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Exercise

AvatarHigh Priestess Lydia Coventina7 min to read

Exercise helps in many areas of life, not just physical health, but also with mental health and clarity. People who exercise are generally more successful in life, with increased self-discipline and endurance, and a stronger will to accomplish goals. There are many studies you can find online proving this, but also your own personal experience will prove it to you. If you are currently out of shape like most people, you can change.

Exercise on its own raises bioelectricity and prana in the body. I find my yoga program to be much better if I incorporate exercise near-daily. Even some squats and push-ups before hatha will result in a stronger buzz after the yoga.

A lot of people in general, and members here, have various problems that would be solved by adopting a strict exercise regime. It helps train the mind, and also takes time each day which is often otherwise used in wasting time or rumination. Being strict with exercising will help you control yourself and focus on grounding and reality. You won't be as likely to be delusional or lost in negativity. The endorphin rush is also a massive benefit, but I won't get into this as it's easy to find out about this online. Time should be taken each day to focus on conditioning the physical body, this will help your mind, your mood, and even your soul.

A great method to get through your day is to take a few 5 minute breaks, and do some exercise. A warm up such as neck rolls, some arm circles, roll out your wrists and ankles, and then do some squats, lunges, crunches, full push ups (even if you can only manage a few), and whatever you enjoy. Even 5 minutes of this will raise your energy and leave you feeling more exhilarated to continue your daily tasks, and get you through the mid-afternoon slumps that many people are prone to. If you are in a workplace, don’t worry if others see you; having exercise breaks is becoming more popular and commonplace, and you might even inspire others to join you, thus improving the life of other people.

Everyone, including women, will benefit by putting on some muscle. It will help with daily tasks, increase balance and coordination, and give you more energy to get through your day.

Purchases

Many people, when they start a new hobby, they buy a bunch of equipment that they don’t even need. Or they use them for a short while, and get bored of the hobby quickly and never use the equipment again.

A better mindset and method: work with what you have, and reward yourself with something new that you need or would realistically benefit from every so often. For example, set a goal to consistently jog or run 2-3 days a week for a month in whatever clothes you happen to have that are appropriate for running. At the end of that month, reward yourself with a new piece of specific running clothing. Another example: workout with whatever old clothes you happen to have, and when you reach a target weight-loss goal after 3 months, go buy yourself some nice workout clothes.

Don’t buy everything at once; put yourself on a reward system instead. This will keep you motivated, and is more practical on your wallet.

For those looking to lose weight but are unwilling or unable to run outside or go to a gym, you can get a stationary bike for fairly cheap (and don’t be reluctant to buy one second hand). If you’re a couch potato like many people, park your bike in front of your tv and ride while watching something, but make sure you are challenging yourself on the bike and not just lazily and slowly moving your legs.

Learning

If you’re working out at home, it is imperative that you learn proper alignment! Most workout injuries are from improper alignment or not paying attention during the movement. There are endless resources available to learn. Take the time to go over each movement you will do, study it then practice slowly and carefully first. Once you feel you’ve mastered it, then you can do it normally. This will take a bit of extra time at first but will benefit you for the rest of your life, and ensure you can continue your exercise program risk-free.

It’s also good for the mind to learn things; each thing you learn, increases your confidence, capability, and your trust in yourself.

There are many videos available for free on Youtube and other websites. However, there are also a lot of misconceptions and confusion, due to the amount of trainers wanting to cash in, gain fame, gain followers, and so on. And there are so many fads. Find what you realistically want, look around and try various programs and see what works best for you. Find an instructor who knows what they are doing and makes you feel good. See a trainer in person if you are able to, they will give you advice tailored for your needs and help you with a program.

Genders

Exercise in general is not gender-specific. Trainers only emphasis gender to appeal to a demograph and get more views (“curvy legs workout for women!” “strong shoulder workout for men!” etc). So if you are a female, following along to a male trainer is not going to give you a manly body. And if you are male, female trainers do know what exercises will give you the muscle gains you want.

Don’t hesitate to try a workout thinking it’s only for the opposite gender. Pilates was designed by a man for men, but seems to be mainly done by women these days; I highly recommend it for both genders as it helps with functionality and mobility of the body, even just one session a week (along with your regular routine) will give you benefits.

For women specifically

You will not bulk up much (unless that is your goal), but exercise will add definition and curves to your body.

Many women cut calories too much when exercising. This gives you the appearance of being weak, not enough muscle definition (not shapely legs), and looking tired. When training, you need to fuel your body. You should aim to be healthy and vibrant, with enough energy to keep up with your daily life. Exercise, when combined with properly fueling you body with the food it needs, will give you more energy for everything else in life.

It is common, for young women especially, to work on the abs or glutes and not the rest of the body. There are young women with a 6-pack or a disproportionately large butt, but toothpick arms and legs. This looks disproportionate. The entire body should be developed evenly.

Regarding modifications common for women, push-ups should be done properly, not on the knees. Full push-ups work the entire body and help the cardiovascular system. To start with, do one or 2 properly, then rest for a few moments, then try another one or two. Do this again later in the day. This is far better than doing 10 or 20 on the knees.

For men specifically

We see too often here, men complaining that they are not handsome, not attracting women, or other complaints regarding attractiveness. All you have to do is get in shape and you will level up a lot. It doesn’t matter even if you’re bald or considered ugly; if you get in shape and look strong, you are automatically more attractive than the vast majority of men. I know the media pushes the “scrawny dainty pretty boy” trend, ignore it. Look to our Gods for inspiration, not the media that wants men to be weak.

