Tag: workout-plan

I sit most of the day and get winded on stairs. What simple weekly plan would help me build a habit without burning out?

Mid-30s desk worker here who's never lifted before. I can get to a basic apartment gym three days a week for about 45 minutes and don't have budget for a trainer. My goals are general health and strength and not bodybuilding, and I've had occasional lower back stiffness. What's a realistic beginner plan to follow, how should I pick starting weights, and how fast should I progress? I'd also appreciate tips on form resources, warm-ups, and how to avoid overdoing it early.

I used to jog 5Ks in my twenties but haven't run in years. I'm heavier now and want to ease back in without wrecking my knees. I can commit about 30 minutes a day, a few days a week, and I don't have a gym membership. What's a smart way to structure the first month? Should I follow a walk-run plan, and how slow is slow enough? Also curious about shoe advice and basic warm-up and recovery so I stay consistent.