F25 newbie here and have a few questions if someone could help please

[maria95126]

5'1, 105 lbs. I usually eat 1600 kcal and I'm quite sedentary

There's some things I'm confused about and I'm hoping someone more experienced will be able to help. Basically I want to start working out properly at the gym (I've never worked out with weights before) but because of some health issues I want to start slow and to go twice a week and only wish to focus on my lower body as that's the main part that I don't like about my body. I want to gain a tiny bit of muscle in my legs, just so they are more defined and to lift my butt and make it look rounder. I have round hips and a small waist so I don't want my hips to get smaller either.

My questions are as follows:

What exercises should I do, what would be best for a beginner and is twice a week still good as to see se progress for example within a month?

If I want to gain muscle, do I need to eat a calorie surplus(and protein) just the two days I'm going to the gym or all week? Or maybe the days I'm going to the gym and a day after?

Thank you in advance and I hope i don't sound dumb ☺️

[etet1919]

Hi Maria! What kind of 'health issues' do you have?

[maria95126]

Hi Maria! What kind of 'health issues' do you have?

I've had chronic knee pain on and off for the past few years. They are okay now but I still get some pain when I go up the stairs etc. Doctors haven't been helpful and I was told I have runner's knee.

[snailsrus]

Protein prob get 75-80 grams minimum a day
Fat get at least 50 grams a day
Bump cals up to 1800

-swimming will be your best friend

-stabilized machines

-squat and lunge using a smith machine

-focus on reps rather than heavy weights

-look into physical therapy