Exercise HELP NEEDED🤪

sarahcandlin9118

I'm really confused over what exercise would be best for me to do.
I am 5ft 8 female with a curvy pear shaped body. My shoulders/chest don't really hold much fat so look okay.
Weight goes onto my lower body more.

I'd like to strengthen my back upper and lower.
Tighten my waist
Reduce my butt, thighs tummy area.

I am unable to run due to hip problem.

Can anyone give me some workout ideas to take to the gym? There's a boat load of info out there but I just get more and more confused the more I read.

Thanks x

tinkerbellang83

Progressive strength training program of some sort to improve body recomposition, some sort of cardio for heart health and a small calorie deficit to reduce fat.

There are some great links on the fitness board in Most Helpful at the top of the board.

Danp

The best exercise is the one you will do. An OK exercise program that you enjoy and will do frequently and long term is a million times better than the optimal program that you constantly skip and end up stopping because you hate it.

A good place to start is a progressive lifting program. Strong Lifts is often recommended. When I have lifted I've preferred Greyskull LP. But there are lots of others out there all following the same general philosophy of compound movements that get heavier with time.

It's important to also manage your expectations. Lifting and exercise will help with your overall fitness and health and it will help you with your goal of strengthening your back (along with the rest of your body). What it won't do is spot reduce. It won't tighten your waist and it won't reduce your butt, thigh and tummy. It's an unfortunate fact of life that fat loss comes from being in a calorie deficit and you can't "target" a particular area with exercise to make it smaller. Where your body loses (and gains) fat deposits is dictated by your genetics and the only way to reduce the problem areas is maintain a calorie deficit in order to reduce overall body fat and wait.

G'luck

littlegreenparrot1

That's a shame you can't run. Can you cycle, swim, row? Does your hip allow you to hike?
Are there some classes you can try at the gym to see if you like them?

I prefer that kind of stuff because I get bored being in the gym and therefore it isn't very effective for me.
Often there are trainers at the gym who will show you round, have a chat, and talk you through a routine. It might be worth getting that if you don't know where to start.

quiksylver296

Having a program ready to go before you walk into the gym is a good idea. Popular beginner programs are Stronglifts 5X5, or Strong Curves.

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

kshama2001

I haven't run since I got out of the military and no one could make me run. I haven't missed it

I prefer to get my cardio outside: hiking, walking, trail maintenance, and in season, gardening and swimming. These all keep me really engaged and happy to do them.

When the rain keeps me indoors, I practice yoga and strength train. (I would lift weights more often but am struggling with golfer's elbow from excessive trail maintenance last winter.)

cwolfman13

sarahcandlin9118 wrote: »

I'm really confused over what exercise would be best for me to do.
I am 5ft 8 female with a curvy pear shaped body. My shoulders/chest don't really hold much fat so look okay.
Weight goes onto my lower body more.

I'd like to strengthen my back upper and lower.
Tighten my waist
Reduce my butt, thighs tummy area.

I am unable to run due to hip problem.

Can anyone give me some workout ideas to take to the gym? There's a boat load of info out there but I just get more and more confused the more I read.

Thanks x

Just keep in mind that no specific exercise is going to spot reduce fat. You can't spot reduce.

I would recommend a combination of some kind of resistance training and some kind of cardiovascular exercise as they are both important to overall fitness. From a sustainability standpoint, the best exercise is the one that you enjoy and will be sustainable long term.