What Kind of Exercise Suits You? #
First, understand your physical condition. Assess whether you’re better suited for light exercise or intense workouts, and whether you need more aerobic or anaerobic training.
Don’t force yourself to do exercises that don’t fit your body.
Maybe you’re not suited for exercise at all—just for staying active. :)
When Should You Exercise? #
Ideally, exercise 1–2 hours after a meal, preferably around 2–3 PM. Avoid exercising at night—it goes against natural rhythms. After sunset, let your body wind down.
Aerobic Exercise #
Moderate-intensity heart rate is (220 – age) × 0.7–0.8.
This is the standard formula, but go with whatever feels most comfortable and sustainable for you.
Anaerobic / Resistance Training #
RM (Repetition Maximum) #
Definition: RM is the maximum number of reps you can complete with proper form at a given weight.
Example: If you squat 80 kg and can do at most 10 reps, then 80 kg is your 10RM. If you can squat 100 kg only once, then 100 kg is your 1RM.
6–12 RM: Considered the golden range for muscle growth. It provides enough tension and metabolic stress for optimal hypertrophy. If your goal is building muscle, pick a weight you can lift to failure in 8–12 reps, and do 3–5 sets. Here, “failure” means you can’t complete the next rep with proper form—not that you’re completely exhausted.
Progressive Overload #
Definition: To keep building muscle and strength, your total training load must gradually increase over time. In short, training should become more challenging as you adapt.
The body adapts quickly. If you always train with the same weight, reps, and sets, progress will eventually stall. Progressive overload helps you break plateaus and continue improving.
Prioritize Large Muscle Groups #
Train large muscle groups first—glutes, legs, chest, back—using compound movements like squats, bench press, and pull-ups. These exercises recruit more muscles, burn more energy, and drive overall strength and muscle growth. After that, add isolation exercises for smaller muscles like arms, shoulders, and abs.
Rest & Recovery #
Rest 48–72 hours before training the same muscle group again.
For example, if you train chest today, schedule the next chest session at least 48 hours later. During the break, you can train other muscle groups like back or legs to maintain training frequency while allowing proper recovery.
Workout Nutrition #
Avoid exercising on an empty stomach. Eat easily digestible carbs with a small amount of protein 1–2 hours before exercise.