Kept circling back to the problem that I don’t actually know where to start when there’s basically no muscle to work with, so this week I picked 2 things and stuck with them instead of overthinking a whole plan.
First, the stairs. My building is 3 floors, no elevator, and I used to take it every time without thinking. Switched to stairs only for 10 days straight, nothing else added.
Second, once that stopped wrecking me, I added one wall sit before brushing my teeth at night, starting at 20 seconds because that was genuinely all I could hold without shaking.
The part that mattered more than either exercise was doing the same 2 things every day instead of swapping in something new every few days. 3 weeks in, the wall sit is up to 50 seconds and the stairs don’t leave me winded at the top anymore.
Sorry for the long one. If you’re stuck at the same starting line I was, the stairs are free and the wall is always right there.