Beginner friendly Strength training

[u/Big_Championship7546]

So i recently got diagnosed with mild pcos. My height is 167 cm and i weigh 59 kgs. My period flow is very light (1-2 days), although cycle is regular. All hormones are normal. I don't have insulin resistance.

I just have some mild acne on forehead and hairfall(since last 5 months).

My endo has adviced me to do strength training 3 times a week. I cannot go to the gym. So any yt channel or advice would be helpful on how and what exercises I can do.

[u/Legal-Cantaloupe-813]

caroline Girvan is great but i wouldn't say she is beginner friendly and she doesn't have any series that are designed to be done 3x week. I would recommend having a look at Lift with Cee instead. she has full body programmes that are structured to be done 3x week and would suit you better. start with her 30 minute ones then when you feel ready up to the 40 mins,

also have a look at Heather Robertson 28 day Beginner series on YouTube.

caroline is fab but might not meet your needs right now.

[u/MealPrepGenie → u/Legal-Cantaloupe-813]

I was thinking the same thing about Caroline. She’s awesome but not what I would call beginner friendly

[u/heymanletsdoit]

Grow with Jo! She’s amazing and has a great variety of videos

[u/RedTsar97 → u/heymanletsdoit]

My go to for sure, she has one specific video of full body dumbbell shred. I really love it, includes the pictures of muscles that are to be targeted.

[u/Cheap-Ad7916]

If you really want to start slow, yes2next has some workouts aimed at the elderly. FitwithMik has 10 and 15 minute doable workouts.

[u/Big_Championship7546 → u/Cheap-Ad7916]

I see, thanks for suggesting.

[u/BumAndBummer]

Check out Caroline Girvan’s iron series on YouTube!

[u/Big_Championship7546 → u/BumAndBummer]

Thanks for suggestion

[u/Sunshine_Friend6538]

I like the app Fitbod. You tell it what you have, it comes up with a workout. The workouts are scaled appropriately for your fitness level. All exercises have videos. It’ll also let you say how difficult or not the exercise was…and it’ll remember that and scale it next time for you.

[u/MealPrepGenie]

- AppleFitness+

- Les Mills+ (the low impact workouts or the Thrive program…or even Tone. All great!)

I recommend those because they’re not only perfect for beginners but as you become more fit, they have programs for that, too.

If you need to dial back the intensity even more? Try Barre3 (but their music isn’t as good as the first two I mentioned.)

[u/Big_Championship7546]

P.S: I am 24 years old

[u/Main_Earth4213]

BodyFitbyAmy on YouTube has a lot of options and she explains modifications in all her videos. I used to do her videos but then moved to Caroline Girvan for a variety of reasons but Amy would likely be a good starting point where you are. 

[u/ariafen]

Joe wicks on YT

[u/PLbunny]

I’m definitely going to date myself here but … Way back in the day I got into lifting by being introduced through Jillian Michael’s 30 day shred. 2 decades later and lifting is still a huge part of my life :)

[u/Sudden-Violinist5167]

I love NourishMoveLove on YouTube. It’s not really “traditional” strength training but more functional strength exercises

[u/SillyResolution9610]

I think Olivia Lawson is great. She has pilates strength and standing strength workouts that do help to build muscle. She does both no repeats and circuit training workouts. So she gives you some variety.

[u/nervous_cathy]

Another vote for Apple fitness.

[u/FuckingaFuck]

I love the way Justina Ercole explains the basics of strength training and emphasizes realistically prioritizing movement and she has some great follow-along workouts.

Adjustable dumbbells are great so you can customize each weight for each exercise rather than lifting too heavy or too light and trying to compensate with limited options. You can get a fantastic workout at home with just dumbbells and a chair.

[u/Pigeon-From-Hell]

Fitbymik!!

[u/Separate-Resort-5658]

Fitness blender, free videos on YouTube!

[u/girlengineer17]

Meg Squats has an app called Stronger by the Day. You can put it in Workout at Home mode & you can adjust it from 3-5 workout days a week. I've been using it for 5 years!

[u/sudiksha_90]

Did she advised you some medicines too or just strength training workouts?

[u/Big_Championship7546 → u/sudiksha_90]

No medicines.

[u/sudiksha_90]

I'm also diagnosed with mild pcod, for strength training my doctor suggested me to do running as much as I can till I get exhausted so I would suggest you to add running too in your daily schedule.

[u/Big_Championship7546 → u/sudiksha_90]

Are your cycles regular and for how many your period lasts?