I feel like my life is heading in the wrong direction, and I want to take action. I believe incorporating daily exercise is a good place to start. I’ve chosen some exercises and am working on creating a routine, but I’m unsure whether to do a full-body workout every day or focus on one area (legs, arms, etc.) intensely each day. Also, how long should an optimal workout session be?
As a beginner, it’s easy to overdo it and see quick burnout. Training every day can be tough and isn’t always ideal. Remember, muscle growth happens during rest after the workout.
In my opinion, as a beginner, aim for 6 sets per week per muscle group, pushing each set to technical failure. Focus on isolation exercises to ensure each muscle is sufficiently stressed (since compound exercises primarily target the main muscle). A circuit-style workout lasting 30 minutes, three times a week, is effective if you focus on either the upper or lower body. Full-body workouts can be too lengthy for most people, so it’s better to allow at least 48 hours of rest between sessions targeting the same muscle group. This approach helped me gain 10 kg naturally in a year while maintaining a similar body fat percentage. For good circuit workouts and new bands, check out the Weller Bands app and the bands available here: https://www.amazon.com/Weller-Powerband-Resistance-Fitness-Powerlifting/dp/B0BMJ926RJ.
Thank you so much for your advice! I completed my first session today—30 minutes with 2 sets for each muscle group. I was shaking by the end and am still feeling it now, but it was totally worth it. I’ll keep going and experiment with different exercises to find what works best for me (push-ups are especially tough right now). Who knows, maybe I’ll even try the gym someday. Thanks again!
Happy to hear that! You’re welcome!