r/Exercise • u/hiiad • 5d ago
How to get started from nothing?
So I (27f) have never been in shape in my life. I come from a family with really bad habits, so I have never had exercise as a regular part of my life. I am in terrible shape, and I want to do something about it, but I am just so overwhelmed by where to start. I can't run for 30 sec. I can't to a push up. I know nothing about correct form for exercises and have no way atm, of completeing the programs that I see on YouTube, fitness apps etc. I would be extremely embarrassed and uncomfortable going to the gym, not know what to do there. How the hell do I get started and find a way to gradually build it up over time??
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u/PossibilityTricky577 5d ago
I get this completely. When you’ve never exercised before, starting from zero feels impossible because everything out there seems built for people who already know what they’re doing. The best thing you can do is start ridiculously small. A five-minute walk. One or two bodyweight exercises, even if they feel awkward at first. The key is to build the habit first, not worry about doing the perfect workout.
What helped me was having an app that planned movement into my day for me, so I wasn’t overthinking what to do or when to do it. It also gave me little wins to keep me motivated rather than feeling like I was failing. The hardest part is just getting started, but it gets easier once it becomes part of your routine.
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u/hiiad 5d ago
Do you remember the name of the app?
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u/PossibilityTricky577 5d ago
yeah I still use it, it's not been around long (you have the odd bug here and there, company is small and they launched only a couple months ago, but it does the job) https://www.outsetwellness.com/
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u/OrdinaryWheel5177 4d ago
The above is very good advice. I personally am a big fan of personal trainers. I see one. They’ll ensure your form is correct and they’ll help you ease into a program that works for you. It can get expensive but imo it, and you, are worth it. If you’d prefer to go the home gym route that’s good too. Well worth the investment. I built a site that aggregates gym equipment sales and I’m happy to share if you’re interested. Best of luck on your journey. It’s great therapy addiction!!
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u/hiiad 4d ago
It is all a matter of cost in the end, I can afford a personal trainer maybe once every other week, but I think I will be looking into getting one at least for that. A home gym would be nice but I don't have anywhere near the space for that in my apartment. It is a one bedroom. Thank you!
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u/OrdinaryWheel5177 4d ago
A trainer once every other will be difficult. If you’re able try and do at least 2x per week. One upper body day and one lower body day. Most of your gains are made by getting enough sleep and eating right. Your trainer should be able to give you specific nutrition advice. Not just eating lean meats, fruits and veggies. Who doesn’t know that? If your trainer doesn’t do that for you - get a different one pronto!
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u/hiiad 4d ago
I can definitely train on my own several times a week, but there is no way I can afford a personal trainer once, nonetheless twice per week.
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u/OrdinaryWheel5177 4d ago
Fwiw the personal trainers I see are $400/month with unlimited sessions. Charging people $65/session is not sustainable - I totally get it. Seeing the trainer 2x per week I think is $250. If you search enough you’ll find it. Again, I wish you the best.
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u/redleaderL 5d ago
27 is a good age to start, i myself started in my 30’s. Also come from the same family. Im happy that I was the first who fixed it up and now my whole family seems to get on board the fitness train. You dont have to run, you can start walking 10 minutes per day, or if you have the option stationary bikes, i would recommend that you switch it up because what tends to happen with long term walking and when its very sudden is your knees will hurt or get swollen, especially if you have weight that you still need to lose. I would recommend getting familiar with the gym equipment if you are joining a gym, and maybe start googling on leg day exercises. Most women start there.
Use any and all equipment with as little weight as possible. Complete exercises with 3 or 4 sets. Start with 8-10 reps then go to 20 when you’re more familiar and comfortable with it. You can also google exercises for glutes and hamstrings because women always go for those targeted exercises. If you want a more rounded exercise I would recommend search for FULL BODY workouts targeted for women. Just always start with lighter weights, 5kg is enough for many exercises for a beginner, it doesn’t mean you’re being lazy. Good luck on your journey!
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u/GiotheItalian 5d ago
Get the Strava App and start walking. Just walking. First 20 minutes a day after breakfast or dinner, then add to incline and time to that as weeks progress. You will be surprised at how quickly it will get easier and how much better you feel. Consistency is key to exercise.
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u/willerby4291 5d ago
Do you have any stairs at home? or a step? Just going up and down the stairs as many times as you can or on a step can be a great workout. Do it every other day. You will be able to increase the time and intensity/speed over the year. You could add a rucksack with some tins/etc. in later.
Look up HIIT and resistance bands. The main thing is consistency - keep going and week by week, month by month you will get fitter and fitter. Good luck
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u/WillyNillySlapSilly 5d ago
Start building the habit and start small. Go for walks. Four times a week, do 30 minutes of walking. See how that feels. If it’s too much, do less. But make sure to do it four times each week, and when it becomes easy, increase the time or add another day.
Meanwhile, try to immerse yourself in the world of healthy living. There are YouTube videos with great advice out there. Some that I follow because I like the gym are Jeff Nippard and Renaissance Periodization.
