strength training uses resistance to build muscle, whether this be in the form of weights like dumbbells or bodyweight exercises. i highly recommend getting familiar with progressive overload in order to build strength.
calisthenics is good for those of you who are anxious about going to a gym and working out surrounded by people. it requires only body weight.
when it comes to protein intake, ignore the fitness influencers who tell you to get 1g of protein per pound of body weight- that’s bodybuilding standards and unrealistic for the average person. 0.8g/kg (or 0.36g/lb) of bodyweight is the recommended intake. more will certainly help but don’t feel like you NEED 200g of protein a day, you will end up spending lots more money and probably also eat a lot of shitty protein bars that taste like chocolate flavored concrete.
there are SO many ways to strength train, so many different exercises to do. if you dont like an exercise, you can definitely find another one for the same muscle group. personally, i hate the hip abductor machine, i would much rather do squats for glutes.
stretch a little and warm up before your workout! this can help prevent injury. literally just windmilling your arms, twisting at the waist, doing some lunges is better than nothing. personally, i also warm up with some basic core exercises.
with weight training, START SLOW AND LOW- don't jump up to the 20+ lb weights until you try with 5-15 lbs. better safe than sorry. you will feel a bit of ache or burn with lifting when you're towards the end of a set, but don't push it too far, trust your body and if you feel like you could hurt yourself, stop. when you get in a routine you'll learn how much you can push your body without pain and injury.
in weight training plans, you'll often see recommended sets and reps of exercises- 3x8 = 3 sets of 8 reps, meaning you'll do 8 repetitions of the motion 3 times, with a break in between each "set". most people recommend a two minute break in between sets.
understanding calisthenics basics
calisthentics basics training program via reddit
musclewiki is a good resource to explore different exercises and see what muscles they work
fitnesswiki strength training, this website also has a lot of good information for first time gym-goers, including workout routines
upper body workout with dumbells yt vid
lower body workout no equipment yt vid
full body workout gym machines yt vid
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