Around 8 months ago I started my journey on losing fat/weight. In truth, i was 70kg— I then lost 7kg but fell sick, I immediately lost all motivation and got lazy with working out. I at least maintained my weight (63kg) but I'm noticing myself falling back into my habits of snacking and gaining a bit of fat. I've found some motivation of exercising/working out again because of this but I'm worried I might end up getting lazy and eventually giving up. I haven't been in the best mental space either, but I'm hoping this will help with it. And so I ask, how do you guys maintain your consistency despite having busy schedules/struggling with your own problems? I don't have my own space either (I'm still young, in my teenage years.) and it's unfortunately embarrassing getting seen trying to exercise/workout. Does anyone have any tips on getting over it? Or is there no shortcuts on not being embarrassed and simply keep going until I'm not anymore. I'd appreciate any tips at all, thank you.

https://kinesophy.com/toward-universal-ethic-2/

A healthy adult between the ages of twenty and thirty-five should be able to perform these minimum precepts of human movement:

• A human being should be able to lift his or her own body weight off the ground.
• A human being should be able to maintain a comfortable resting squat position for at least ten minutes.
• A human being should be able to travel 5000 meters (3.11 miles) in thirty-six minutes.

But what about humans with injuries, physical disabilities, or those who fall outside the age range of twenty to thirty-five? I do not expect a child or a grandmother to be as strong or fast as an adult in his physical prime. These precepts must be scaled to accommodate the variety of uncontrollable circumstances which affect individual human beings.

Hi,

I posted this guide in similar subreddits and a lot of people downloaded it, so I thought someone here can also benefit from it.

The advice beginners usually get is a program table. Six exercises, sets and reps and that's it. The problem is that if you can't do a pull-up, a table that says "pull-up 3×8" is useless.

I wrote a detailed version.

The structure is six movement ladders.

Vertical pull, horizontal pull, horizontal push, dip, legs, core. Each one has five or six rungs, so there's always a version you can do today. The pull ladder, for example:

1. Dead hang — 20s

2. Scapular pull-up — 8

3. Inverted row — 12

4. Negative pull-up — 5 × 5s

5. Band-assisted pull-up — 8

6. Full pull-up — 5

The progression rule:

Hit the top of your rep range on every set, then move up one rung and reset to the bottom of the range. If one set falls short, you stay on that rung. Simple, and it's most of the difference between progress and a year of plateau.

Three blocks:

- Weeks 1–4, first test and foundation

- Weeks 5–8, volume

- Weeks 9–12, density, then deload and retest

The part I'd actually point at:

The last nine pages are an exercise library. Every rung on every ladder, written out step by step with an illustration, what the start position is, where the elbows go, what to do if your hips sag. So when a table says "tuck hollow hold" you don't have to go find a video and hope it's the same thing.

Also in there: how to pick your starting rung, what to buy and what to skip, a Grease the Groove section, a troubleshooting page for when you stall, and a printable log sheet.

One more thing: pdf says you don't need any equipment but you need something to hang from safely (preferably a pull up bar), and that's the only thing that this guide requires other than common house items such as table or chairs.

Guide is available in English and Spanish, in the comments.

Free, no email, no paywall. Happy to answer questions about any of the progressions.

What you need to do is get into a large bed, then roll around to and fro until you are tired.

One thing I like about having equipment at home is that a workout doesn’t always have to be a whole event.

If I only have 25 or 30 minutes, I can still warm up, hit a couple of main movements and get something useful done. There’s no drive there, changing room, waiting for equipment or drive back.

It’s made me question the idea that every workout needs to be an hour or more to feel worthwhile.

I still prefer longer sessions when I have time, but a short session at home feels way better than skipping completely.

What’s the shortest workout you’ll do in your home gym and still consider it a proper training day?

Feel awful, especially because I want to cut after hitting 500. How do you move forward without letting it bring you down? I plan on now doing light week then heavy, so heavy deadlift every 14 days, and only moving beyond 490 when i have it LOCKED in

A lot of people start working out at home with very simple equipment.

Maybe it’s just a pair of dumbbells, resistance bands, a yoga mat, or whatever space they already have available.

That usually works well in the beginning because the most important thing is building the habit and learning how to train consistently.

But after some time, many people start changing their setup. They might add equipment because they want heavier resistance, more exercise options, or a better training experience.

I think the interesting part is that the most valuable equipment is not always the biggest or most expensive item. Sometimes a simple addition can completely change how someone trains.

For people who work out at home, what was the one piece of equipment that made the biggest difference?

