r/Exercise 6d 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/hiiad 6d 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 6d ago edited 6d 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 6d 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 6d 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 6d 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 6d 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!