Suggest a beginners home work out?
Discussion
Looking for some advice on home workouts.
To set the scene i'm 5 ft 10. approx. 72kg and turn 40 later this year. Cycle approx. 60 miles per week and in decent health / fitness.
However I have very little in terms of muscle or body definition. I'm what you'd call skinny i think.
I'm looking for a work out that I can do maybe 30 / 45 min a night 3 times a week with the intention not to become a muscled god but just to gain a little bit of shape really. Googling opens up a myriad op options all of which are very confusing to someone with limited knowledge.
Plenty of people saying 'oh do some body weight exercises' or 'do some calisthenics' or 'just lift some weights'
I know all of the above might have an impact, but I don't know what to do, how often to do it / number of reps / weight etc
So.... would any of the following provide what I want? Or can anyone provide something to follow that would meet my needs?
Kitwise I don't have a great deal - a garage to work out in plus a set of dumbells. That's about it.
Mens Health
https://www.youtube.com/watch?v=n3gTHy6WR9U
https://www.muscleandfitness.com/routine/workouts/...
https://www.tigerfitness.com/blogs/workouts/dumbbe...
https://www.fitnessblender.com/videos/upper-body-d...
To set the scene i'm 5 ft 10. approx. 72kg and turn 40 later this year. Cycle approx. 60 miles per week and in decent health / fitness.
However I have very little in terms of muscle or body definition. I'm what you'd call skinny i think.
I'm looking for a work out that I can do maybe 30 / 45 min a night 3 times a week with the intention not to become a muscled god but just to gain a little bit of shape really. Googling opens up a myriad op options all of which are very confusing to someone with limited knowledge.
Plenty of people saying 'oh do some body weight exercises' or 'do some calisthenics' or 'just lift some weights'
I know all of the above might have an impact, but I don't know what to do, how often to do it / number of reps / weight etc
So.... would any of the following provide what I want? Or can anyone provide something to follow that would meet my needs?
Kitwise I don't have a great deal - a garage to work out in plus a set of dumbells. That's about it.
Mens Health
https://www.youtube.com/watch?v=n3gTHy6WR9U
https://www.muscleandfitness.com/routine/workouts/...
https://www.tigerfitness.com/blogs/workouts/dumbbe...
https://www.fitnessblender.com/videos/upper-body-d...
You’re probably about to get a million opinions so I’ll start with Stronglifts 5x5. There’s very little thinking you have to do and as a beginner you’ll see some early progression (as you probably would with anything to be fair) 
There’s an Android app, don’t know about iOS.
https://stronglifts.com/about/
ETA you’ll need a barbell
There’s an Android app, don’t know about iOS.
https://stronglifts.com/about/
ETA you’ll need a barbell
I'm a novice so caveats here, I've big respect for 5x5 but it doesn't work for me.
They are great exercises, but five sets takes a lot of time, 5x5 mostly worked my legs which killed my running, and it never really did enough for my arms to make me look even. I also think some of the exercises really benefit from having someone experienced check your form, I've been unknowingly ballsing up my Pendlay rows for about six months.
Honestly, after about two years endlessly pricking around with variations of those exercises, a few more, and running, I've only concluded that it's best just to spend £60 and a one off with an online trainer to get you a routine based on what you want, based on what equipment you have available.
There's actually more to this than asking what to do on car forum. If you ignore me however, despite my criticisms, 5x5 is probably the answer. The exercises are superb.
They are great exercises, but five sets takes a lot of time, 5x5 mostly worked my legs which killed my running, and it never really did enough for my arms to make me look even. I also think some of the exercises really benefit from having someone experienced check your form, I've been unknowingly ballsing up my Pendlay rows for about six months.
Honestly, after about two years endlessly pricking around with variations of those exercises, a few more, and running, I've only concluded that it's best just to spend £60 and a one off with an online trainer to get you a routine based on what you want, based on what equipment you have available.
There's actually more to this than asking what to do on car forum. If you ignore me however, despite my criticisms, 5x5 is probably the answer. The exercises are superb.
I’m similar to you in terms of age, weight and general fitness. I started doing an online burpees workout with a colleague when lockdown first started and continue that to this day.
The benefits are that it’s a quick all round workout and can be done to suit your time needs - there are videos online where some are doing non stop burpees for half an hour to upto 2 hours.
