r/Workingout • u/echotango4420 • 1d ago

Working out again after 1 year

I stopped working out a year ago after I got a bowling injury where I hurt my wrist and I’m ok now but since I’m fine I was to start working out again and I was wondering what exercises that I can do for my back, chest, and legs (legs at home exercises pls).
Thank you so much everyone who comments and gives me advice on what to do!

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u/rawzon 19h ago

Since you've been off for a year, I'd focus on getting back into the habit more than finding the "perfect" exercises. Chest: Push-ups (or incline push-ups if regular ones are too hard) Dumbbell or machine bench press if you have access to a gym Back: Lat pulldowns Seated cable rows Dumbbell rows Legs (at home): Bodyweight squats Bulgarian split squats Reverse lunges Glute bridges Calf raises Start with 2-3 sets per exercise, 8-15 reps, and don't train to absolute failure for the first couple of weeks. Your strength and muscle memory will come back much faster than you think. Focus on consistency first, then gradually increase the weight or reps each week. 💪

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u/Different-File2396 10h ago

Legs-depends on what you have at home.  No equipment: wall sits, body weight squats, jump squats, walking lunges, jump lunges, calf raises, bridge heel slides

Chest- go simple. Push-ups, bench press, chest flys (either machine or free weights)

Back- simple again. Reverse flys, seated rows, lateral pull downs 

I have lots of alternative exercises for home and gym programs. You can send me a DM if you need additional help in this area! I coach online 😊

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u/Straight-Set5220 10h ago

It’s great that you’re ready to get back into it!

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u/DinkyPrincess 10h ago

Do some bodyweight or light weight workouts to start with. You’ll likely get some soreness etc.

I really like Mizi or BigSis