I’m 11 months into my fitness journey and decided over the summer that I don’t want to be the skinniest kid in my grade anymore. I’m the tallest and thinnest, and it’s frustrating how weak I feel. I have no equipment at all and need a beginner routine and diet plan.
There are plenty of bodyweight exercises you can do, such as squats, lunges, push-ups, tricep dips, planks, and jumping jacks. These classic exercises are still effective. You can perform them in a circuit, for instance, doing 10-20 repetitions for 3 sets. If you look up beginner bodyweight workouts on YouTube, you’ll find many great options. Hand weights and resistance bands are affordable additions, but if you can’t buy any equipment, you can use milk or laundry detergent jugs instead. Just don’t overdo it since you’re still growing. Make sure to stay hydrated and, considering your age, you’ll likely need to eat a lot. Focus on balanced nutrition—include fruits, vegetables, proteins, and carbs, but don’t forget to enjoy some treats as well!
Work out your entire body three times a week; more frequent sessions aren’t always better, as muscles build during recovery.
Train to failure to ensure you’re giving it your all.
Progressive overload through increasing mechanical tension is crucial, but it’s not very feasible with just bodyweight exercises. I recommend using affordable loop resistance bands like the Weller Powerband instead of costly weights.
Use an app to stay consistent; I use the Weller Band app.
For nutrition, focus on high carbs first, followed by high animal protein like red meat, moderate animal fats, and low vegetable oils. Track your calories with a calculator, and aim to consume at least 0.8 grams of protein per pound of body weight daily.
Ok ill be sure to put it in the notes thank you
Start lifting. Do any kind of weight lifting. Even if starting at 5 pounds. Just lift.
Also, eat a lot. Eat everything and anything you can.
Thank you for the advice!