Goals and constraints

My main goal is to build a lot of muscle and get stronger. I currently have VERY little muscle and quite a bit of body fat, so I’m basically starting from scratch. I’d like to build a noticeable amount of muscle over time rather than just lose weight or get “toned.”

The biggest problem is that I don't have access to a gym. I also don't have weights or any proper equipment at home, just resistance bands.

I’ve looked through the recommended routines, but most of them seem to require weights/gym equipment that I don't have, so I'm trying to figure out what I can realistically do at home with what I have.

I'm mainly looking for advice on whether my current routine is enough to actually build muscle, what exercises I should add/change, and how I should progressively make it harder.

Background

I'm a woman, 5'5" and 125 lbs. I'm a complete beginner when it comes to resistance training and currently have very little muscle.

I haven't followed any proper lifting programs before. I've mainly been trying to put together something simple that I can actually do consistently at home.

Diet and recovery

I try to eat around 90–100g of protein every day.

I also walk for around 30 minutes every day.

Other than that, I don't have any major recovery factors that I think would affect my training.

Program Details

I'm currently alternating between an upper-body day and a lower-body day.

Day 1 – Upper Body

• Countertop push-ups: 4x10–12
• Resistance band rows (long band, focusing on squeezing my back): 4x12
• Band overhead press: 3x12
• Band bicep curls: 3x12
• Dead bugs: 3x12 per side

Day 2 – Lower Body

• Squats: 4x12
• Lunges: 4x10 per leg
• Single-leg glute bridges: 4x15
• Plank: 3x15

I alternate between these two days and take a rest day when I feel like I need one. I also do a 30-minute walk every day.

I don't really have a formal programming method behind this. I basically chose exercises that I could do with the equipment I have and tried to cover my upper body, lower body and core.

For progressive overload, my idea was to increase the resistance of the band, increase reps, or make the exercise harder once the current version becomes easy. I'm not sure if that's specific enough or if there's a better way to do this with bands.

I also don't currently have a specific deload or RPE system because I'm very new to training.

I'm particularly unsure about whether I'm actually training all the major muscle groups enough, or if I'm missing important movements. I'm also not sure whether resistance bands will be enough to build a significant amount of muscle as I get stronger.

I'd really appreciate recommendations for specific exercises I could add or replace, especially exercises that work well with resistance bands and no gym equipment.

I'd also love recommendations for good YouTube videos showing proper form for these exercises. I'm still learning and don't want to accidentally do the movements incorrectly.

If you think there's a better beginner-friendly routine I could follow with just resistance bands/bodyweight, I'm open to that too. I'm mostly trying to find something I can actually stick with and use to build as much muscle as possible given my limitations.

Thanks!!

For context, I’m a 125 lb, 5’5” female and I currently have VERY little muscle and my weight is mainly body fat. I’m trying to gain a good amount of muscle and get stronger, so I’d really appreciate some advice on whether my routine is actually enough.

I don’t have a gym or any equipment other than resistance bands. I try to eat around 90–100g of protein a day.

I’m alternating between these two workouts:

Day 1 – Upper Body

• Countertop push-ups: 4x10–12
• Band rows (long band, really squeezing at the back): 4x12
• Band overhead press: 3x12
• Band bicep curls: 3x12
• Dead bugs: 3x12 per side

Day 2 – Lower Body

• Squats: 4x12
• Lunges: 4x10 per leg
• Single-leg glute bridges: 4x15
• Plank: 3x15

I also do a 30-minute walk every day.

I know I’m starting from basically no muscle, so I’m wondering if this is enough to actually build a lot of muscle over time, or if I should be doing more/different exercises. I find some youtube workouts to complicated to follow or else i just done feel like its working like i dont feel any burn in my muscles

Any advice would be really appreciated!!

For context, I’m a 125 lb, 5’5” female and I currently have VERY little muscle and quite a bit of body fat. I’m trying to gain a good amount of muscle and get stronger, so I’d really appreciate some advice on whether my routine is actually enough.

I don’t have a gym or any equipment other than resistance bands. I try to eat around 90–100g of protein a day.

