https://www.youtube.com/watch?v=cKx8xE8jJZs&t=25s

I dont know I just do cardio

Shit Just Works has a weightroom comm, the main mod "shittydwarf" or similar seems to have great evidence-based fitness chops (AKA a gem in the sea of bro slop), and seems real eager to help folks figure stuff out.

Haven't been over there in a year or so but ought to be a much better than average resource.

Broader instance, if you're unfamiliar, is not great.

Every time I get a gym membership I end up quiting after going a couple times. I'm too afraid to try anything most times, I'm too weak, small, pathetic to even belong. It just reminds me of how I felt everyday in highschool. The times I do try I'm sore and miserable for days after.

Working out at home I've never felt like I see any meaningful results even if I dedicate multiple hours a day to it. I've always wanted to take steroids but don't have any access. Sorry that doesn't help, but I guess I just mean, I wish it was easier to have a guide.

Is it worth getting like a Bowflex or something? I know you're supposed to be able to just do prison workouts and get buff but I can't.

No matter what anyone says, the answer is this: it's way harder than you think it is.

The reality is that even if your body was the perfect normal bell curve bullshit majority that doesn't actually exist, even those imaginary people don't have solid stable fitness routines.

The reason is that you basically have to keep changing things up in order to continually induce adaptation. That alone means that whatever you do is going to require you to have enough functional knowledge of the both biomechanics and fitness in order to adapt your workout rather continuously.

If you're like me and you have idiosyncratic limitations on your body, then it gets even harder.

So, here's what you do. You personally have to start a little notebook or journal and answer the following questions:

What are the categories of exercising that I need to be aware of to build a fitness routine? I'll start you off with stretching, calisthenics, aerobics, weightlifting, and Pilates.

What are the major muscle groups that need to be worked?

For each muscle I can identify, what is its antagonist?

What are the conditions under which my body will actually adapt to the stress I apply to it instead of being a waste of energy and time?

What changes do I need to make to my diet when I start exercising as fully as I imagine I would like to? What will it cost me and how will I change my eating habits to accommodate these needs?

For each muscle I intend to work, what are 3 exercises I can do?

For each of the 3 exercises I identified for each muscle, what are the differences between them?

How many exercises do I need to do before I have worked every muscle group? How will I sequence these exercises so that I touch each muscle group at least once per week?

What is the effect of exercise sequencing on a workout? Given that, which exercises should I do in which order?

What makes sense as my warm up for any given workout day? What makes sense for my cool down?

I don't want to discourage you. You absolutely can go find routines online and just follow them, but most of them are relatively static and it's just not enough to do the same thing over and over again without understanding how it all works and when you need to change things.

It took me about 3 false starts and 2 solid months of figuring out my routine. I got it down and it's great. About 6 months in I had to change it up my overarching plan a bit, but it wasn't too bad given that I had been adapting my plan every week over those 6 months.

This is achievavle for you, but treat it with the respect you would treat a college course. Take notes, do research, ask questions, find mentors, experiment, document, revise, plan, measure.

You can do this. It's hella worth it

I’m in the gym once a week and hit 5x5 deadlift and front squat at 245lb and 155lb respectively. I’d like to be stronger and lift more but I’m pretty happy with the progress and baseline I have been able to maintain over the years. I have a few basic rules I live by, but I am no gym expert. My basic rules are as follows:

-You are only as strong as what you can show up and lift every week. A one rep max means jack if you give yourself a hernia and can’t lift for a year. Remove the ego and focus on form and muscle activation. Focus on mind body connection. Don’t be afraid to bring the weight down so you can bring the intensity and precision up.

-The most important thing you can accomplish when going back to the gym for the first time in a while is to get back in the habit of going to the gym. There’s really not much else you can accomplish and the WORST thing you can do is strain or injure yourself because you’re trying to play catch up. Do something you like! Take it easy! Have fun! Remind yourself why you go to the gym. Think about your fitness goals, and STRETCH! These things can be hard to make time for, but are critically important.

-every day is core and🦵day. The body is a complete dynamic system from the top of your head to the tip of your toe. I am no expert, but from what I have seen, 90% of physical therapy is some variation of: “do these exercises to strengthen your core” the core ESPECIALLY is so critically important to not overlook because it is so unrewarding to exercise unless you’re a pretty low body fat percentage. I am not very lean but I am still able to do those very strenuous, complex movements like squats and deadlifts, without injury, because of core strength. You can lay on a mat and torture yourself for an hour with a timer and Medicine ball and get an extremely good workout. It’s just very mentally difficult because, like many kinds of exercise, it just sucks. Very good for you, but psychologically torturous. I like exercises like dead bugs because they aren’t overly strenuous, they act as a stretch in some ways , and they just help prevent injury overall. The legs are worth working every time imo simply because you’re always bound to get better results and it’s much more practically useful.

-Mental toughness. It’s very different from ignoring pain from injury. Finding that line is part of the practice of lifting or any kind of athletic endeavor. I like running for this, even though it’s definitely not for everyone. It’s easy to just pick up and do as long as you pace yourself. It’s an incredibly shitty experience, especially at first, but if you keep at it, you start to find something exciting about going a little faster and further each time. This is where it becomes critical to pace yourself. But once you are able to find something enjoyable about going for a damn jog, I think every other form of exercise becomes that much more enjoyable. Swimming is a great alternative. Any torturous cardio will do.

I think the mental toughness is especially important, even if it sounds like some meat head shit. Lifting and exercising generally can be very mentally difficult and there’s never a good time for it. It’s easy to plateau and get frustrated. It’s easy to give up because of some small discomfort or inconvenience. I’m always surprised by the excuses I hear myself making in my head when it’s that time of the week again to go pick up the weight. even after all these years.

Depending on the kinda base you’re working with and what you have access to, the cardio might be a good place to start. Hope to hear updates! Best of luck and don’t forget to stretch!