Getting into working out/weight lifting, need help.

[SaintV]

I am 34 years old. 170 pounds, the most I have ever weight in my life. My body really is not terrible. But I'm starting to get a bit of a belly, and I just want to be in better shape overall. 

I used to go to the gym in my early twenties with a guy that actually knew what he was doing. An aspiring power lifter, but that only lasted a few months. I'm not looking to get jacked and body builder level. Just stronger and even out some.  I have already bought and built a decent home gym in my spare room, but I need some kind of plan. I'm not asking for a full time physical trainer for free. Just a good outline on exercises that I can follow. Maybe suggestions on things to add to my home gym. 

Just to add, at the moment I am mostly skipping leg day. My job is pretty much carrying a eighty plus pound tool bag up and down stairs all night. My legs are fine at the moment. But as I build upper body I will work on them more to keep even. So ask any questions you need and I will answer and any help is appreciated. 

 

[+ jeezopete]

Youtube can be a good source of information like this. Just search for various topics like "arm workouts", "building bigger chest", "building muscles for beginners", "home workouts", "home gym", etc. You can find some great tutorials there. Good luck.

[Nightowl]

I’d recommend working out with a personal trainer a couple of times each week and ask him/her to build a companion program that you can do in your home gym on your off days.

[+ muscleboyinsd]

Hey Saint!  I sent you a private message with my full at-home workout.  It was a little long so I didn't want to post it here.

[BSR]

On 9/26/2025 at 3:26 AM, Nightowl said:

I’d recommend working out with a personal trainer a couple of times each week and ask him/her to build a companion program that you can do in your home gym on your off days.

I was reluctant to pay for personal training in the past simply because of price.  Hey, you can learn a lot from watching YouTube videos for free.  But since the posh gym I joined in Madrid had surprisingly affordable personal training sessions, I signed up for a 10-pack and am happy I did.

Yes, he helped me a lot with creating a workout program, helping me with technique, explaining what you should/shouldn’t do and why, etc.  More than anything, he keeps me “honest” — I’m sticking to my workouts better and working a lot harder than I would solo.

If it’s within your budget, I would definitely recommend hiring a trainer.  If not, YouTube can be quite helpful, assuming you can find a good channel or two.

[marylander1940]

5 hours ago, BSR said:

I was reluctant to pay for personal training in the past simply because of price.  Hey, you can learn a lot from watching YouTube videos for free.  But since the posh gym I joined in Madrid had surprisingly affordable personal training sessions, I signed up for a 10-pack and am happy I did.

Yes, he helped me a lot with creating a workout program, helping me with technique, explaining what you should/shouldn’t do and why, etc.  More than anything, he keeps me “honest” — I’m sticking to my workouts better and working a lot harder than I would solo.

If it’s within your budget, I would definitely recommend hiring a trainer.  If not, YouTube can be quite helpful, assuming you can find a good channel or two.

Investing in our own health must always be in our budget even if we have to cut some other expenses.

On 9/23/2025 at 2:20 AM, SaintV said:

I am 34 years old. 170 pounds, the most I have ever weight in my life. My body really is not terrible. But I'm starting to get a bit of a belly, and I just want to be in better shape overall. 

I used to go to the gym in my early twenties with a guy that actually knew what he was doing. An aspiring power lifter, but that only lasted a few months. I'm not looking to get jacked and body builder level. Just stronger and even out some.  I have already bought and built a decent home gym in my spare room, but I need some kind of plan. I'm not asking for a full time physical trainer for free. Just a good outline on exercises that I can follow. Maybe suggestions on things to add to my home gym. 

Just to add, at the moment I am mostly skipping leg day. My job is pretty much carrying a eighty plus pound tool bag up and down stairs all night. My legs are fine at the moment. But as I build upper body I will work on them more to keep even. So ask any questions you need and I will answer and any help is appreciated. 

 

It's never too late to start. Just make sure to keep a healthy diet and eat a lot of protein 30 mins after hitting the gym.

[pubic_assistance]

The biggest mistake people make in hitting the gym without experience is thinking that a YouTube video or a list of exercises is an adequate way to get fit. 

There are many minor adjustments to posture and technique that a trainer can spot that you will be oblivious to on your own.

I know a young very nice looking fellow in my neighborhood who started hitting the gym regularly without any training and now tells me about his visits to the chiropractor and constant pain he suffers. Absolutely START with a trainer. You will avoid injury and accomplish much more with someone who is skilled enough to show you the RIGHT way to do exercises. Eventually you will be able to do them on your own.

I have used multiple trainers over years even though I was trained in high school by my wrestling coach. Even somebody like me who's been athletic all his life can lose track of form and posture when I'm working out alone. 

[nate_sf]

Agreed having a trainer is the best bet if you can afford it and be able to keep to a schedule. I've had some really great trainers over the years, and the results are noticeable compared to when I'm working out on my own.

But when I've been working on my own, I've had good results from the Muscle After 40 program from Men's Health. You don't need to be over 40, since these are just good basic exercises but are more forgiving for us older guys in terms of stress on joints. It starts off basic, and builds up more intensity over time. There is a digital package available, but I prefer the old-school spiral-bound hard copy version:

Amazon.com

WWW.AMAZON.COM

There's also an at-home program, but I haven't ordered that one as I prefer going to the gym for my workouts.

[+ purplekow]

After my recent move to Palm Springs, I decided to commit to working out as an aid to health and an aid to meeting people.  In the past, I have worked out for weeks and even months at a time but always gave up.  I have hired a trainer through a gym, but the trainers did not stay with that gym long enough to establish a good rapport.  Now, I hired a private trainer at the gym and I sse him two days a week.  If nothing else, I get those two days in but more usually it is 5 days a week and on some days, water aerobics in my pool.  Even though I am doing okay financially, the cost of the trainer and the gym is significant but definitely worth it.  I am assured that I will go and now the routine has set in such that when I miss a day, I miss the experience of the exercise. 

I am about twice the age of the OP and I wish I had been more diligent about exercise earlier.  Invest in a trainer, even if it is once a week for only a few months.  It will help you develop a routine with good form and consistency.  BTW. Do not skip leg days.  Everyone hates leg day. Just check out many of the well built guys at the gym and many will have great upper bodies and legs that seem disproportionately small.  But especially as you age, leg strength and flexibility becomes more and more important so do the leg day even if you feel your legs are doing well.