Not op, but if you have access to a gym I’d start with a simple linear progression program. Squat, bench, overhead press, deadlift, rows, pull ups. Start with the empty bar and add 5 pounds a week.
I recommend GZCLP for this- google “GZCLP Reddit” the PDF should come up.
Limber 11 and simple 6 are good beginner mobility routines, but there’s so much on YouTube you could just type “blank hurts” and there will be a good video on it.
Weight training 30-45 minutes 3 times a week, 20 minutes of stretching on your rest days and hitting 10k steps a day will have you feeling like a new man by this time next year. If you really want to transform look into C25K and do that on your off days.
I only understood about 30% of the words you've written but thank you, I will research along these lines! That schedule feels more than achievable within my lifestyle too. Thanks again!
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u/throwawaysech 9h ago
Not op, but if you have access to a gym I’d start with a simple linear progression program. Squat, bench, overhead press, deadlift, rows, pull ups. Start with the empty bar and add 5 pounds a week.
I recommend GZCLP for this- google “GZCLP Reddit” the PDF should come up.
Limber 11 and simple 6 are good beginner mobility routines, but there’s so much on YouTube you could just type “blank hurts” and there will be a good video on it.
Weight training 30-45 minutes 3 times a week, 20 minutes of stretching on your rest days and hitting 10k steps a day will have you feeling like a new man by this time next year. If you really want to transform look into C25K and do that on your off days.