly, I'm not sure what that even means; it sounds like a flashy marketing term used to repackage something very basic.😁

With Zumba, you'll mostly be working on your endurance, your leg and glute muscles, and your cardiovascular health. I'd recommend that as a supplement to a strength routine (if you prefer group classes, maybe pair yoga/Pilates with Zumba, or the gym with Zumba).

The gym is a fantastic option because it gives you the most direct control over exactly what you want to change, and the fundamentals aren't too hard to pick up. You can learn enough in a year of training to build a solid foundation of knowledge. I actually work in a gym, and I see people making absolute disasters of their form every single day. I would truly recommend finding a trainer who can perform a basic assessment over 3 to 5 sessions—someone to check your current physical state, identify any imbalances, create a tailored plan based on that assessment, show you the correct movements, teach you how to progressively increase your weights, and offer nutritional advice so you can see results as quickly as possible.

When it comes to gym culture and the quality of trainers, everything really boils down to which facility you choose to join. Some gyms will go out of their way to help you, while others might offer just enough assistance to fulfill their job description. Then, you have those places where the staff won't lift a finger; they’ll likely just point you toward a machine because that's the path of least resistance. Personally, I try to assist everyone on my shift as much as humanly possible, but given the various responsibilities we handle at the club, it isn't always feasible to give someone 100% of my focus—not compared to what happens during a private training session. It’s difficult, for instance, to properly teach someone the mechanics of a squat, a deadlift, or a bent-over row if you're working solo and there's a line forming at the front desk. One person needs help adjusting a setting, another is asking about a spot in the parking lot, a third wants the sauna temperature adjusted, and then someone else inevitably asks you to change the playlist on the speakers, haha. That is precisely why I suggested booking a trainer for a few sessions; that way, you actually have their undivided attention. 😉

Before you make any final decisions, you should definitely consider these points:
1) Define your specific fitness goals as clearly as possible
2) Be realistic about how much time you can actually commit to training

😉

Hey everyone! I'm also a total newbie here, just with some different questions. Since I'm a college student on a pretty tight budget, I did a lot of thinking and decided that instead of dropping cash on a gym membership, I’ll invest that money into better groceries and just work out at home.

I'm about 5'4" and 135 lbs. I don't look super fit or overweight by any means, but I'm honestly not happy with myself. I want to start moving more for a bunch of reasons, not just to lose weight. My absolute worst spot is my stomach, and I really want to tone up my arms. My legs and butt are fine—actually, if you ask me, my butt is way too small 😁!

Since I've never really done anything active before, I've decided to take it slow so I don't burn out and quit immediately. I definitely don't want that. I'm trying to make these healthy changes stick for good this time.
I found this running "program" that starts off super easy, and I think it's totally doable. Basically, the goal is to be able to run for 30 minutes straight within thirty days. It starts with just one minute of running followed by two minutes of walking... then you gradually increase the intensity week by week. On top of that, I'm planning to do P90X.

I'm still wrestling with the whole nutrition thing and learning as I go—reading up and trying to educate myself the right way. 😁 I've already cut out sweets, soda, and all that junk food from the bakery. Now I'm sticking to cottage cheese, veggies, fruit, water, tea, brown rice, and oatmeal... Honestly, I actually feel way better eating like this than I used to! I'm still learning the difference between good and bad carbs, protein, etc., though. My only struggle is that I don't have much space to cook. I'd love to get serious about meal prep, but I'm basically working with just a small cutting board and a pan, so I'm hunting for some super simple recipes I can whip up easily.

So, long story short: is this plan okay for losing belly fat, slimming down my arms, and just overall toning up? I've given myself a six-month window, and this is just the plan for the first month. After that, I'm looking into tougher workouts and more intense training.

Hey there, I’m looking to drop about two or three inches off my waist and hips, but I’m hitting a wall because I honestly have no clue where to even start with a workout routine... any advice?
Should I just lace up some sneakers and go for a run, or am I better off sticking to crunches and core work?
Also, does it actually make a difference if I hit the gym in the morning versus late at night?
Thanks in advance for any help you can give. 😁

Nicole Walker said:Hey everyone, I'm looking to lose about two inches off my waist and hips, but I'm stuck because I have no idea where to even start with a workout routine. Any advice?
Should I focus on running, or stick to crunches and core work?
Also, is it more effective to work out in the morning or in the evening?
Thanks in advance for any help! 😁

Check the fitness archives; this exact question has been asked a million times, and the community has already provided plenty of answers. Google is your friend☕.