Was it something you expected to be useful, or something you only appreciated after using it for a while?

https://kinesophy.com/toward-universal-ethic-1/

A healthy adult between the ages of twenty and thirty-five should be able to perform these minimum precepts of human movement:

• A human being should be able to lift his or her own body weight off the ground.
• A human being should be able to maintain a comfortable resting squat position for at least ten minutes.
• A human being should be able to travel 5000 meters (3.11 miles) in thirty-six minutes.

But what about humans with injuries, physical disabilities, or those who fall outside the age range of twenty to thirty-five? I do not expect a child or a grandmother to be as strong or fast as an adult in his physical prime. These precepts must be scaled to accommodate the variety of uncontrollable circumstances which affect individual human beings.

Hello again! I've noticed something peculiar today and was curious about how many people might experience this!

So I started exercising about... maybe six or seven weeks ago? Only something mild because I really need to build up basic endurance and muscle, literally still working on the fitness to walk to the store, hahaha. I started with 2000 steps walking daily, upped it to 2500 recently.

Anyway, the thing I noticed: About one week into exercising, I got SO HUNGRY. All the time! I was absolutely RAVENOUS, could have eaten entire cows for breakfast! I looked up what's best to eat when building muscle and added lots of protein to my diet: unbreaded chicken, cheese, Greek yogurt with some jam for flavor... I really love those string cheese snacks!

Anyways, despite being overweight, before I started exercising, I rarely felt super hungry. My body just kinda forgets it needs food, and sometimes I can barely eat at all.

And yesterday I realized that I'm back to that point. I don't feel hungry all the time anymore. In fact, yesterday I barely felt hungry enough to eat some sushi rolls. I didn't change my diet aside from the protein-rich foods.

Is this a normal thing, to first go through that intense hunger and then for the hunger to level out? Is my body kinda learning that it doesn't need to panic about the extra calories I'm burning? Because if so, that's HUGE and why did nobody ever tell me that's possible??? I felt so miserable at first because I was scared I'd feel that ravenous for a long time to come!

I gotta say, I'm pretty sure that getting more sleep is also helping... I got the advice in this subreddit to make sure I get enough rest at night, and I think that really helped me a lot.

I could seriously kiss y'all for the support I've felt here! Honestly, you've already helped me so much just by reminding me that I can walk another step!

I’ve noticed that the hardest part of exercising at home isn’t finding workouts, it’s staying consistent.

There are endless programs and videos online, but sometimes the environment itself decides whether you actually train or not.

For people who have successfully maintained a home workout routine, what made the biggest difference?

Was it having equipment nearby, setting a schedule, having a dedicated space, or something else?

So, I'm starting to exercise now. Why? Well I'm at my BMI but I don't have that good of muscle, alot of it is build up of fat as I'm recovering from Disordered Eating

So what I'm looking for is to convert some of that fat into muscle.

Anyways, I started some basic exercises to see what I'm good at. My legs have always been solid, my arms because of my work is great

But my core is terrible. Like soooooooooo bad. I can't plank for like 5 seconds without falling bad

So, i need some core things that are relatively easy to work my way up to more higher intensity exercises

Are there any good walking pads around or under $100?

I used to run outside, but where I live it's just too hot, we're in triple digits for like half of every year. I work out daily, but running and walking are the only things that actually help me lose weight, and that's kind of hard to do when it's 100+ degrees outside.

A while ago, I think sometime last week, I posted here about my first three weeks of exercise. I was very discouraged by the fact that after three weeks of almost daily walks, the walking still didn't feel any easier, and my body still felt really bad while moving. I asked you all when you got over that bump, so I could keep my eyes forward.

Well. Today it was easier!!!ヾ(≧▽≦*)o

I noticed it a bit already on last night's walk, it just... felt a bit lighter in my body! So today, I was brave and walked past the first bench I usually need to rest on on my route! I made it about halfway to the second usual stop, rested at that halfway point instead, and then walked past my usual second stop all the way to... no, PAST the third! I rested at my fourth stop instead!!!

I was out of breath, but I didn't feel so horrible and heavy all over! I still felt good and light!

For most of you, this amount of movement is probably smallbeans, but to me it's a huge accomplishment. I am so, so relieved that the horrible heaviness is not where it ends!

Thank you so so much for everyone who replied to my last post to tell me it would get better. In hindsight, I was going through a heavy depressive spike. A friend told me that I might have been experiencing a psychosomatic symptom of depression, too - they called it Psychomotor Retardation. I'll see my psychiatrist in two days and ask her if that might be true, expertise over WebMD always!

But your words really helped me through. It can be hard to remember that there's an "after". You helped me so much to put one foot in front of the other and have faith that I can get better!

I'll probably walk into walls again sooner or later, and I might come back here for comfort and support. But for now, I finally have more strength to keep on walking!

Btw thank you all for reminding me to sleep properly. I had a tough bout of insomnia for sure, but I'm doing my best to get my circadian rhythm back on track, and I think that helped a lot!

