I am looking for a home strength routine which is more than just a list of exercises but also includes guidance about when and how much to increase my load. I know that there is a guidance of “Just increase the load once you get comfortable with it” but that does not work for me because I assume I am taking it too easy, increase the load too often, and end up with a lot of messy notes, workouts I cannot complete, and constantly thrashing back and forth between different levels.
I am fine with a fitness routine that is a document, like Couch to 5k or 100 Pushups or an app, assuming it is priced reasonably for my use case.
Desired level: I am not looking to get super buff, just enough to keep my muscles healthy Duration: 30 minutes 2 or 3 times per week, so I can alternate it with cardo Equipment I have: adjustable dumbbells and an adjustable bench
i’ve been using FitBod for ~4 years now. started with a similar setup, and now i have to go to the gym to challenge myself. it will suggest progressions over time, but you’ll find what’s right for you over time. it really depends on your goals, which in my experience will change over time if you stick with it. keeping a log and generating workouts is most of what i use the app for.
you also don’t just increase linearly. increase reps then weight, but then go down in weight to work on technique. don’t give into ego lifting and use your full range of motion. setbacks are also normal. practice self-forgiveness, but come back hard next time.
i went from an overweight slob who never worked out to being the guy most people assume is an athlete. this is just my experience, but progress is possible.
Thanks, I will try it out.
Personal Training Coach is an app that is preloaded with lots of popular weight training programs and is capable of handling complex progression cycles. You can also build your own plan in it if you find something you like that isn’t preloaded. It includes timer functions (like rest time or exercise duration) and it has mechanisms that adjust for failure to complete an exercise (like repeating that exercise in a future session or reducing the weight in a future session).
I don’t use it when I’m doing simple progression because it is a bit overkill if I’m doing something simple, but it is great for something complex.
I’m not sure an app can predict how fit you are on a specific day or week. It depends on what you eat, your rest and other workouts. I wouldn’t blindly follow it.
I am not expecting it to give me the perfect workout for a given day. I was hoping for guidance like “Try this workout for a week. if you are handling the exercise, increase the weight. If you are failing on the last set, keep trying for another week. If you are not completing the first set or are plateauing, decrease the weight and increase your reps.”
I see, like those push up progression plans. What are you training for?
Did you look into plans from e.g. jeff nippard? He’s got some good plans. Like “The Body Building Transformation System (Intermediate-Advanced)”. Maybe that suits you.
I would not leave reps on the table just because the program tells me to. Always do as much as you can. Go as heavy as possible while staying in the desired rep range for your working sets and keeping good form. I train for hypertrophy, training for general health as you write in the post, may be different.
Those push up progressions are not designed to get bigger muscles. Just to do more push ups. Like biking or jogging but with a different movement.
You’re looking for Easy Strength. Follow the set and rep scheme. Never miss a lift - never even come close. Pick lifts that work with the equipment you have, and change things up every few weeks. Workouts can last just 30 min. Finish the workout feeling fresher and more energized than you started.
I recommend getting a door frame pull up bar, some elastic bands you can use to take weight off pull ups, a device for hanging weight from yourself to add weight to pull ups, and an ab wheel. This prob won’t set you back more than $40, even buying new.
Otherwise, you can look into tons of other classic lifting programs like starting strength, strong lifts, greyskull LP, etc - but these typically assume access to a barbell.
But honestly my best suggestion is to get into some sort of strength-based social activity. Join a gym/club for powerlifting, strongman, oly lifting, highland games, wrestling/martial arts, rock climbing, parquor/ninja warrior, acrobatics/acroyoga, aerial arts, gymnastics/calisthenics, landscaping/construction, the field part of track and field, crossfit/bootcamp/group fitness classes, obstacle course races, etc. The workout that works best is the one you stick with, and the one you stick with will be fun and friendly.
There’s not likely going to be a progression that an app can define for you. Another commenter gave good advice. Read stuff from reputable sources—like university sports medicine departments and track. I found the app Hevy to be good at the free level.
If you can, work with a trainer to get a routine and set goals.
I use the app calistree for some months now and I’m pretty happy with it. They recently made more (!) features available for free, e.g. two routines instead of one.
I tried a few other approaches and apps before, but stuck with that one.
