What's a good starter workout for an unathletic nerd who's never really exercised before?

LinkedIn / Data mcliquor
Feb 9 42 Comments

Not looking for specific goals like muscling up or weight loss. Just trying to move to a somewhat healthier lifestyle.

Inb4: No leet, league, whatever. Hilarious.

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TOP 42 Comments
  • Oracle / Eng HushPuppy
    Walking
    Feb 9 3
    • Microsoft Harmar
      Absolutely a great start, but ideally you want to work your way up to an activity that gets your heart rate higher than walking will generally achieve.
      Feb 9
    • LinkedIn / Data mcliquor
      OP
      Thank you! I read this and went for a 50 minute walk right away. I feel a little peppy already. I want to build this into a routine. How does 1hr/day x 5 days/week sound?
      Feb 9
    • NetScout / Eng batua
      Start with walks. Then include hills. Hills will always keep giving.
      Feb 9
  • Dropbox AustinEng
    Stronglifts5x5
    Feb 9 7
    • LinkedIn / Data mcliquor
      OP
      @8< roughly what was your progression rate in that range?
      Feb 9
    • Google / Eng
      LeeJaeDong

      Google Eng

      PRE
      Amazon
      LeeJaeDongmore
      No, the fitness wiki doesn’t recommend stronglifts anymore. It teaches bad habits that prevent long term progress.
      Feb 9
    • Dell 8<
      mcliquor, it was +5lb every 2 weeks or so.
      Feb 9
    • Uber yTzY24
      Doesn’t the wiki recommend GZCL for beginners? Doing heavy singles as a beginner seems like a recipe for disaster to me. I’d go for SL5x5, if only for the great app.
      Feb 9
    • Google / Eng
      LeeJaeDong

      Google Eng

      PRE
      Amazon
      LeeJaeDongmore
      Wiki recommends gslp for a bit to learn the lifts, then 5/3/1 for beginners for a longer period.
      Feb 9
  • Amazon / PR jefe_bezos
    Unless you’re self motivated, do a group activity that can keep you interested and connected to others: bjj, cross-fit, etc.

    Otherwise do whatever you think is fun... hiking, biking, frisbee golf, skiing
    Feb 9 2
    • LinkedIn / Data mcliquor
      OP
      Do those things (bjj, cross fit, etc) assume a certain athleticism level?
      Feb 9
    • Amazon / PR jefe_bezos
      Nope. You’ll see people come from a much lower place than where you’re likely at. And then they’ll fizzle. Stay with it. Make some friends. I had the mindset of “maybe I should get in shape before joining a BJJ place” and that never happened. So I just joined and had a blast.
      Feb 9
  • Facebook wrsson
    Get a trainer, you’ll learn good form and it’ll keep you honest about working out
    Feb 9 1
    • Facebook fbgal
      This ☝️
      Feb 9
  • Berkeley Lab look look
    Martial Arts - A nerd who can fight
    Feb 9 0
  • Intel bxsnlns
    Swimming
    Feb 9 0
  • Google / Eng Bluths
    Lift weights. Check out r/fitness
    Feb 9 0
  • Facebook
    xenophile

    Facebook

    PRE
    LinkedIn
    BIO
    People, projects, pay, then place. In that order.
    xenophilemore
    Have sex with a human being daily
    Feb 9 0
  • Microsoft Harmar
    The best exercise is the one that you can and will do consistently. The best workout in the word is useless if you can't motivate yourself to do it on a regular basis.

    If that's walking, so be it. If you enjoy skating, do that. Like TV? Bring a tablet to the gym and zone out on the elliptical. Dance Dance Revolution? Rock climbing? Kickboxing?

    Don't overdo it right away, ease into it so you don't burn out (but do try to increase intensity once you get a routine). Do something, ANYTHING, 5x a week without fail and you'll feel noticeably healthier within a month.
    Feb 9 0
  • Tesla eng56
    If you're just starting, put on a TV show and jump on a stationary bike. Every day.
    Feb 9 0
  • eBay laserpntr
    Couch to 5k then progress. Or else get a trainer or goto group classes or CrossFit.
    Feb 9 0
  • New / Eng leet4job
    None of these above would work without a simple yet powerful psychological hack: YOUR habit.

    You need to come up with a plan to force yourself into exercise habit first before moving to other things like resistance trainings or cardio.

    My strategy was, after failing multiple times, to go to gym for 30 mins at a fixed schedule for 10 days. Do minimal exercise then go home. After your brain adjusted to the new habit, you can easily increase the intensity of your workout session.
    Feb 9 0
  • Autodesk / Mgmt HmblCourag
    Try Orange Theory, you can go at your own pace and make progress over time. There is coaching, music and if you go regularly, you develop some sense of community. Not cheap, though.
    Feb 9 0
  • SAP Sfhf75
    Maybe something fun and social like ping pong, tennis, basketball, etc
    Feb 9 0
  • Facebook / Eng
    Easy Going

    Facebook Eng

    PRE
    Microsoft
    Easy Goingmore
    If i was single then i would get a stairmaster and put it in front of the tv so i can stairclimb while watching my favorite shows.

    I cant do that now because my wife won't let me put an exercise machine in plain sight which means I'd have to lug it in and out of the garage each time i wanted to use it. Not practical and a total motivation killer
    Feb 9 2
    • eBay laserpntr
      Tell her she can stare at the machine or your fat body, her choice.
      Feb 9
    • Facebook / Eng
      Easy Going

      Facebook Eng

      PRE
      Microsoft
      Easy Goingmore
      She would rather I be fat :-(
      Feb 9
  • Tektronix / Sales
    BlueBerd

    Tektronix Sales

    PRE
    Oracle
    BlueBerdmore
    Swimming
    Feb 13 0
  • Manhattan Associates / R&D
    aHAj15

    Manhattan Associates R&D

    PRE
    Microsoft, XPO Logistics
    aHAj15more
    Use app 7
    Feb 9 0
  • Oracle / Other yolont
    So many options!
    Any “linear progression” lifting program using a barbell and sets of 5 reps, adding weight in 5-10lb increments every workout or every week is fantastic. You might say you’re not worried about adding muscle, but the first time you deadlift 315lbs (six plates) you’ll be a changed person. You’ll feel awesome. You’ll feel capable. And you’ll want more. And you’ll get it.

    Aside from that, get a kettlebell. Either 36lb or 53lb, and do a couple hundred swings with it daily.

    Orange Theory is also cool. It’s a lot of intensity though—that can take some getting used to.
    Feb 9 0
  • Cisco
    ElQq86

    Cisco

    PRE
    Juniper Networks
    ElQq86more
    Zumba
    Feb 9 0
  • Walmart.com 180°
    Do you like playing table tennis, badminton, cricket etc. If yes, join meetups and go play.
    Feb 9 0