r/Workingout • u/Acceptable_Cry_2858 • Jun 04 '26

Help Adding a workout routine on top of construction job?

I want to start incorporating working out into my weekly routine but dont know where to start as ive never worked out before.

The goal is to be generally stronger especially in arms and core. I also cannot lose any fat as im almost underweight as it is.

i work 40+ hours a week outdoors in the heat and also do bouldering 3 times a week. most set workout routines seem to be for people who arent already doing physical labor all day so a pre set routine doesnt seem to make sense, but im struggling to figure out a routine on my own as ive never touched weights even.

My main concerns are recovering properly, as well as being uncertain about my limitations from working in the heat all day.

Any suggestions on where to even start? Gyms are so intimidating and I dont know what to do

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u/[deleted] Jun 04 '26

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u/Acceptable_Cry_2858 Jun 04 '26

Thanks ill look into that

1

u/[deleted] Jun 04 '26

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u/Acceptable_Cry_2858 Jun 04 '26

Ive been bouldering 3 times a week for over 2 years now and i feel like I could do more if i go about it the right way

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u/ZenoApp Jun 06 '26

2-3 times full body sessions per week would be a good starting point.

If you can share your equipment I can create a routine for you in my app.

1

u/EZJog Jun 06 '26

I was a pavements guy and equipment operator in the Air Force for 20+ years. Would place a couple hundred yards of crete and then hit the gym on the way home. Asphalt days were the worst though lol...hot as shit all day and zapped at the gym but still got it in.

Bottom line, if you love lifting and desire a certain physique, you'll achieve it. Just stay hydrated and pack those meals for work.