This is very good, but I think busy (or unmotivated) EAs without much exercise experience would benefit from even more specific recommendations, especially for resistance exercises (i.e. strength training).
I found the Start Bodyweight program useful when beginning resistance training at home with no equipment other than a pull-up bar. An EA recommended the book Overcoming Gravity for more detailed information on bodyweight exercises.
I now I prefer to use the gym. At a glance, the following (which I just found with a quick Google search) seem like sensible gym-based* options for beginners, but maybe you have better ideas.
When I’m too busy to do the full range of strength and cardio (or when I’m travelling), I sometimes do moderate/high-intensity interval classes at home using YouTube videos. The Body Coach is pretty good—he has a videos with a range of difficulty (beginner to advanced), duration (10 min+), and muscle focus (legs, upper body, abs, full-body, etc). There are also videos meeting specific needs, e.g. low-impact routines so you don’t disturb your neighbours or hurt your knees, and ones designed for small spaces. This kind of thing is perhaps the most efficient form of exercise: you can do it anywhere, it doesn’t require any equipment, it’s free, it covers both cardio and strength, and it doesn’t take much time.
When travelling, I also take a resistance band. If you choose the weight carefully, a single band (which folds up to the size of a cigarette packet) can arguably substitute for any dumbbell that you’d use in the gym, and some of the machines as well. (The main thing you’re lacking is the ability to do deadlifts, but there are ways around that too.)
I’ve heard some EAs recommend GymPass, especially if you travel a lot and don’t like to exercise alone.
Feel free to correct me on any of this – I don’t have any relevant expertise.
*They could obviously be done at home if you buy the equipment. The last one just needs dumbbells or resistance bands, which are pretty cheap.
Thanks for your input Derek. I think you are right: The recommendations in my post are sometimes a bit unspecific. This is because I wanted to present a generic overview of the existing evidence – one that gives the necessary knowledge-basics but can (and must) be used according to personal taste. However, your links and hints are definitely valuable and I encourage everybody to check them out!
I can also vouch for the Stronglifts 5x5 programme.
Training with a team and focusing on improvement (e.g. weight lifted, running time for a given distance, rock climbing grade), where improved health and well-being is the secondary benefit, has helped with my motivation a lot.
I just want to add that if the above gym programs seem a bit too intense or time-consuming, I recommend this beginner gym workout routine. I personally do a similar program at home with some substitutions. E.g. pushups instead of bench press.
I’d add some core exercises to this, like situps and planks
I just want to note that multiple sources I trust don’t recommend situps in particular. E.g. this
This is very good, but I think busy (or unmotivated) EAs without much exercise experience would benefit from even more specific recommendations, especially for resistance exercises (i.e. strength training).
I found the Start Bodyweight program useful when beginning resistance training at home with no equipment other than a pull-up bar. An EA recommended the book Overcoming Gravity for more detailed information on bodyweight exercises.
I now I prefer to use the gym. At a glance, the following (which I just found with a quick Google search) seem like sensible gym-based* options for beginners, but maybe you have better ideas.
https://www.muscleandfitness.com/workouts/workout-routines/complete-mf-beginners-training-guide-plan
https://stronglifts.com/5x5/ [I’d add some core exercises to this, like situps and planks]
https://www.shape.com/fitness/workouts/strength-training-beginners
When I’m too busy to do the full range of strength and cardio (or when I’m travelling), I sometimes do moderate/high-intensity interval classes at home using YouTube videos. The Body Coach is pretty good—he has a videos with a range of difficulty (beginner to advanced), duration (10 min+), and muscle focus (legs, upper body, abs, full-body, etc). There are also videos meeting specific needs, e.g. low-impact routines so you don’t disturb your neighbours or hurt your knees, and ones designed for small spaces. This kind of thing is perhaps the most efficient form of exercise: you can do it anywhere, it doesn’t require any equipment, it’s free, it covers both cardio and strength, and it doesn’t take much time.
When travelling, I also take a resistance band. If you choose the weight carefully, a single band (which folds up to the size of a cigarette packet) can arguably substitute for any dumbbell that you’d use in the gym, and some of the machines as well. (The main thing you’re lacking is the ability to do deadlifts, but there are ways around that too.)
I’ve heard some EAs recommend GymPass, especially if you travel a lot and don’t like to exercise alone.
Feel free to correct me on any of this – I don’t have any relevant expertise.
*They could obviously be done at home if you buy the equipment. The last one just needs dumbbells or resistance bands, which are pretty cheap.
Thanks for your input Derek. I think you are right: The recommendations in my post are sometimes a bit unspecific. This is because I wanted to present a generic overview of the existing evidence – one that gives the necessary knowledge-basics but can (and must) be used according to personal taste. However, your links and hints are definitely valuable and I encourage everybody to check them out!
I can also vouch for the Stronglifts 5x5 programme.
Training with a team and focusing on improvement (e.g. weight lifted, running time for a given distance, rock climbing grade), where improved health and well-being is the secondary benefit, has helped with my motivation a lot.
I just want to add that if the above gym programs seem a bit too intense or time-consuming, I recommend this beginner gym workout routine. I personally do a similar program at home with some substitutions. E.g. pushups instead of bench press.
I just want to note that multiple sources I trust don’t recommend situps in particular. E.g. this