3 Months into Gym, Looking for Routine Advice
It's been 3 months since I joined the gym, but I still don't know what exercises to do. Personal training is too expensive, so I've been following YouTube videos, but I'm not sure if my form is correct. I'm especially worried about lower back pain when doing squats. Could anyone recommend a beginner-friendly routine or useful channels?
8 answers
Three months is just about the time to start adapting! I also started with YouTube at first, so try focusing on videos like 'hip thrusts' or 'squat form correction.' If your back hurts, definitely lower the weight, and I recommend fixing your form first with wall squats.
Instead of personal training, I learned from an acquaintance for just a month, and the results were great. I recommend 'Athlean-X' and 'Jeremy Ethier' on YouTube. For squats in particular, put force on your heels and be careful not to overextend your lower back. Try starting with a full-body 3-day split routine.
Back pain is likely a posture issue. I had the same problem early on, but practicing squat form with a resistance band helped me improve. YouTube channels like 'Body Fit TV' or 'Simple Workouts' are also good for beginners. Don't overdo it!
Start your routine simple: bodyweight squats, dumbbell press, rows, and planks. Try following along with videos from 'KIMPRO' or 'Fitvely' on YouTube. For squats, focus on driving up through your glutes rather than your lower back. You got this!
I had a similar concern around the 3-month mark. It's totally doable without a personal trainer. Among the routines you'll find by searching 'beginner strength training,' 'StrongLifts 5x5' is simple and effective. If squats cause back pain, try swapping lower body exercises for leg press.
If your back hurts, try starting with goblet squats or light dumbbell work instead of regular squats. YouTube channels like 'Barbell Crew' and 'Home Workout Guy' have plenty of beginner-friendly videos. You'll build basic strength in about three months, and I also recommend the Naver cafe 'Health Beginner'.
I found the YouTube channel 'MaxQ' helpful. I recommend a 2-day split routine: upper body on Mon/Wed/Fri and lower body on Tue/Thu. Before squats, loosen up your lower back with a foam roller, and record yourself on video for self-check. Form is the most important thing.
After 3 months of working out, it's about time to start having fun! I searched for 'beginner full-body routine' and followed along. If your lower back hurts during squats, lower the weight first and practice your form against a wall. I recommend YouTube channels like 'FitBli' or 'Workout Man'.