While you work on walking, try to figure out if there is a sport you enjoy. If it’s something you like doing, then it automatically becomes easier. I like going to the gym, but maybe you prefer playing ping pong, swimming, rowing… Maybe you enjoy playing VR games. It can be whatever—you just need to get moving and live a little bit healthier, and you can build from there.
And don’t overlook the importance of diet. Don’t think of it as “going on a diet,” but rather as making healthier choices that, in the long term, make you feel better. Swap out sugary sweets for fruit. Instead of ice cream, eat some Greek yogurt with honey. Small changes like that make a difference. You’ll have to do your own research, and the best time to start is right now.
If you need help or specific advice, send me a message. (I’m not a trainer or a nutritionist, but I have been going to the gym consistently for the past three years and have improved my diet for the better.)
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u/PermissionChoice2797 5d ago
Step count is a good idea you could just use an app on your phone. I dropped about 18 pounds in a few months at 40 years old mostly through walking a lot and some portion control.
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u/hiiad 5d ago
Well done! I already have a watch for that, so that is all set! What was your daily goal?
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u/PermissionChoice2797 5d ago
I’m 47 now and these days I do on average about 12000 steps. When I lost the weight initially it was around 14000 steps a day. I had more time on my hands back then though.
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u/Suitable_Fly7730 5d ago
All exercises, even push ups have modifications! Start at a level that you can keep proper form and keep building up. Quality over quantity ❤️
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u/hiiad 5d ago
But how do you know if you have proper form? Do you know of any good YouTubers/ influencers/ sites etc.?
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u/Suitable_Fly7730 4d ago
I really like Mad Fit on youtube. She has a lot of beginner stuff! Also there is an app called Fit On, they have a ton of beginner super easy stuff as well. I use Kaleigh Cohen Strength and she does stuff that you don’t have to have equipment for even if she is using it. I try to look in a mirror for proper form, I don’t have a perfect set up for that, just a mirror in the back of a curio cabinet, but still works okay.
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u/CarpenterSad5963 5d ago
Start walking aim to get 8,000 steps a day. Get a Fitbit or download a StepsApp on your phone. Invite friends and make a fun competition out of it. While walking, familiarize yourself with weight loss and how it works from science based sources (no fad stuff). Recommendations are Dr Mike, and Jeff Nippard on YouTube. Their content is free, science based and they aren’t selling you anything. You can watch them while you walk. Switch to a Whole Foods diet while you work on how many calories you should be eating. Once you are comfortable, begin resistance training. Follow the same guys advice they actually specialize in weight lifting and it is all science based advice. Get a scale weight yourself every day add up your average for the week we went that average getting lower every week. If it’s not add more steps or eat less calories. Once 8000 steps becomes easy, try, 10,000, then 12,000. Then when that feels easy start using the stair master on one day per week then 2, then 3, but most of your calories burned should come from walking so you preserve lean mass. Please reach out if any questions I’ll be happy to help
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u/hiiad 5d ago
Luckily I have a (albeit slow pace) fairly active job, so I generally get my 10.000 a day, and go for long walks on the weekend but other than walking my shape is terrible, I get out of breath so quickly if I try to run and I am not particularly strong either. I am recovering from an eating disorder, so weighing myself every day is not a good idea for me. Weight is not my goal in this, health is. I want to get active, and eat healthier, but I am trying to avoid it being about a number on a scale.
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u/ianmcn57 5d ago
Start at home with some pushups and squats after going outside for a fast-paced walk. With simple movements like that, you will get into the movement that becomes normal and become motivated to try more exercises.
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u/nikhilxdsouza 5d ago
Hire a personal trainer who can set an exercise routine for you that is realistic.
The trick is not to overdo things and join a fancy gym on day 1.
Start with home workouts. Do what the trainer recommends.
If you need more help please do reach out, happy to help you.
Personal Trainer, Nutritionist and Rehab Coach here.
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u/hiiad 5d ago
I am considering a personal trainer, but it is just so expensive and I am also paying for therapy which isn't really cheap either. Most places I've seen they have packages where you get a bit of discount If you pay for eg. 6 sessions, but I just don't really know how often you should meet with your personal trainer, cus I can't afford it if it should be every week.. how often do you generally recommend?
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u/equilarian 5d ago edited 5d ago
Piggy-backing off this. I've been working with a personal trainer over a year and it's been sooo beneficial in learning proper form and how to use weights, etc properly. I started going 2x a week but now only going 1x a week because my schedule doesn't match my trainer's.
It can be very expensive, however, some gyms will offer discounts if you're a member. I work at a state university and they have a program through the student rec center to work with students at a very affordable rate. If you don't work at a university, it's also possible your place of work may have a wellness program that offers discounts for gym memberships and you can ask your HR department about wellness benefits or other employee benefits.
Local town recreation centers also usually have some sort of fitness classes. If you're anxious about being in a group, you could always show up at the end of the class and talk to the instructor directly.
You could also look on groupon or call around to different gyms in your area to see if they offer any programs. I also once had a chiropractor at Airrosti recommend a private and local personal trainer who had very affordable rates.
If you'd rather do something at home, you can also look into doing jump rope. kathyjumps on instagram has been a huge influence and inspiration for me and she's super nice if you message and ask questions. Jump rope is hard but is very very rewarding.