The bottom line is that "spot reduction" is a myth. You can't pick specific exercises to melt away fat just from your stomach or thighs.

Nicole Walker said:Hey everyone! I'm looking to drop about 2 inches off my waist and hips, but I'm feeling a bit lost on where to even start with a routine. Does anyone have some advice?
Should I dive straight into running, or stick to crunches and core work?
Also, I was wondering—is it better to get a workout in first thing in the morning or later in the evening?
Thanks so much in advance for any help! 😁

If you’re naturally a morning person, go for the AM; if you prefer training right before bed, then hit it at night. Honestly, your body doesn't really care about the clock, but your mind certainly does! It's all about finding what works for your schedule. Personally, I find that morning sessions are fantastic for strength training since your energy levels feel fresh, whereas many people find endurance workouts more manageable in the evening.

Now, just a quick reality check: there is no such thing as "spot reduction." You can't pick specific exercises to melt fat off just your waistline. However, you *can* focus on exercises that strengthen your postural and respiratory muscles, which helps create a slimmer silhouette. To actually lose fat, you need to stay active and, most importantly, improve the quality of your nutrition. Please, avoid extreme calorie-deficit diets. After about 72 hours of starving yourself, your body starts fighting back by slowing your metabolism, often leading to even more fat storage around the midsection. The secret isn't eating less; it's eating better. Apply that same logic to your fitness: focus on the quality of your movement rather than just grinding through endless repetitions.

If anyone else here wants to ask for personalized advice, it would be incredibly helpful if you could provide some context first. Please include your height, weight, current measurements (chest, waist, hips), your specific goals, your timeline, how many days a week you plan to train, and your preferred style of exercise (for example, do you prefer several short bursts of activity throughout the day or one long, intense session?). Most importantly, please detail your current diet and what kind of nutritional plan you intend to follow while working toward your goal.

So, I am sitting here Googling away, but I can't seem to find anything that actually hits the mark. To be perfectly honest, I am a beginner in the most extreme sense of the word. I haven't done any real physical activity since my high school gym classes. Well, technically, I tried indoor rock climbing for about two months back in the day, but I had to quit because of a move. That was when I realized just how much I had neglected my body. During those two short months, I saw some minor progress, but the instructors kept telling me I lacked strength—especially in my legs.
I’m quite thin, weighing about 117 lbs at 5'7". What I really want is to get back the curves I used to have. I want to get rid of this flabbiness! My goal is to pack on maybe 15 or 20 pounds of muscle so everything goes to the right places. Ideally, I’d like to tone up my entire body. For now, though, I don't want to join a gym; I have zero time, and frankly, I wouldn't even know what to do there. I'd probably just end up standing around feeling ridiculous and never go back...
Can anyone recommend an actual workout program, a specific video, or honestly, anything? I truly have no idea where to start. I'm not looking for those light, breezy morning stretches you see on local TV news; I want to actually work hard. I want to feel exhausted.
Also, would you suggest running along with this? I suspect that if I start running, I'll just lose even more weight, which is the last thing I want right now.
Please, help me out. Just walk me through the basics, and then I can gradually increase the intensity, try something new, perhaps pick up a sport, or eventually hit the gym.

I realize I might be a bit of a bore to all you experts, but half of what you guys are discussing on this forum looks like total hieroglyphics to me. 😵

Richard Cook2 said:Look in the mirror from the front and the side, step on a scale, and decide exactly what you want to achieve—then write it down here. Also include your age, height, and weight so we can get a baseline idea of where you're at.

Whether you’re trying to pack on muscle, shred fat, or both, you absolutely need some form of strength training. To start, your body will respond well to bodyweight exercises, but eventually, you'll need external resistance. For ease of learning, I’d say stick to weights and a gym setting.

