How to build muscle at home- beginner help pls!

[Newnameagain111]

Hello! I am 35, pretty much sedentary and recently discovered I am “skinny fat”. I have a normal bmi (22) but my body fat is well over 30%.

I understand that I need to start exercising and specifically build up muscle.
I have the upper body strength of a marshmallow- I cannot do a single press-up. BUT! I am determined to make a proper go of this and take up some form of exercise that will help get my body back to a healthy composition.

I am at a bit overwhelmed about how to go about toning up my muscles at home. What exercises and how many reps etc? Most things seem too hard for me to tbh. Can anyone recommend a free (or reasonably cheap) programme or youtube channel for beginners, like a ‘couch to 5K’ for toning muscles up at home?

Many thanks in advance for any help you can give me!

if you are coming from a basis of no exercise at all then all you need to do to start with is move.

Thats kinda not strictly true. Coming from the point of you of someone who did have to start from scratch with naturally low muscle tone, both with myself and with DC who both suffer from Hypermobility (she preconditions quickly with any injury).

You were not coming from scratch. Horse riding is well know for being a strength exercise that focuses on core. Dressage in particular with the need to be upright and control the horse with legs as much as arms will do a shit ton for your core. As you found out.

Just walking will not. If you have poor core, you will walk overusuing the wrong muscles. If you have poor core and walk everyday for a month you will still have poor core at the end of that month. I know because I have done it. if you are really coming from scratch and unlucky you will get back ache too.

Cardio without strength is not really great for building strength. Anything that includes squats, lunges, core and arm work is good, whether you do that independently (DayBaths husband's style) or built into a set program (mrs Martini style). (Although I agree that programs are easier to learn good form from and build up quickly)

Also Yoga is actually poor for strength. Yoga is good for flexibility and mental wellbeing. Pilates is good for strength. Some instructors confuse the two but, particularly if you have Hypermobility, it's really important to know the difference.

I am obese, unfit and hadnt been near a gym in years. Honestly the thought of exercise in public terrified me and the first exercise videos I tried were way out of my league and made me feel worse so defeated the object. I tried doing yoga as it also helps my anxiety. I dont think it's the best way to build strength but my body has definitely started to feel stronger and leaner as you need to do squats, planks, push ups etc but also stretching. Now 6 weeks in to (mostly) daily yoga I am thinking of other classes to do with weights etc. Just an idea for a place to start if you feel nervous like I did. Obviously i am no expert on exercise.

I know you’re asking about building muscle, but is there a reason that you don’t want to do C25K? I only ask as it’s brilliant and would fulfill your aim of toning up a bit (lower body) and getting fitter. As you say you’re quite sedentary now, I think you’d be best just starting to regularly do any sort of exercise that you think you’ll enjoy.
My first exercise love is definitely running (started by doing C25K a few years ago) but I do also cycle quite a lot and do strength training at home. I do a mix of HIIT type sessions - 30 Day Shred is my absolute favorite - and lift weights. I definitely think you can build muscle at home, but you need to be careful that your form is good. It’s been invaluable to me that I used to do boot camp sessions, so do understand basic form and have been able to work up from there.

I would recommend MadFit on Youtube for strength exercises. She does a lot of 10, 15, 20 minute videos focusing on one or two parts of the body at a time. Some have weights or resistance bands, some don’t.

She is pretty good at showing and describing the right way to do the exercise so you use the right muscles and don’t injure yourself. She goes quite slowly, always demonstrates first and shows you from different angles. Unlike eg Joe Wicks who assumes you already know what you’re doing.

I would recommend avoiding anything high impact - burpees, jumps etc - until you have built core strength. Otherwise you can really hurt your back and joints.

If you are skinny fat then your cardio is probably rubbish too (mine was). C25K is brilliant for getting your cardio fitness up in a programmed way that won’t kill you

Oh wow thank you so much for all these replies! Lots to look into!
I do lack core strength- I get back ahe standing or walking for a long time. I have basically spent the best part of a decade hunched at my desk. It’s awful, but I’m determined to change it!