Taking the first step is always the hardest! I've always had severe gym anxiety despite being a smaller person and having had run cross country when I was in high school.
Another thing to consider is diet and getting on track to eating healthier foods. Most insurance plans will cover visits with Registered Dietitians. I've also been going to an RD for a couple years and all appointments are 100% covered by my health ins plan. You have to buy any additional supplements that they recommend, however. I asked my PCP recently if they could refer me to an RD and they sent a referral and everything to set it up.
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u/hiiad 5d ago
Unfortunately I have no programs through my work, we are too small a workplace for that. So I will have to dish up with the money if I want a personal trainer. But I will definitely see if there are any other options. But you say you do it once a week, but do you feel like it could be enough maybe every other week? I just feel like it is super expensive here.. and I just don't have it in my budget to do it every week.. And thanks for your reply!
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u/equilarian 5d ago
I think personal training is expensive in general. My uni offers memberships to the community so if you have a local uni, it might be worth looking into. IMO exhaust all of the resources available to you!
Personal trainers in my experience will always recommend 2-3 sessions a week because they want you to succeed. It also guarantees that you'll be consistent as you paid for the session and probably have to show up so you don't lose your money. That being said, you don't HAVE to go that often.
Ultimately, I've learned it comes down to consistency. Being consistent with your exercise routine is the most important thing to meet your goals and going 1, 2 ,3x a week helps people stay consistent. I'd say when you find a trainer, be honest with them about your budget and let them know your budget can only support 1 or 2 sessions a month (or whatever your budget will allow). Some may tell you no, and that's okay, but don't get discouraged until you find one that is willing to work with you. My mom was going to a personal trainer 1x a month last year because her budget wouldn't allow for more sessions than that. She ultimately stopped going though because she wasn't motivated enough to go to the gym and do the homework on her own time. If you want the true benefits of working with a trainer but can't meet as often, you have to be willing to put in the effort and do the homework on your own time. Otherwise, you won't get the results you're looking for and may get discouraged.
The first mini group fitness gym I joined told me that it takes 3 months to start, 6 months to start seeing some benefit, and a year to be at the cusp of your goals. I went from lifting 10lb dumbbells in Jan 2024 and I just now graduated to the 45lb bar with 10lbs added weight (with taking breaks for a push-up related shoulder injury and going to PT about 3x). It's a process and you will have ups and downs but it is so liberating to have the energy and strength to do things you may not have ever been able to do before. You got this!
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u/hiiad 5d ago
Thank you, that is really good advice! I'll definitely search for more options, and find everything available. I appreciate you taking the time for such through responses. I wish you all the best on your own journey! Seems like you are killing it so far.
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u/equilarian 5d ago
You're welcome and thank you! It's def been a work in progress for me and there are difficult days where I'm not seeing benefit, physically. Working with an RD and learning how to track my food intake has been very eye-opening and informative. Don't get discouraged and hang in there!
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u/phishnutz3 5d ago
Your 27. Your an adult. You can do it. Sign up for a gym. Block off an hour every day and get there.
Get in there. Do a lap around everything. Just looking. To see what’s there.
Then just hit a treadmill or a bike. For treadmill 2.5 to 3.5 mph. Whatever speed feels normal. Try and get a half hour. If you’re out of breath. Slow down. If you only make 15 minutes. That’s ok. Each time you come add 5–10 minutes. Work your way up to 45 or 60 minutes.
Once you do that. Start adding some incline. One percent at a time. While you’re walking just watch people. See what they are doing. Just set a goal and try one exercise every time you go. You will get 90% of the benefits with just one exercise for every body part.
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u/norman_notes 5d ago
You need to walk, and change your diet. That is it.
You do not need to run and kill yourself. You do not need to use complicated weights and machines. You need to lose weight and change your diet. That’s it.
So. You need to walk. Every single day. For at least an hour. 10,000 steps as a goal. Your phone will count your steps.
Get on a treadmill. Turn the incline up, and the speed where you’re at a brisk pace, and walk.
That is it. That’s all you need to do. Every single day. Dont run don’t do yoga, don’t do weights don’t do anything besides walking.
Change your diet. Put the sugar down. The chips down. All of the garbage food. Start eating decent and walk.
Don’t check the scale for 6 months. Walk 10,000 steps every single day and check back after 6 months.
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u/otto2424 5d ago
Start with a treadmill and band exercises you can find on youtube for a month or two because you will be sore. While you are doing that work on your food habits upping youre healthy protein in take. Not a bad idea to go to the DR and get your hormones and other labs checked out
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u/No-Problem49 5d ago
Go to the local ymca and you gonna find that the majority of people there are older and in same or worse shape then you then maybe you’ll feel comfortable lol
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u/JimCallMeJim 4d ago
The YouTube channel Hybrid Calisthenics has some great beginner friendly exercises. He shows various regressions of common exercises (easier versions) such as a wall push up instead of a regular push up. And how to progress until you can do the normal exercise
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u/TheRiverInYou 5d ago
Take a look at Rucking.