I’d recommend doing 1-2 interval sessions and 1-2 cardio sessions per week, regardless of whether you're looking to burn fat or just boost general fitness.

Yoga and Pilates are solid options (provided you have competent, professional instructors) for building that mind-muscle connection. They'll also develop strength and flexibility.

As for TBF, honestly, I don't know what the deal is. It sounds like just another flashy marketing name hiding some old, tired gimmick.😁

Zumba is mostly going to hit your endurance, your legs, your glutes, and your cardiovascular system. I’d suggest that as an add-on to a strength program (if you go the group route, think Yoga/Pilates + Zumba or Gym + Zumba).

The gym is great because it gives you the most direct control over your specific goals. It isn't hard to pick up the basics, which will carry you through a year of training while you soak up enough knowledge to move forward. I work in a gym, and I see people making absolute disasters of their workouts every single day. I strongly suggest finding a trainer to do an initial assessment over 3-5 sessions. They can check your physical state, identify your biggest weaknesses, build a plan based on those findings, show you the right moves, teach you how to progressively increase weight, and give you nutrition advice so you actually see results quickly.

Regarding gyms and trainers, it all depends on where you go. Some will help you a ton, some will do the bare minimum because it's their job, and others won't bother at all, likely just pointing you toward the machines because it's easier. Personally, I help the people on my shift as much as I can, but with other responsibilities, it’s impossible to give someone 100% of my focus unless they’ve booked a private session. It’s tough to teach someone a squat, deadlift, or bent-over row if you’re the only one on shift and people are waiting at the front desk, someone else needs help adjusting a machine, another person is complaining about the parking lot, someone else wants the sauna temperature adjusted, and then someone else wants the music changed. That's why I advise getting a few hours with a trainer; they'll actually dedicate their time to you.😉

Before you commit to anything, definitely do this:
1) Define your goals as precisely as possible.
2) Be realistic about how much time you actually have available.

😉

What do you guys think about the concept of guided functional training?
It seems to me that nowadays, many people can't even start any serious exercise routine without extensive prep first. People don't know how to run properly, they can't perform a single correct squat, they don't have the strength for one pull-up, and so on.

Brenda Young2 said:So I'm Googling everything and still can't find what I need. Look, I'm a total beginner here. I haven't done anything active since high school gym class. I tried rock climbing for maybe two months back in the day, but had to quit because of a move... and that's when I realized how much I've neglected my body. I saw some tiny progress during those two months, but they told me I lacked strength, especially in my legs.
I'm thin—about 117 lbs at 5'7". What I really want is to get my curves back. Get rid of this softness!! I want to pack on 15 or 20 pounds of muscle so it actually goes to the right places. Honestly, I want to tone up everywhere. For now, I don't want to hit a gym; I don't have the time and I wouldn't even know what to do there. I’d just end up feeling like a joke and never go back...
Can anyone recommend a workout program, a video, anything? I'm totally lost. I don't want those light, easy routines you see on morning talk shows; I want to actually work hard.
Should I try running too? I'm worried running will just make me even thinner, which is the last thing I want right now.
Please help me out. Walk me through this stuff, and then I'll gradually ramp things up, try something new, maybe a sport, or eventually the gym.

I know I'm probably being a bore to all you experts, but half of what you guys write on this forum looks like hieroglyphics to me. 😵

Well, you took the first step. Step two is just enduring the misery for the first month or two. It doesn't matter which style of training you pick; what matters is doing them correctly. My suggestion (and people will think I'm just pitching 😁 since I mention it in every post) is guided functional training. Google it.