There’s a lot of variation you can introduce to these workouts, such as 2 press ups for each burpee. Great for cardio and building up muscle. There’s also Hindu press ups and squats you can do to add more variation. No equipment needed and can be done while watching football and you can break it down to 25 non-stop, break and go until your benchmark is met. We did a few sessions of 300 burpees but that was just getting carried away because there was nothing else to do during lockdown.
The benefits are that it’s a quick all round workout and can be done to suit your time needs - there are videos online where some are doing non stop burpees for half an hour to upto 2 hours.
There’s a lot of variation you can introduce to these workouts, such as 2 press ups for each burpee. Great for cardio and building up muscle. There’s also Hindu press ups and squats you can do to add more variation. No equipment needed and can be done while watching football and you can break it down to 25 non-stop, break and go until your benchmark is met. We did a few sessions of 300 burpees but that was just getting carried away because there was nothing else to do during lockdown.
Choice paralysis is a problem.
If you take a longer view - it is going to take a long time for your efforts to pay off, and it is going to take a continued effort to sustain them.
You can’t really know what you’re going to enjoy or what is going to work for you until you’ve tried. You can’t even really be sure what your goals are (a good goal might be ‘complete a 12 week beginner program’)
From that POV it doesn’t matter what you do, really, in 5 years time the most important thing is the next 3-5 months captures your interest.
Given you have minimal equipment, I’d download the caliverse app and take a look at their no equipment programs. It’s free.
If you take a longer view - it is going to take a long time for your efforts to pay off, and it is going to take a continued effort to sustain them.
You can’t really know what you’re going to enjoy or what is going to work for you until you’ve tried. You can’t even really be sure what your goals are (a good goal might be ‘complete a 12 week beginner program’)
From that POV it doesn’t matter what you do, really, in 5 years time the most important thing is the next 3-5 months captures your interest.
Given you have minimal equipment, I’d download the caliverse app and take a look at their no equipment programs. It’s free.
Jordan Yeoh fitness on YouTube kept me fit throughout lockdown. Great selection of videos with a range of intensity levels. I never really tried level 6 mind.
The only thing I struggled with was bicep and back as difficult to work them without weights and a bar but for fitness they were great.
The only thing I struggled with was bicep and back as difficult to work them without weights and a bar but for fitness they were great.
Well, not unexpected to get lots of options
I've downloaded a couple of the apps mentioned and will take a look.
Any feedback on any of the specific workouts linked in the first post - ie: are they junk or will they at least work to an extent? This is the level of hand holding required!
I've downloaded a couple of the apps mentioned and will take a look.
Any feedback on any of the specific workouts linked in the first post - ie: are they junk or will they at least work to an extent? This is the level of hand holding required!
Dan_1981 said:
Yeah I can manage a couple of pull ups 
Don't have a bar at home though.
Dumbells - I think enough plates to make up a 20 kilo one maybe 25kg
That's good. A lot of people cannot.Don't have a bar at home though.
Dumbells - I think enough plates to make up a 20 kilo one maybe 25kg
Just as a for example - in your first video there were bent over rows. I would be surprised if bent over rows with a 25kg dumb bell did anything for you at all, and if it did, it wouldn't for very long. If you can figure out a pull up bar, or get TRX straps and do rows, you have more options for increasing resistance over time - which is the goal with all of this stuff.
I'm a bit older and much less fit than you, but I've recently started doing some weight training at home (just dumbbells).
My advice would be find a series of videos on YouTube with someone you can stand. I am currently doing Epic from Caroline Girvan, which has a good mixture of arms, upper and lower body and abs, but without the annoying shouty style of many videos.
https://youtube.com/c/CarolineGirvan
My advice would be find a series of videos on YouTube with someone you can stand. I am currently doing Epic from Caroline Girvan, which has a good mixture of arms, upper and lower body and abs, but without the annoying shouty style of many videos.
https://youtube.com/c/CarolineGirvan
Another vote for 5x5. Your muscular results will vary - unlike another poster, I started gaining shape and definition in my upper body first.
I paired the 5x5 with viewing StartingStrength videos on YouTube.
I made sure I started light - remove the ego - you soon build up if you do 3x per week, even from an empty bar and I haven't been sore once, just dog tired.
I made sure I had access to a mirror front and side and reviewed videos before and during workouts, checking my form as I could.