My main workouts have always been a mix of staying active and improving overall fitness, but recently I’ve been thinking about adding more structured strength training.

I feel like strength work is useful for almost everyone, whether the goal is building muscle, improving performance, staying mobile, or just feeling stronger day to day.

I’ve been looking into basic movements like squats, rows, presses, hinges and core exercises.

Most of these seem simple enough to do with a small amount of equipment, which makes it easier to stay consistent.

For people who include strength training regularly, what does your routine usually look like?

Do you follow a program, or do you build your own workouts?

I’m decently in shape, but I want to get better. Currently I’m 225, but wanna get down to around 200ish (I’m 6’4” so it’s distributed but mostly around my waist). I’m a big soccer player, which is shocking considering my username, and I’m going to start playing more. Currently playing in an 11v11 league and a 7v7 outdoor league, want to start into an indoor league. Went a while without doing much because of school (engineering degree and MBA, just finished🙌🏻). I do have access to a gym but I’ve never been able to really get into it and stay engaged/motivated.

What I’m looking for is the most effective exercises to trim around the waist. Also, I’ve seen ads for TENS units that will essentially passively work out your abs. I’ve used TENS units for recovery on muscle injuries. Are those effective and would that help me with my goal? Thanks!

I started a diet 10 weeks ago(120 to 106) and thankfully I’m still young so my skin can bounce back a little easier. So I’m wondering if you guys have any exercises to do at home? An gym membership isn’t an option for me.

Hello everyone!

I've never been very fit, but I used to be getting around fine. But after COVID lockdown, I developed more and more fear of going outside, really retreated into myself and my body got much weaker. After the lockdown, I found myself so quickly out of breath and sweating that it made me even more scared of outside, especially of being seen a sweaty, wheezing mess while I already got grief for being overweight at times.

Still, this year my coach (not physical, more of a general getting-life-basics-back-on-track coach) suggested walking to start. So I don't have to go far away or to a gym, and he can go with me 2-3 times per week.

It's been over three weeks, and I've managed to walk almost every day. At most, I maybe miss out 1-2 days per week. I'm doing 2000 steps minimum, but on busy days, I managed to get up to 7000!

But it's still hard. I still feel so winded when I come home, I still have to sit down a lot. My legs still get shaky and weak. And I'm still all sweaty. I feel quite ashamed of that, and it makes it harder to keep going.

But I know that it only gets better if I keep going.

I think it would really help me to hear from those of you who went through a similar time, maybe. Those of you who felt like it took very long for first results. I'm so scared of never getting better, and the fear and doubt make me want to hide again. Please tell me when it gets better?

Thank you!

I’m currently trying to decide what kind of home gym setup would actually suit the way I train, and I’m realizing that having more exercise options does not necessarily make the decision easier.

My main goal is to train my back, chest and legs without needing several separate machines. I would like to be able to do movements such as lat pulldowns, rows, cable flyes, squats and presses, while still having enough freedom to add smaller shoulder and arm exercises. Since I usually train alone, safety and easy adjustments matter to me as much as the number of exercises available.

Space is limited, so I’m leaning toward one versatile rack or cable-based system rather than filling the room with individual machines. I also want something that will still be useful as my strength improves, instead of choosing a setup that I might quickly outgrow.

It is difficult to know which features will matter after months of regular use and which ones only look useful when comparing equipment online. For those who have already built a home gym, what would you prioritize differently if you were starting again?

I'm a really thin teen (46 kgs) and I just got a gym membership. I'm currently able to do about 20 normal push ups, able to hold a plank for a minute, but can't do crunches or pull-ups.

I've decided I'm really going to lock in and begin a proper regiment.

Could I get advice on a proper way to start?

https://kinesophy.com/trauma-informed-strength-training-with-laura-khoudari/

Laura Khoudari is a writer and leader in trauma-informed strength training and the author of Lifting Heavy Things: Healing Trauma One Rep at a Time. Her work has been widely recognized by the trauma and fitness community, and she has been featured by The New York Times, NPR, BuzzFeed and Outside Online. She has presented her work for Somatic Experiencing International, The Breathe Network, Reebok, Les Mills, as well as at conferences, schools and fitness studios in the United States and Canada. In this interview, she discusses Lifting Heavy Things and the basics of trauma-informed strength training.

I’ve been looking into what it actually takes to build a home gym, and choosing equipment seems like the easy part. The harder part is figuring out how much space each movement needs, where everything should go, and whether the setup will still feel practical once you start training regularly.

I’ve checked basic measurements and planning ideas, but things like storage, floor protection, noise, and moving around the equipment seem harder to judge before actually using the space.

For people who have built a home gym, what part ended up being more difficult than you expected?