I don't recommend working out at home. You're way more likely to mess up your form, and it's harder to build a "workout culture" for yourself. At home, you work out whenever you feel like it, which usually ends up being counterproductive. It's much harder to push yourself to total exhaustion. Bottom line: if you have iron willpower, work out at home. If you don't, don't even bother. 😉

Brenda Young2 said:so I'm Googling everything and still can't find what I actually need. I'm a total beginner here. Haven't done anything active since high school gym class, except for a couple months of rock climbing a few years back, but had to quit because I moved... and that's when I realized how out of shape I really am. I saw some tiny progress during those two months, but they told me I lacked strength, mostly in my legs.
I'm skinny, 117 lbs at 5'7". What I really want is to get my curves back. Get rid of this flabbiness!! And put on maybe 15-20 lbs so it goes to the right places. Honestly, I want to tone up everywhere. For now, I don't want to hit a gym because I have zero time and no clue what I'd even do there—I'd just end up feeling like an idiot and never go back...
Can anyone recommend a workout program, a video, anything? I'm lost... I don't want some light stuff you see on morning talk shows, I want to actually work hard.
Should I do running too? I feel like running will just make me even skinnier, which is the last thing I want right now.
Help me out, walk me through this. I'll ramp things up gradually, maybe try a sport later, or eventually hit the gym.

I know I'm probably being a bore to all you experts, but half of what you guys post on this forum looks like hieroglyphics to me... 😵

3 times a week, 5x5

http://rippedbody.jp/the-big-3-routine/

Are you actually kidding me right now?

Brenda Young2 said:Are you kidding me?

Nah
If you actually want to get ripped and drop the fat, you need a 5x5 split...
Full body workouts, three days a week, four days off...

It covers everything and gives you plenty of downtime...

I don't have much to work with here. I'm quite slender—about 120 pounds at 5'7". And honestly, do you really think I can just waltz into a gym right now? I haven't the slightest clue what any of the equipment even looks like. I actually had to search Google just to figure out what a deadlift was.🤦

In any case, thanks for the advice. I’m definitely keeping a gym membership in mind. Does anyone else have recommendations for stuff I can just do at home? I was thinking about picking up some dumbbells or maybe a resistance band?

Brenda Young2 said:I don't joke around much. I'm pretty thin—only 119 lbs at 5'7". Like, do you really think I can just walk straight into a gym right now?

Why not?
What’s the issue with being thin? You don't have to be ripped or overweight just to step foot in a gym.

I don't even know what any of this looks like; I actually had to Google how to do a deadlift.🤦

Again, where is the problem?
Above, Phil gave you a link that basically explains everything regarding training and nutrition. It's not rocket science. Plus, YouTube is full of high-quality creators who explain exactly how to perform these moves. It isn't complicated. Just ask, and people here will drop some good links for you.🙂

To start with, I wouldn't go to a gym; I'd just do everything at home since I have zero free time...

No time? Great. Above, Phil provided a link to a program using three basic lifts that gets solid results. This routine is more time-efficient than anything you could do at home with dumbbells or resistance bands. You can even scale it down to 3 sets instead of 5 to cut your workout time by a third.

Besides, you probably *do* have the time, you've just decided to spend it on something else. If working out matters to you, you'll carve out 3-4 hours a week for it (and it doesn't strictly have to be 3 days a week). But if every single day is packed with 16 hours of stuff you find more important than exercise, and you won't sacrifice one second for a workout, then whatever—you aren't going to make progress whether you have weights at home or just resistance bands. It's all about priorities, right?🙂

Brenda Young2 said:Thanks for the advice regardless; I'm definitely keeping the gym option on the table. Does anyone else have suggestions for working out at home? Should I pick up some dumbbells or maybe a resistance band?

You could start at home by beginning with some warm-ups, then move into lower body movements such as for instance (since you mentioned wanting to focus on your glutes, you can probably skip the jumping exercises—they tend to just burn calories rather than build shape). Then, here you'll find more exercises targeting the same areas. For the first month or two, try doing them without weights; after that, you could introduce light dumbbells, say 5 or 10 pounds, for squats and similar moves. If you're planning to train at home, you really need to master the proper form, so be careful with that. Everything is laid out clearly there. Once you feel comfortable, try adding extra exercises to your routine if you feel up to it; there are plenty of videos online explaining the mechanics of each movement. Since you're just starting out, there’s no sense in diving headfirst into something high-intensity. Just pick a few moves, learn how to do them correctly, and let your body gradually adjust. Maybe aim for 30 minutes, three times a week, and see how your body responds. You could mix it up: one day focusing strictly on the lower body, one day on the upper body, and one day as a full-body session (like). If abdominal definition is the goal, it might be better to work everything a little bit; it's tough to get that toned look through isolation exercises alone, regardless of what the scale says. As for gaining weight, I'm not sure how you'll approach that—personally, I eat like an elephant and still can't seem to put on a pound. 🤔 Anyway, take a look at those links; they might help. The most important thing is patience. Don't expect instant results and don't quit. That first month is always the hardest, but once you pass it, things actually start getting interesting. Make those 30 minutes yours. If you're struggling with motivation, throw on some music or something and just get into the zone.