5x5 needs 90-180s of rest between sets plus some warm-up sets for the first two exercises. In the beginning I could go from stepping into the gym to stepping out in 35 mins. This has risen to about 50 minutes as the rests grow on some exercises.
With this in mind, if you're in a gym, you'll be hogging a rack for nearly an hour with a lot of it sitting still. This may not go down well.
The alternative (my choice) is to buy your own kit. The weights get substantial quickly, so you will need some sort of safety bars for squats and benches.
However, if you want a zero-cost option, I would use Joe Wicks on YouTube. Definition - probably, but strength gains means lifting heavy weights, so it depends on your priorities and preferences.
I paired the 5x5 with viewing StartingStrength videos on YouTube.
I made sure I started light - remove the ego - you soon build up if you do 3x per week, even from an empty bar and I haven't been sore once, just dog tired.
I made sure I had access to a mirror front and side and reviewed videos before and during workouts, checking my form as I could.
5x5 needs 90-180s of rest between sets plus some warm-up sets for the first two exercises. In the beginning I could go from stepping into the gym to stepping out in 35 mins. This has risen to about 50 minutes as the rests grow on some exercises.
With this in mind, if you're in a gym, you'll be hogging a rack for nearly an hour with a lot of it sitting still. This may not go down well.
The alternative (my choice) is to buy your own kit. The weights get substantial quickly, so you will need some sort of safety bars for squats and benches.
However, if you want a zero-cost option, I would use Joe Wicks on YouTube. Definition - probably, but strength gains means lifting heavy weights, so it depends on your priorities and preferences.
He’s not going to be doing stronglifts at home with a 24kg dumbbell.
You don’t need to lift heavy weights to get stronger - you need to work against resistance. There are lots of challenging bodyweight exercises. Getting a one arm chin up for example is no joke. Legs are tricky but can still be done especially as a beginner.
You don’t need to lift heavy weights to get stronger - you need to work against resistance. There are lots of challenging bodyweight exercises. Getting a one arm chin up for example is no joke. Legs are tricky but can still be done especially as a beginner.
gregs656 said:
He’s not going to be doing stronglifts at home with a 24kg dumbbell.
You don’t need to lift heavy weights to get stronger - you need to work against resistance. There are lots of challenging bodyweight exercises. Getting a one arm chin up for example is no joke. Legs are tricky but can still be done especially as a beginner.
Makes sense to me.You don’t need to lift heavy weights to get stronger - you need to work against resistance. There are lots of challenging bodyweight exercises. Getting a one arm chin up for example is no joke. Legs are tricky but can still be done especially as a beginner.
Personally if I did calisthenics I'd make it a training goal to do things like the "human flag". Hugely impressive.
Having never done stronglifts I can't comment on it but a downside to it would be that you would need quite a bit of kit to do it. If I were you I would start off basic. Get a pull up bar and do 30 minutes of bodyweight squats, pull ups and press ups 3 x per week. These three exsercises alone will cover most of the body.
gregs656 said:
He’s not going to be doing stronglifts at home with a 24kg dumbbell.
You don’t need to lift heavy weights to get stronger - you need to work against resistance. There are lots of challenging bodyweight exercises. Getting a one arm chin up for example is no joke. Legs are tricky but can still be done especially as a beginner.
Agree, but progressing is a total ballache if you're constantly faffing with this band or that. It only takes a matter of weeks before someone is able to lift their own bodyweight by squat and deadlift. Very easy to run out of inventiveness or get bored with it, e.g. getting your kids to sit on a table while you do seated calf raises... thanks holiday workout plan!You don’t need to lift heavy weights to get stronger - you need to work against resistance. There are lots of challenging bodyweight exercises. Getting a one arm chin up for example is no joke. Legs are tricky but can still be done especially as a beginner.
Joe Wicks has a nice mix of stuff, beginner, and very hard. I'm sure for zero pounds you could do very well. Also, reducing the workout to a single limb - pistol squats, SL deadlift etc, single arm OHP etc. will at least halve the weight required too, if not more. A single leg squat with a 25kg dumbell on your shoulder is not going to be a breeze.
The number one factor to success is.... consistency. So whatever you do, do it for a good 2-3 months 3x per week and you can reasonably expect results. Bigger muscles equals weights plus the correct diet. More definition is just diet, in my yoyo diet body's experience.
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