What’s a realistic way to start strength training when you’re out of shape?

Starting strength training when you're out of shape is all about building habits without burning out, so focus on bodyweight exercises that you can do in your apartment. Aim for three sessions a week, each lasting 30 to 40 minutes, with at least a day off in between to recover. A simple full-body routine works best for beginners, hitting major muscle groups without needing equipment. For example, do three sets of each exercise, resting 60 to 90 seconds between sets.

Begin each session with a five-minute warm-up of marching in place or light jumping jacks to get your blood flowing, followed by arm circles and leg swings for dynamic stretching. Then move into exercises like bodyweight squats for your legs, knee push-ups for your chest and arms, and Superman holds for your back. Keep your form strict to avoid joint strain, like ensuring your knees don't cave in during squats. If something feels off, stop and check online videos for proper technique, but I'm not totally sure about every variation without seeing you. To progress, start with 8 to 12 reps per set and and when you can do all three sets comfortably, add a rep or two next time. Bump up the challenge every couple of weeks by making moves harder, such as progressing from knee push-ups to full ones.

Track your workouts in a notes app to see improvements and stay motivated. Listen to your body - if you're sore but not in pain, that's normal, but ease off if joints hurt.

Start with basic bodyweight stuff since you're in an apartment with no gear. Focus on compound moves like squats, push-ups, and planks to build overall strength without needing equipment. Aim for three sets of each exercise, starting with what you can manage, say 8-12 reps for squats and push-ups, and 20-30 seconds for planks. Keep sessions to 30-40 minutes, three times a week, as you said.

Warm up with 5 minutes of light cardio, like marching in place or arm circles, to get the blood flowing and avoid joint issues. Follow that with the main exercises, and cool down with some stretches. Progress by adding reps or holding longer when things feel easier, usually after a couple weeks of consistent effort. Don't rush bumping up difficulty. listen to your body to prevent burnout.

Since you're busy, track your sessions in a simple app to stay motivated without overcomplicating it. That's all you need for steady gains without wrecking yourself.

Just commit already or you'll flame out like every other desk jockey who thinks they're gonna transform overnight.

Do three full body sessions of 30–40 minutes and cover push, pull, squat or lunge, hinge, and a short core finisher. Use what you have: bodyweight, a sturdy table or counter, and a backpack loaded with books for resistance. Warm up 5–8 minutes with marching in place, arm swings, hip circles, then do one or two easy sets of the first move to groove the pattern.

A session can be two to three working sets per exercise at 8–12 controlled reps with 60–90 seconds rest, moving through an incline push up on a counter, a backpack row from a hip hinge, a goblet squat holding the backpack, a glute bridge or backpack Romanian deadlift, and then a plank or dead bug. If pulling is awkward in your space, swap to one arm backpack rows while braced on a chair and call it good. Keep the tempo slow on the way down, squeeze at the top, and never chase burn over clean reps. Rotate those same moves each of the three days rather than a new plan every time so you actually adapt.

Progress when you can hit the top of the rep range on all sets with one or two clean reps left in the tank, then add five to ten percent more backpack weight or make the leverage harder by elevating feet, going single leg, or pausing at the bottom. If a joint complains, reduce range a bit, adjust grip or stance, and keep the last two reps smooth rather than ugly lockouts. Every 4–6 weeks take an easier week at about two thirds the usual volume, log your sets in a notes app, and you will see steady progress without wrecking yourself.