I’m alternating between these two workouts:

Day 1 – Upper Body

• Countertop push-ups: 4x10–12
• Band rows (long band, really squeezing at the back): 4x12
• Band overhead press: 3x12
• Band bicep curls: 3x12
• Dead bugs: 3x12 per side

Day 2 – Lower Body

• Squats: 4x12
• Lunges: 4x10 per leg
• Single-leg glute bridges: 4x15
• Plank: 3x15

I also do a 30-minute walk every day.

I know I’m starting from basically no muscle, so I’m wondering if this is enough to actually build a lot of muscle over time, or if I should be doing more/different exercises. I find some youtube workouts to complicated to follow or else i just done feel like its working like i dont feel any burn in my muscles

Any advice would be really appreciated!!

For context, I know nothing about treadmills. I'm 120 pounds and jog 5km 5 days a week at a slow pace (it takes me about 30-35 mins). I'm considering this treadmill as it fits my budget of €550 and is quiet. Would this be a good purchase or should I try something else?

First of all, I know no one can tell me the answer, I’m just looking for other people’s opinions.

For context, I’m 17F and I’ve been really interested in medicine for the past 4 years. I’ve read books like Adam Kay’s This Is Going to Hurt and When Breath Becomes Air. I’ve also watched a lot of hospital documentaries and spoken to people in healthcare. I can’t do hospital work experience where I live due to patient confidentiality rules.

Basically been set on medicine for a long time. I didn’t tell my parents or family at first because I’ve struggled with mental health in the past and I tend to get very obsessed with certain things for a few months (thinking about them constantly) and then suddenly switch interests.

I also have autism, but most people wouldn’t notice. The main things are that I don’t like noisy or busy environments and I’m a very precise person who likes routine and structure.

When choosing my A-levels, I originally wanted to do biology, chemistry and maths because they’re the best subjects for medicine. My mum supported me, but when I told her I wanted to do medicine, she tried to talk me out of it. She was a nurse for 30 years, so I do trust her judgment, but I was really upset when she said that.

She told me medicine is extremely noisy, very stressful, and involves constant changes and decision-making. But the specialties I'm most interested are psychiatry or GP which are a bit calmer.

My dad and brother also think I wouldn’t be able to handle it. I ended up not choosing chemistry, because I hoped it would help me stop fixating on medicine, but it didn’t work.

Some of my friends and cousins are also aiming for medicine, and I feel inferior to them. Also in school i find it hard to study as I don't have a goal I'm working towards and I’m not sure what I’m aiming for anymore. I’m a high achiever and got the best GCSE results in my school, so it also feels disheartening not having a clear goal.

I’ve looked into other careers like biomedical science but i dont want to spend my whole day in a lab and also I think I’d be upset seeing doctors and wishing I was doing their job. I also looked at occupational therapy, but I feel like it doesn't use that much hard science which is what i prefer over social science. Radiotherapy also interested me, but I worry it could be affected by AI in the future.

I just don’t really know what else I could do.

I’ve also considered an access to medicine course later on.

Recently, I watched a show called The Pitt, which is meant to be a very realistic medical drama, and honestly it made me feel quite stressed. I couldn’t really imagine myself working in such a sensory-overloading and high-pressure environment, but at the same time I keep going back to thinking about medicine and I don’t know what else I’d want to do.

I spend a lot of time thinking about this every day and I just feel stuck.

Has anyone been in a similar situation or had doubts like this before?

Hi, I’m looking for book recommendations with a similar vibe to Shadow and Bone.

I love darker romances, when the male lead is really powerful and kind of morally grey (or even a bit villain-ish).

My favourites are Shadow and Bone (I love Alina and the Darkling romance, and the whole love triangle with Mal), ACOTAR, and The Invisible Life of Addie LaRue.

I’m looking for something with a darker/moody fantasy atmosphere, a powerful or dangerous love interest, and a really emotional or angsty relationship. Enemies-to-lovers or villain romance would be ideal too.

Does anyone have any recommendations with a similar feel?

BTW I dont mind if its just a romance sub plot and I have already read the cruel prince series (I didnt really like it tho) , and six of crows