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Need a customised exercise routine
Hello! I'm 24 year old guy who weigh 59 kg and height is 5'7. I have just started to be active and doing 30-40 minutes walk plus climbing stairs up to 13th floor. But this is more of cardio. I want some strengthening and muscle exercises or HIIT you can say. My triglycerides were 172 and protein in LFT was 8.1 due to which I started this and even controlling my diet. It would be of great help to stay connected with a speciality who can guide me on exercises.
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When you're 24, your body is in its prime window for building a foundation that will serve you for the next few decades. At this age, your recovery capacity, bone density potential, and hormone levels are peaking.
The best exercise strategy right now isn't just about looking good—it’s about balancing strength, cardiovascular health, and mobility so you stay injury-free and functional.
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Looks like you're doing so much of cardio, for your age cardio + strengthening gives better results.
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do cardio daily for 15-20 minutes, strengthening exercises 4-5 exs(3sets 10,12,15 reps) with dumbell, theraband, for home use waterbottle& eat recoverable foods after doing this exercises so diet and exercise will make it more better results
Health Tips
avoid poor posture for doing exs, dont push yourself too much in the beginning
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â ï¸ Disclaimer
This advice is based on the information provided and is for educational purposes only. It does not replace a physical examination or medical diagnosis.
Great that youâve started focusing on your fitness and health early. Walking and stair climbing are excellent for improving cardiovascular fitness and controlling triglycerides, but now your body also needs structured strengthening exercises to build muscle, improve stamina, and boost metabolism.
Before starting HIIT or heavy workouts, a detailed assessment and review of your reports is important so a customised and safe exercise plan can be designed according to your current condition and goals
Next Steps
â Continue walking and stair climbing at least 5 days a week. â Follow structured strength training: ⢠3 days lower body ⢠2 days upper body â Start with bodyweight or light resistance exercises. â Avoid sudden heavy weight training or aggressive HIIT to prevent injury. â Get a structured consultation with Dr. Nidhi Parth Sodha (MPT Ortho) for personalised guidance and supervised progression.
Health Tips
⨠Focus on consistency over intensity. ⨠Make exercise a long-term habit, not a short-term routine. ⨠Maintain proper diet, hydration, sleep, and recovery for better results. ⨠Gradual progress always gives safer and sustainable transformation.
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Hey there!
Consult me online
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Great initiative to start exercising at your age
Your current walking and stair climbing routine is a very good beginning for improving triglycerides, liver health and overall fitness. Since your BMI is on the leaner side, focus should now shift towards lean muscle strengthening rather than excessive cardio alone.
You can begin with a combination of:
• Bodyweight strengthening exercises like squats, lunges, push-ups (modified if needed), planks and glute bridges
• Resistance band or light dumbbell training 3-4 times/week
• Short HIIT sessions 2 times/week with proper recovery
• Core and posture exercises to avoid injuries
Initially keep exercise duration around 45-60 mins with gradual progression. Proper protein intake, hydration and sleep will also play a major role in muscle gain and triglyceride control.
As a physiotherapist, I would recommend getting a personalised assessment for posture, flexibility, muscle imbalance and exercise tolerance before starting intense HIIT. A structured supervised program can help you gain strength safely while improving metabolic health and stamina together
Next Steps
Continue daily walk and stair climbing
• Start supervised strengthening exercises 3-4 days/week
• Get baseline assessment for posture, mobility and endurance
• Repeat lipid profile and LFT after 8-12 weeks
• Maintain balanced high-protein diet and avoid junk/fried foods
Health Tips
Avoid suddenly starting heavy gym workouts or excessive HIIT as it may lead to fatigue or injury. Progress gradually and focus on consistency over intensity.
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Simple weekly plan:
Day 1, 3, 5 – Strength training (30–40 min)
• Squats – 3 sets of 12
• Lunges – 3 sets of 10 each leg
• Push-ups – 3 sets of 8–12
• Plank – 3 sets of 30–45 sec
• Resistance band rows or dumbbell rows – 3 sets of 12
• Glute bridge – 3 sets of 12
Day 2, 4 – HIIT (20–25 min)
• 30 sec fast activity (jumping jacks, high knees, stair climb)
• 60 sec rest
Repeat 8–10 rounds
This combination will improve strength, metabolism, and help control triglycerides.
I can guide you step by step with a customized progression plan.
Dr Rajesh Pal, PT, PhD
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Hi! Great to see you’ve already started being active - that’s a big first step.
Your walking and stair climbing are excellent for improving triglycerides. Now, to build muscle and strength, you can add basic strength training 3–4 times/week (push-ups, squats, lunges, planks, light weights) and short HIIT sessions 2–3 times/week, 15-20 minutes (brisk walking + sprint intervals or bodyweight circuits.)
Next Steps
Since you’re on the leaner side, focus on adequate protein intake and a balanced diet—the goal is lean muscle gain, not weight loss.
Health Tips
Your reports are only mildly off, and with the right exercise + diet plan, they can improve well. I can help you with a simple, structured routine and track your progress so you get results without confusion.
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Please take online consultation
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Need to correct posture
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You have made a very good start with walking and stair climbing. However, since your triglycerides are high and LFT values are altered, random exercises or intense HIIT may not be the best first option. Your body may need a customised mix of cardio, strength training, mobility work and diet correction based on your reports, stamina and recovery level.
Next Steps
With the right plan, fitness and lab values both can improve gradually.
Health Tips
I would strongly suggest a proper consultation so your exercise routine and diet plan can be tailored safely and effectively instead of trial and error.
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Hey there!
I am so glad that you are so health conscious at such an Younger age. I really appreciate that. You can consult me online or call on my clinic number for analysis and assessment. You can stay connected with me for long term ( as it is not a short term process)and can do exercises under my supervision. I am a modern physiotherapist with modern values.
Regards
Your physio
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long term goal
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feel free to connect with me
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Hi please take an online consultation for best diagnosis and best personal training exercise.
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I need proper assessment
Health Tips
Postural care
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Consult in person with nearby physiotherapist for proper exercises which can only be taught in person.
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HIIT:
Warm up for 2-3 minutes
Then short sprints for a couple of minutes. Rest for 30 seconds then again short sprints for couple of
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Dr. Neetu Rathi (PT)
Physiotherapist
17 yrs exp
Gurgaon
Greetings from Rid of Pain Physiotherapy
Although you are doing. Well. But before starting strength training, u take an assessment session with physiotherapist.
Start with light weight training like squats, lunges, push ups, shoulders, biceps and triceps etc.
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Ms. Shefali Gandotra (PT)
Physiotherapist
20 yrs exp
Jammu
Strength training has to be added. For this, you need to visit a physiotherapist or you can visit a specialised trainer.
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