Fitness educational resources?
As a result of my improving health, I am looking to finally start working on exercise. I have been through a class on exercise before but I was in very poor shape and wasn't really able to do much at the time so most of the practical stuff I had learned has escaped me, and now I only know enough to hurt me, it seems. I want to do some resistance exercises and even purchased a dumbell but I'm hesitant to do much with it because I'm worried about accidentally hurting myself.
There are tons of resources on the web, but there is so much that it's actually a problem. I don't know how to evaluate their quality, and far too often do I see bad health advice on the internet so it's hard to trust any of them.
With that being said, can anyone recommend me some trustworthy resources for physical fitness information? I'm looking for information on resistance training exercises particularly, but I'd like any information you'd like to share about fitness in general.
If you’re open to kettlebells, these are the gold standard:
Other general options:
Obligatory reminder that you’ll 10x your progress if you spend a few months with a trainer, but don’t let it stop you if that’s not in the cards. Like most things, you gotta start somewhere - don’t be afraid to look a fool in order to grow (just keep the weight really light if you’re not sure about a motion).
Ok I did just have to laugh at
Those are not the range of options I was considering lol
This is an interesting question because I don't really have a good set of resources for general resistance training. Usually when people ask me for advice I offer them the sketch of a training plan and answer form/technique questions as they arise.
What are you goals? How would you order general fitness, aesthetics, and strength in priority order? Within those categories are there any measurable goals you'd like? Examples could be "x minute mile time", "be around x weight", "look like x type of person", "lift x amount of weight." Those types of goals help frame the types of resources that would be helpful.
Absent that, I think FluffyKitten's post above is a really good entry point. I would agree that a kettlebell will generally be more useful than a dumbbell. I think a dumbbell is going to be restrictive unless you have a range of weights and a bench. I would also consider a set of bands. They're cheap and flexible. Then a simple program can look like goblet squats, single legs kettlebell movements, banded push ups, banded or kettlebell curls, banded tricep push downs, banded flies, etc.
Finally, I wouldn't really worry about hurting yourself. Start light, keep 2-3 reps in reserve, I don't really see much bad advice when it comes to exercise technique just don't hyperextend your joints under load.
Edit: This is a good read. Doesn't really help with technique but generally covers the philosophy of how to maximize longevity. A bit more specific to barbell sports and if you're going to trust any source Stronger by Science is the standard. Complete Strength Training Guide
I'd rather not get into too much personal detail. I am in my 30s and I suspect that I have lost a good deal of upper body strength over the past 5 years or so, so improving on that is my primary goal. I'm also losing a good deal of weight and I'm hoping that buffing up a little will be at least a little helpful - though to be frank that's almost certainly a lost cause, at least for the most affected parts.
I also want to be a bit more physically active, though I think working out is less realistic of a habit to manifest than more pleasurable activities such as going for walks, dancing, or playing sports.
I actually do have a set of bands... somewhere. Hopefully they are still elastic.
Why would kettlebells be better than dumbbells? What can you do with one that you can't do with the other? I bought my dumbbell because it was adjustable and didn't take much space; my husband actually owns some but they were too heavy for me.
Dumbbells are great for most exercises that are curls, extensions, etc, and hold the weight in a very steady, controlled position. From there it's all body leverage to do what you want with them. They're conventional and extremely effective.
Kettlebells are generally used for more dynamic exercises like Swings, Snatches, Getups, as well as presses and cleans. A favorite of mine is the single-arm thruster.
Uneven loads lead to cross-body utilization in many exercises, increasing how many muscles are worked by a single movement, such as one-armed kettlebell swings, one-armed squats or thrusters, and the snatch. Double-bell variants are a thing as well, which evens the load at twice the weight.
Dynamic, changing loads amplify the work required to complete a movement, see kettlebell swings.
Many movements with kettlebell are generally done explosively, like the thruster and the swing. This isn't unique to kettlebell, but is a general hallmark of kettlebell training.
I feel like I'm working for Big Kettlebell now, but everything in this comment is also stuff I like about them.
Nothing wrong with an adjustable dumbbell - it'll do the job fine, but you'll probably want a bench and pullup bar to go with it.
Some specific movements that kettlebells are better for would be swings, getups, snatches, and arguably goblet squat. Getups/swings are more full-body exercises that have a bit of lat/chest coverage when done correctly and include cardio/aerobic elements.
In short: compared to dumbbells you can get a full body workout without having to learn as many movements, and they're more general-purpose for any sort of fitness goal you might have.
I think an adjustable dumbbell will work well. I was thinking a single fixed weight dumbbell.
The only Fitness influencer I follow on Instagram is SoheeFit who I trust because of her videos on "add don't restrict" "dieting" that helped me lose 30 pounds since August. Looking at her Youtube Channel she has some easy at home exercises that might help a bit! I think her husband is also a trainer that goes with similar philosophies but I'm not as familiar with his content.
Exercise is the one thing I think benefits from videos over books.
I like Mark Wildman for kettlebell and mace-related training. He also has a bit on general fitness. Look at his "nerd math" stuff for help with programming things, and even general programming theory for exercise routines.
Hybrid Calisthenics is a great calisthenics channel, as is Al Kavadlo who has a lot of short instructional videos and Q&A about "progressive calisthenics," an older term for what dudes like Hamilton over at Hybrid, or Movement by David talk about as a general best calisthenics practice.
Squat University and Upright Health are great resources for strength, flexibility, and mobility.
Bob & Brad because if you're working out regularly, or even not, you'll likely get aches, pains, and stuff, and these two have a wealth of knowledge on how to handle all sorts of issues.
Pavel Tsatsouline's "Relax into Stretch" is also a really good book on the mechanics of stretching.
As someone who is in VERY bad shape, one of the few fitness "influencers" I've found with a plan that can be adjusted down to my level (in terms of difficulty) is Hampton from Hybrid Calisthenics. He has some social media content that was very compassionate and helpful, and it's been a helpful way to dip my toes into physical fitness. It accounts for a pretty broad level of starting points too which I really appreciate.
I'm definitely stealing some recommendations from these comments to check out for myself too tho.
For running, you could look up YouTube videos by Sandi Nypaver: https://www.youtube.com/@RunningWildSandi
I think she's excellent for beginners (or anyone) and has a lot of good beginner-focused content. She's never said anything I disagreed with.
I also suggest you pick up books on running if you want to really get into it. "Daniels Running Formula" is an "advanced book" but I think it's stuff every runner should know. Books by Pfitzinger, e.g. "Advanced Marathoning" are actually less advanced, and much more "how-to" based. Again, highly recommended.
Don't just "start running". As stupid as that sounds, I can almost assure you you'll be doing it wrong, and wasting your time, and practically begging to have a bad time. At a very minimum, join a running store for their free weekly group runs.