Yeah and sorry about the toning, I don’t know what I mean either, I just use it vaguely to mean ‘less weak and wobbly and more strong and firm’!

The problem I have had in the past is that I try exercise videos but can’t walk for days afterwards!! I need to take it slowwwly!!

Just to warn you. You will ache a lot after the first session. It’s just because you’re not used to it. Try to persevere with another workout in the next day or two. The aching will ease up and won’t ever be as bad as that first session.
Consistency is key. Make sure you’re working hard enough to be out of breath for 30-60 minutes a few times a week, up your protein, get your steps in and watch calories. You only want to be in a slight calorie deficit. Take a before photo today then weekly to spur you on.

I’d say try Chloe Ting

See how you get on as she is only 15 minutes long in her sessions

Add in a coach 2 5 km run or start by walking 12 minutes in one direction at a brisk pace once a day and build up to twice a day, then 3x per day

If you haven’t done exercise and are sedentary start trying out stuff see how it goes and if it’s to hard come back to it - it gives you a goal to work towards

I like madfit it’s fine if you already have dumbbells
Does op have equipment?

MadFit has plenty of no equipment videos too?

OP if you lack core strength, I would work on that first because otherwise you are more likely to injure yourself and/or use the wrong muscles doing any kind of exercise.

Pilates is amazing for core. But you need a good teacher who will describe in detail how you need to do the exercises and which muscles you should be using. I’ve never done Pilates online so don’t know who to recommend.

Fast walking can be good for core (and cardio) without injury risk but to help with core you have to really focus on walking “right”. Back straight and tall, each step should be heel to toe, use your glutes to push you forward not your quads.

How are you getting on OP?

Thanks for checking in @Puddymuddle I have to be honest I have just started off by going for daily walks. I am thinking about posture and trying to engage my core. I am aiming for 8k steps a day to start with, some days I have managed this (and more!) other days I’ve been short of my target, it dorsn’t help that the weather has been so wet (excuses excuses...)

I also intend on doing some of the exercises recommended here, I just haven’t had a chance to look through them all yet! I’m a bit perfectionistic and get hung up on choosing the “right” thing for me. I think I probably just need to take the plunge and do something / anything rather than agonise over picking a programme...

Well done for getting your steps in.

I checked in because I thought that might be the case. I put it off for so long too, I’ll start when I have the right gym clothes, sorted my perfect workout playlist, cleared a huge chunk of time to get right into it. Just start. Honestly. Get yourself a resistance band and have a look at some exercises you can do with them. Keep it by the kettle, every time you make a cup of coffee grab the band and do 12 reps of something. Getting started is the hardest part. A little each day or every other day will make a difference over the next couple of months. Just think of the difference you can make before lockdown is eased! That’s what is getting me through these boring weeks.

Hear hear @Puddymuddle.

OP, I exercise a lot, and strength train. My partner doesn't. We have been enjoying Lottie Murphy's free 24 day Pilates challenge on youtube. They are max 25 mins, some only ten. We do it every evening and I can see him improving. If you want to start building a routine, doing something like that plus upping your steps might be a way to start? Pilates is good for core strength but she does a lot of legs and arms work too, and you learn good technique. Can make it harder by eg doing full push ups, adding bands in etc. But it has really helped him to have something he does every day, no thinking or planning.

I hope i came across as giving a friendly nudge to the OP and not having a go! I know I sometimes need a kick up the backside to actually crack on with it

For core strength I recommend pilates. There are some great online classes provided by local teachers. If you want to try yoga try Adrienne on youtube. That will help with core, stability, balance, back etc Good luck!

And I'd agree with just trying things - most instructors, and gyms like Les Mills, do a free try out. Find out what you enjoy and is manageable

Thanks so much @Puddymuddle you definitely came across as supportive I just bought a set of resistance bands and they’re arriving tomorrow! And thanks @Lurkingforawhile and @MsMartini too! Definitely feeling motivated again and the news that lockdown is easing soon has helped too! No more sitting about for me!