I started with Starting Strength. It’s a book that explains the basic lifts and outlines a basic barbell program. Do that for awhile then move on to a more advanced program.
If OP wants to low-bar squat, all the Starting Strength material is going to be helpful. Check out the book from the library! https://www.amazon.com/dp/0982522738/
Low-bar is definitely a weird position... for my first set of warmups, I'm always like "MY BODY DOESN'T BEND LIKE THAT" but by the time I'm halfway through warmups, it's like "O HAI I CAN DO IT!"
I too work a desk job, and I think that low-bar squat posture is helpful in counteracting the rounded-in shoulders that we get from typing all day.
I read this book Starting Strength to get started.
Looks like a big waste of time. Read The Two-Factor Model of Sports Performance and go buy the blue book instead.
I do both weightlifting 3 times a week and yoga everyday. My motivation for starting yoga is the exact same reason as yours. This is what I've learned.
Compound weightlifting exercises will fix your posture more than yoga will. Because these postural issues are usually created by lack of muscle in certain areas of your body, most likely your upper back. In order to fix this you need to build muscle. The most effective way to do that is barbell exercises because you can control and increment the load easily.
Sorry, despite what many on this subreddit think, yoga isn't very effective at building muscle or strength. It isn't a fix all solution. If you want the most bang for your buck for fixing posture then you'll need to lift. And you should want this because you're 35. You don't have time to waste when undoing years of damage.
Follow the Starting Strength method by Mark Rippetoe. It's a great novice program that teaches you correct form for the most effective barbell exercises.
Having said that, yoga will help, but it'll take months of daily practice before you notice any improvement. After that, there will be severe diminishing returns. It's a very inefficient way to achieve your goal of improving posture. I learned this the hard way.
On the other hand, you'll notice improvement from weightlifting within the first 6 workouts, and it'll compound shortly after that.
I am similar to you. I have ET, and it is very hard for me to gain weight. When I was your age (30+ years ago), I was 6'2" and 128 lbs soaking wet. About 8-9 years ago, I was still no heavier than 135-140 lbs.
Then I read a book called, Starting Strength by Mark Rippetoe. It inspired me to start lifting heavy for the first time in my life. There are a lot of ways to go about it, but I followed a super simple plan called StrongLifts 5x5. On top of that, I lowered my carbs a bit and increased my protein and fat intake (this was before keto was such a big thing) and tracked my macros and calorie intake on My Fitness Pal. For the first time in my life, I started to gain weight and got up to a lean 160 lbs in less than a year. I'm sure that I would have continued a "clean" weight gain if I had stuck to my diet and exercise routine. Unfortunately, I got off track for a variety of reasons and lost 10 of the pounds I had gained.
Now I'm considering keto to help with my ET and energy level, even though I'm not lifting and certainly not trying to lose weight.
Bottom line, if I can gain, you can gain. Lift heavy free weights. Don't waste your time on those circuit machines. Track your calories and macros. Get advice from this sub and others as far as what to eat. Stick with it. Get a workout buddy to help you stay accountable and to give you encouragement.
Starting Strength: Basic Barbell Training, 3rd edition https://www.amazon.com/dp/0982522738/ref=cm_sw_r_cp_api_i_oRu1CbGMY8G06
I'm the same age. Was a casual gym goer, then I discovered Starting Strength and fell in love!
Starting Strength is simple, quick, and the advancement feels and is noticeable. It's a really good program!
Start with form. Mark has some great youtube videos and his book Starting Strength changed how I lifted. You are young so learn the right way. If you have the chance go to a seminar on Olympic lifting to get hands on. But 5x5 app is worth the buy you can so add exercises for arms, back, chest etc. Good luck!
Starting Strength: Basic Barbell Training, 3rd edition https://www.amazon.com/dp/0982522738/ref=cm_sw_r_cp_apa_i_dUh5CbQA0DHSF
I can't recommend Starting Strength highly enough. The book goes into detail about the what, how, why and when for each of the main lifts (squat, deadlift, bench press, press and power clean). It also covers programming and why the program works the way it does.
I definitely recommend the physical copy: https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=sr_1_1?crid=1AVD36SFF914G&keywords=starting+strength&qid=1554400494&s=gateway&sprefix=starting%2Caps%2C164&sr=8-1
Additionally, there's Starting Strength Online Coaching if you want a virtual coach to program and form check for you. If you're lucky (and want to do the program) there are plenty of Starting Strength coaches around the country.
Deadlifts are probably the best damned exercise for EMS people, because not only does the strength you get protect you during lifts (unless you're an idiot), it also works all of the muscles that are abused by remaining in a sitting position for long periods.
In addition to which, and this is speculation on my part, but I'll bet money on it, building up extra muscle tissue in your butt and thighs, along with the corresponding increase in muscle tone, means that the veins in your legs are less compressed by sitting on them, which I would bet reduces the chances of a sitting-on-your-ass-induced DVT.
If you do nothing else, if you can only do one exercise, deadlift.
For instruction on form, get this book. It is an exhaustive instruction manual on how to perform the basic barbell lifts, without a spotter or any silliness like that.
Ok, so I would recommend you purchase two books: Starting Strength mostly for Mark Rippetoe's breakdown of the basic exercises, form and technique.
Then I would get Jim Wendler's 5/3/1 for an easy to follow program that allows for a lot of flexibility (Jim's other books add a lot of variety to the program that can help round it out for physique benefits.)
That should get you very far towards where you want to go. Honestly though, if you've never specifically devoted yourself to strength in those lifts, then it's understandable that you wouldn't be good at them.
b-ok.org é sua amiga.
Follow these two books and you’ll be able to hit some numbers in relatively reasonable time
Focus on your program/routine, don’t pay too much attention other people in the gym
Strength training with barbells fixed all those aches and pains in my knees and joints that braces and doctors and physical therapy couldn't. When I started squatting, I suddenly stopped being afraid to walk down stairs. My posture improved. I noticed I had way more endurance when riding, and it made ever part of that, from carving to pumping, easier and better and more powerful.
For me personally, resistance training with weights is better than almost any other exercise for managing ADHD. I don't know what it is, but something about lifting keeps me focused and calm for a few days after a workout. Cardio never really did that for me.
I highly recommend Mark Rippetoe's book Starting Strength to learn the mechanics of the lifts. StrongLifts is a sorta rip off of Starting Strength.
Do you walk? If you don't, start there.
A study of sedentary, overweight men and women (aged 40 to 65 years) showed they lost body fat and weight when they walked or ran 12 miles a week during an 8-month study, without changing their diet. A control group of non-exercisers all gained weight and fat during the 8-month study."
Do you sit at a desk a lot? You probably have poor posture associated with it. Do any yoga, at all. Literally any program.
Here's one from my favorite online yogi - https://www.youtube.com/watch?v=tAUf7aajBWE
Do you want to lift weights? For $8, one time, you can order Starting Strength by Mark Rippetoe.
This book will teach you how to lift the weights, as well as how to program the lifts, which is twice as much as this app is claiming to do. At 1/12th the price for the first year, 1/24th the second, and 1/36th the third, etc..
After a few months you'll exhaust that (perhaps just take it out of the library?), and need more intermediate-level information:
Otherwise, some others have suggested a few Reddit threads; see also /r/fitness.