Elizabeth Palmer2 said:I wasn't sure how to phrase what I'm looking for, and I couldn't find a suitable 'beginner' thread.
If one exists, a mod can just merge this into 🙂

So, let me try explaining what I need.
What would you all recommend for someone who isn't active at all and wants to start hitting a gym? I get that anyone can just start walking or doing home workouts.

Everyone has different goals, so they pick accordingly. But honestly, I have no clue how any of this works. What's the point of joining a gym if I don't know how to actually reach my goals? 🤷
For example, something I'm wondering about—does everyone at the gym get a consultation with a trainer?

Why choose yoga, Pilates, total body fitness, Zumba, or weightlifting?
Basically, what do I get from each, and how do I figure out which one is the best fit? 😁
Since it's all physical activity, I want to find something I can actually stick to long-term. 🤷
I have some ideas about what I want to achieve, I just don't know which type of training will get me there.🤷

Hey, if you're new to working out, shoot me a DM. I can help you out.

Brenda Young2 said:Thanks for the advice regardless, I'm definitely looking into joining a gym. Does anyone else have recommendations for home workouts? Should I grab some dumbbells or maybe a resistance band?

Honestly, I think people are just intimidated by the gym. Just buy three pairs of decent leggings and get after it! 😁

There’s nothing to be scared of, and don't waste your money on cheap little weights or bands. They're useless.

I won't go through the trouble of quoting everyone right now, but regardless... I’ve finished these workouts, and honestly, I feel like I could push even harder. I actually found someone to hit the gym with. I suppose I’m a little intimidated, if I’m being honest; this whole thing is still quite foreign to me. However, the consensus seems to be that having a partner is vital just for those initial sessions, and after that, it doesn't really matter much.
I am going to head straight to bed now so that I have sufficient energy for the entire day tomorrow.

Oh, and yes—thank you all for the wake-up call!

Hey there.

Does anyone here have any experience balancing gym time with an L5-S1 disc surgery? I lost that particular piece of hardware about three years ago... I do some floor work occasionally—mostly core and lumbar stability stuff—but like most people, I tend to get a bit lazy when I'm stuck working on my laptop all day.

I swim from time to time, though more frequently than I probably should... the problem is I live in a town without an indoor pool, so I have to drive to the next city over just to get some laps in.

And now, thanks to a certain "talent" for eating too much, I’m sitting at about 183 lbs at 5'8". My core is actually pretty strong, even if my build makes me look more solid than lean.
Let's call it an endo-mesomorph leaning toward mesomorph.

So, my question is: what can I actually expect to find useful at a gym? I definitely can't touch rowing machines or deadlifts—not even close—because my back is basically shot, and frankly, it's twice as old as I am. Weighted squats? Forget about it... anything like that could easily land me back on an operating table for a different disc.

Truth be told, I probably shouldn't be doing half the things I don't even realize are off-limits yet.

What's left on the table? Dumbbells (hopefully those are okay), kettlebells (maybe?), pull-ups, push-ups... the elliptical, basic bodyweight exercises...

The goal would be to drop maybe 15 or 20 pounds... let's say 22 lbs just to be safe... firm up the physique, and if my arms stay this size while my chest fills out a bit—given how much muscle I've lost just from lack of access to decent facilities—that would be great.
I'm in no rush to show off at the beach in three months.

But has anyone dealt with a similar situation, or at least knows how to navigate it? Thanks.

I honestly think you’d be much better off seeing a doctor first—just to figure out what your actual physical limits are before you accidentally push too hard—and then finding a certified professional to help design a workout plan, rather than trying to crowdsource medical or fitness advice from an online forum.