I’m a 27-year-old guy looking to get in shape for the first time. I’ve always had a “skinny fat” build (5’10", 175 lbs). In the past, I’ve struggled to do basic exercises like crunches or push-ups due to a lack of core and arm strength. My main challenge is building enough strength and stability to start a regular workout routine. Should I get some lighter dumbbells to start with basic exercises like curls and squats, or should I focus on losing weight first since I carry most of it in my torso, making me top-heavy? I’m really unsure about where to begin.
I’ve been working out at home for over 10 years, and I can tell you that staying motivated is far more important than the specific workouts you choose. Motivation is everything—it needs to be nurtured just like a muscle group, and without it, your routine can fall apart.
Pay close attention to your motivation levels. Are they starting to drop? Do you need to switch things up? How much can you push yourself without burning out? What inspires you to keep going, and what drags you down?
Here’s a trick that works for me: create a big checkbox that says, “Have I done my workout today?” Make that the one thing you have to check off every day. The key is simply to do a workout, no matter what.
If you only do a 5-minute workout, that still counts as success. Chances are, once you start, you’ll keep going past the 5-minute mark. Whenever I don’t feel like working out, I just change into my workout clothes and start anyway. Before I know it, I’m into it and often end up doing a full 30 to 60 minutes. The goal is to keep moving forward, but even if it’s just 5 minutes, at least you did a workout.
Hope this helps! Good luck, and make sure you check off that box every day!
Do you ever feel lonely working out at home? Did you train at a gym before setting up your home gym?
No, I don’t feel alone working out at home—actually, I find it easier to focus when no one else is around. My wife sometimes joins in, and while I’m glad she’s getting exercise, it can be a bit distracting if she wants to chat.
I did work out at a gym before switching to home workouts. The gym had a lot of equipment, but the downsides outweighed the benefits for me. With a day job, I could only go before or after work, which is usually the busiest time. Plus, there was the added travel time, so however long my workout lasted, I had to factor in the time it took to get to and from the gym. Then there’s the cost—gym memberships are around $100 a month now. I’ve spent around $500 on my home equipment (dumbbells, pull-up bar, bands, bench, kettlebells), and I don’t need to spend much more beyond that.
In my opinion, as a beginner, you should aim for 6 sets per week per muscle group, working each set to technical failure. Focus on isolation exercises to ensure you’re properly stressing each muscle, as compound exercises primarily target the main muscle they work first. Performing these exercises in a circuit format can be done in about 30 minutes, 3 times a week, focusing on either upper or lower body each session. Full-body workouts that last an hour might be too much for most people. Ensure you get at least 48 hours of rest between workouts for the same muscle group. This approach helped me gain 14kg naturally over 1.5 years while maintaining a similar body fat percentage. The Weller Bands app offers effective circuit workouts, and their bands are good as well.
Research shows that bands can be as effective as weights: NCBI Study
If you’re struggling with push-ups or sit-ups, I suggest checking out a classic book called “Convict Conditioning.”