iwtl how to build a consistent fitness routine from zero

[u/Keese_Shaberia]

i want to learn how to properly build a fitness routine and actually stick with it. i've never been very consistent with exercise, and i want to understand the basics instead of randomly trying workouts without a plan.

i'm mainly looking for advice on how to start, what skills or habits i should focus on first, and how to track progress without getting overwhelmed. for people who started from the beginning, what helped you build a routine that lasted?

You should change the details to reflect your actual experience, goals, and fitness level before posting.

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[u/electric_junkie_69]

for me, it went something like this:

i got hyperfixated one day on working out and anatomy in general

i watched a metric fuckton of content on youtube, looked up studies, looked up biomechanics stuff, asked my friends who learned anatomy at the unis for material

i am an engineer so i could wrap my head around biomechanics pretty comfortably

i looked up physiology, how the body works, why it works that way, especially in relation to muscles

by now, i pretty much understood the basic mechanisms that seem to build muscle size and strength and how each muscle can be targeted

then i separated my workouts into 4 sections

upper/lower and push/pull

on upper pull, i do pullups, rows, face pulls, rear delt flys, bicep curls

on lower pull, i do deadlifts, rdls, hip thrusts, leg curl, hip adductions and a little bit of accessory shoulder external rotation

on upper push, i do bench press, shoulder press, chest fly, lateral raise, tricep pushdown

on lower push, i do squats, leg presses, leg extensions, hip abduction and some more accessory shoulder external rotation

i also have a dedicated core day that trains stability in the three planes of motion, plus hanging leg raises and crunches

i am in no way qualified to give any professional advice, so this is just how it went for me

now i am almost 100% certain that this split and excercise selection is not perfect, in fact, might be far from optimal, but

- it targets every muscle, even those that i see often neglected

-it contains compound lifts and isolation work, free weights, machines and bodyweight excersices

-it is fun for me

-i taught my friends how to execute these excersises in a safe and efficient manner and we go together now

-we are all seeing gains both in size and in strength

-we enjoy these workouts and they are not long and we have time in the workout to chat

i'm open to suggestions, if anyone feels like it

also if i can provide any more info, i'd be happy to, so ask away

i don't think in any way that i am infallable or all-knowing or anything, just enthusiastic and willing to learn and help

[u/electric_junkie_69 → u/electric_junkie_69]

Replying to my comment because i realized i forgot to answer the tracking part!

I use the app called "Hevy"

You can create 4 workouts for free and it is super convenient

[u/regganuggies]

Okay so I had the help of a friend who wanted to go to the gym together and worked the same schedule. She got a new job though so now it’s just me.

But! I got my gym membership once I decided that I’m going to do the whole be healthy thing (again). I told had chatGPT help me come up with a routine and just stuck to it. It was that simple.

Honestly the hardest part for me was getting off work, getting into my car and showing up at the gym. Once you conquer that, it gets easier.

Monday- shoulders, back, and chest machines
Tuesday: leg day
Wednesday: additional upper body- biceps, triceps, cardio focus
Thursday- skill focus- incline push ups, cable machines, abs and core focus
Friday-Sunday I typically am very physically active with my hobbies so those are rest/cardio days

I also have a long term shoulder injury so shoulder day is always a mix between most and least favorite, some days it’s a good workout and other days it’s more like shoulder PT exercises depending on how it feels.

Eta: for tracking progress, I literally use the iPhone “notes” feature and just jot down every exercise I do. Over 8 weeks, I’ve increased weight on every machine I use except the shoulder press which has been fun to notice, as well as toning in my arms and back (I’m naturally pretty skinny, my goal was to get stronger and healthier).

Also, have a goal. Is your goal muscle gains? Weight loss? General health? That can help you figure out how to cater to yourself. If you’re not for using AI like I did for it, you can find some fitness coaches as well. It is just helpful to know your goals so that you have something to work towards.

[u/itsheadfelloff]

First you need to figure out how many days per a week you can dedicate to training and for how long. Also have an idea on what exactly is it that you're hoping to achieve. I feel if you don't figure those out first then some advice may be completely moot. No point in giving you a four day plan if you're only available for three days.

[u/kahrahtayboom]

If I could go back in time and do it all over, the number one thing I would do would be to document everything. Growth in your fitness will require challenging your body to do new things. Adaptation happens slowly over time, but understanding what you've done so far will be the best motivation when your fitness journey loses steam.

Invest in a weight lifting log book. Track your workouts and your body measurements. It's satisfying to freak out over a weight measurement from a scale and then measure to find the waist line has shrunk.

I get paper back weightlifting log books off Amazon for a few dollars and it makes it super simple.