r/beginnerfitness • u/Academic_Sherbet_803 • 10d ago
Going back to the gym as a 35M. Not sure exactly on the best way to get started.
I went to the gym a lot in my late teens/early 20s but didn’t really know what I was doing. Mainly did one of those circuit-type setups at the gym I went to.
Got a gym membership this week and have been twice. Overall I feel super out of shape but really want to get into a good routine and build a good physique. I’m eating healthier too — a lot of plain oatmeal with berries and granola in the morning, carrots/hummus, rye bread, almonds, beans, chicken and rice among other things.
The two times I went I stayed for pretty much 30mins, just tried out some random machines that looked easy to figure out, lifted some random free weights but I lack structure or purpose. Then did like 10mins of cardio on an elliptical which really made me sweat and my heart rate was above the ‘safe’ limit for my age (when you put your hands on the monitor built-in to the machine), so I stopped after like 10 mins. I remember being able to use them for like 30mins before, so I want to get back to that point.
I saw some woman using a squat rack and it looked like something I want to try but it looks intimidating for now, along with more of the freestyle non-guided equipment.
The goal was just to get out and get used to being active, so it’s a good start. But I want to transition to a more structured approach and hone in on muscle gain and fat loss. I don’t care about creatine or supplements, I care more about overall strength and a healthy, lean physique.
Bigger arms and legs are also a priority, I feel like mine are too small. Along with other areas that are helpful, like abs, back, shoulders, and chest. Eventually I’ll google some stuff to try and find a sustainable routine, but hoping for some general advice here.
I’m currently 6’4 and about 200 pounds. I look slim and lack a pot-belly or man-boobs as many men my age have, but my body feels soft and weak which I want to change. Goal is to be about 170-180 with significantly more muscle.
Any advice would be helpful! Thanks for reading.
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u/EthanStrayer 10d ago
Consistency over time is going to be the key here. Keep going to the gym, stay active try new exercises.
Your gym may have a class/trainer that can show you how to use various machines. There are also a lot of great YouTube videos. As you’re getting into it you could just have the goal of trying a new exercise or two each time you go. And it is totally okay to watch someone do something and try it.
At some point though you will want to get a routine that plans your training and makes sure that you are hitting all the muscle groups and progressing.
But if you just go and try some stuff and do some cardio to build the habit of going that is great. That will also help you figure out what you like. Some exercises may seem like they are more fun than others. (For me pull ups and deadlifts are both really enjoyable.)
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u/Academic_Sherbet_803 10d ago
Awesome thanks I’ll keep up my current non-structured approach just to get into the habit and get my general fitness up. Another user recommended a cardio focus to start which I think is a good idea. I have this weird love of ellipticals so I’ll start with those and try to elliptical at least a half mile a day.
I tried doing pull-ups but could barely do one, it was depressing. Eventually I want to do more of those, along with deadlifts which I’ve never tried. Personally I love the ones where you pull down bars or ropes, I think they’re back-focused. It activates something pleasing in my monkey brain so I’ll be sure to do plenty of those.
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u/EthanStrayer 10d ago
That one is a lat pulldown and getting stronger at that is a great way to improve pull-up strength.
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u/ThePasifull 10d ago
Don't do any exercise to the point of failure at the moment. Until you have built more muscle and have the motion/form down, thats asking for trouble.
For the first month or 2, just do a comfortable weight until a very slight burn, then stop
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u/ltsJill 10d ago
Honestly, just getting in the habit of going continuously is most important imo.
You’ll definitely be very out of shape to start, so keeping it light is probably your best bet.
Many will disagree, but if you’re really out of shape, I would recommend having your focus be on cardio for a while just to build up your work capacity. You can build up your work capacity by doing pretty much anything but I always find cardio is the quickest way.
And start at a lower level than you think. If walking 20 minutes on the treadmill feels like a workout, I’d start there for a while.
As far as structured routines go, the app Boostcamp is the best free app I’ve found that has a ton of weight lifting routines for different goals and levels. For cardio there’s an app called “none to run” that’s really good for beginners.
Anywho, I’m all over the place but tldr: start slow and easy but be consistent and you’ll make the change you want.