And make sure your body is functional. Don’t fall for the trend of bulking up but not being able to move naturally.

Final note

Whatever exercise program you look for, your main (or only) goal should be to feel good – feel healthy, energetic, and vibrant. This is life, and should be what all Zevists aim for. We have this physical body, we need to take care of it and utilize it for our spiritual advancement.

-HPS Lydia

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Liturgical Terms of Zevism (everyone please read and familiarize yourself with these)

#60

The leg press is one of the exercises I've seen people do the worst in the gym. You might hear the typical geek say, "I leg press 250 kilos," and then they only do quarter reps with a 15 or 20 cm range of the movement, which is pointless and all they end up doing is injuring the meniscus of their knees.

Instead of leg presses, they should do various squats with weights. Regular, suitcase (with feet close, targets quads and glutes), sumo (targets inner thighs), pulses.

Any gym exercise, people should do the real thing where applicable. As Stormblood mentioned, pull-ups instead of lat pull-downs.

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Liturgical Terms of Zevism (everyone please read and familiarize yourself with these)

#61

The leg press is one of the exercises I've seen people do the worst in the gym. You might hear the typical geek say, "I leg press 250 kilos," and then they only do quarter reps with a 15 or 20 cm range of the movement, which is pointless and all they end up doing is injuring the meniscus of their knees.

Half-repping is a trend lol they do it with squats as well, deadlifts and bench press.

They don't understand if they don't have full ROM they need to take a few steps back and develop full ROM instead of insisting with higher load than they can handle and keep insisting.

Similarly, if you're doing deadlifts or rows with 12 hundred plates and smashing your barbell into the floor at every rep or at the end, it means you're not only being rude to other people in the gym by making too much noise but that the load is also too much for you, because you're basically skipping the eccentric phase of the movement or speeding up to much. If you can't handle it, you need to go lower. It's common sense, not bro science.

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Last update: 05/07/2025 (all links updated, except the useful reads)

Apologies if I'm being slow on private messages. I will get back to you at some point.

Heil Zeus!
Heil Apollo!
Satanama!

#62
This is the targeted message.

I asked Chat GPT to write me a program for 4x days training at the gym per week my goal was to go to an Apollo then Ares Aesthetic build i have been doing the routine for some time now and it is by far one of the best programs i have ever been on and crushes my own programs i made over the years here is my program I'm 27 Married now to another Zevist still recovering from injury but even i still get down to the gym and i have come right back into being fit from my fatter injured self anyway here is the program:

Note none of these have Kg's on them you should find your kg's even if it's 5kg's for each movement everyone has had to start somewhere but all numbers are first sets then reps

TUESDAY

For most naturals and in my experience that is too much volume and too little rest time. I’ve been lifting for like 7 years and have tried lots of routines. In the beginning I did lots of sets and different exercises like the routine you recommended; and only took 1-2 rest days between days and experienced over training, was sore all the time (full body soreness) and didn’t really gain weight.

I’ve switched to a mike Mentzer approach of lifting now. His routine is broken down into three days, chests tris (I add abs), back biceps (and I add shoulders), and legs. The difference is he says to only do 1 set of each exercise to failure and to take atleast 4 days of rest between exercises. And the best part is this routine only take like 30 mins every 4-7 days and isn’t strict on when you do them.

The problem with most routines people recommend is, it’s too much volume and not enough rest time. Mike Mentzer main point is that your body has limited recoverability. (Steroids speed up recoverability drastically so this doesn’t apply to them, and is why they can grow with high volume routines) working out a muscle does not immediately grow it, it actually does the opposite and damages the muscle, so you need to rest, eat, and sleep in order for your body to repair it and then grow the muscle (for me it takes atleast 4 days before the muscle group is fully healed but sometimes 5 or 6). Most people think working more is better but it is not. Working out less is better. It takes atleast 2 weeks to a month for a muscle without stimulation to begin to get weaker. So considering this, you only have to do a full body routine once every 2 weeks to a month.

He recommends one set to failure because the purpose of the gym is to stimulate growth, and now that we know that working out actually damages the muscle, our aim is to damage it as little and efficiently as possible to trigger optimal muscle growth. Increasing the exercise to 2 sets will double the volume and significantly increase the time it takes to repair that muscle. The best way of stimulating muscle growth is by limiting volume and increasing intensity. When you do 1 set of an exercise to failure, you have take that muscle too its limit and now need to give it time to heal and grow. (Technically the best way would to be to do 0 sets and stimulate muscle growth through your subconscious or some kind of working or something, so that you don’t waste your limited recoverability on repairing and instead focus it purely on growth)

This routine works very well for me and takes very little time out of my week. I’m also an advanced lifter, higher volume might be acceptable for newbie lifters. And for woman idk tbh prob just do Pilates. But yeah working out should be fun, so don’t hold yourself to these crazy strict routines where you workout almost every day for 2 hours. And try to be more conscious about your recoverability and getting proper rest.

There’s lot of videos on YouTube about Mike mentzer and his methodology, so I recommend looking into him and watching some of his stuff.

I mostly care about strength and size and this routine works great for that. If strength and size aren’t your goal then maybe other routines may be better, but the limited recoverability will still apply to any routine so be mindful of that.

This routine + yoga = 💪
if you have thoughts or questions, lmk. This is just my current understanding and beliefs regarding exercise.

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"He who suffers for my sake,I will surely reward in one of the worlds."
-So saith Zeus