Active discussions

Please or to access all these features

Talk
Exercise

Chat to other fitness enthusiasts on our Exercise forum.

Original poster

Want to start lifting at the gym - advice please

34 replies

LottaMarten · 28/08/2014 08:08

Have read around a bit and decided that lifting 'proper' weights might be the most effective use of my time.

Does anyone else lift? If so could you give me some pointers? I put together a 'plan' yesterday and wondered if someone could scan their eye over it and see what they thought...

Also would anyone like to be a remote 'training buddy'?

OP posts:
Suzannewithaplan · 29/08/2014 00:34

Also not sure that cardio and strength training need to be kept separate, I often do both in one session, we all respond differently to training, it's a matter of finding what works best for you I think.

Suzannewithaplan · 29/08/2014 00:31

I agree that whole body workouts are fine to start with but beyond that I am loathe to be dogmatic, Ime strength training, cardio and food intake are all dials that can be adjusted to tweak body composition.

Original poster
LottaMarten · 28/08/2014 21:05

PS have you guys changed your diet in any way (more protein etc?)

OP posts:
Original poster
LottaMarten · 28/08/2014 19:34

Hermione thanks for that and I'm delighted to be joining you on the 'dark side' Wink - the Stronglifts 5*5 looks good to start with.

I'm happy with dropping a cardio and thanks for the tip - I will aim for 2 to 3 sessions a week, depends how I am feeling.

I guess the Stronglifts programme also exercises the abs if you have correct form on all the exercises?

OP posts:
HermioneDanger · 28/08/2014 14:13

I'm another lifter, though of only a couple of years experience - am in awe of Suzanne and her long term commitment!

At this stage I'd suggest you're best off with a full body workout - there's no need to do split sessions and you'll see great results really quickly (there's nothing like newbie gains). Keep your cardio separate from your lifting and maybe drop one or more of the sessions - you really don't need to do a lot and your muscles will thank you for the rest.

A programme I always see recommended for beginners is Stronglifts 5x5 which is what I have DH doing at the moment - it's not a huge impact in terms of time but it's great for a beginner and three weeks in he's noticing changes to his body. Alternatively you could go onto bodybuilding.com and look at their programmes and forum for advice.

Welcome to the dark side Grin

Original poster
LottaMarten · 28/08/2014 14:07

sorry not sure what happened there.. ;)

OP posts:
Original poster
LottaMarten · 28/08/2014 14:04

Thank you Suzanne! I will have a look on youtube. I had three sessions with a personal trainer a month ago which helped a lot with technique.

Yesterday I did

  • Dead lift - 8 reps of 30kg, 8 reps 40kg, 8 reps 40kg
  • One legged squat press - 8 reps of 30kg on each leg, and again 8 reps of 30kg on each leg
  • Bolivian split squat things? (not sure of name) 8 on each leg, and again 8 on each leg again (no weights in hands)
  • Chest press, 8 reps of 20kg, 8 reps of 20kg, 8 reps of 25kg
  • The back exercise where you lean your hips on something going up diagonally like this / ,and then lift up - 10 reps and 10 repgs
  • Assisted pull ups with 8 reps with 45kg, 8 with 40kg, 8 with 40kg
  • Plank - normal and side

I didn't do any cardio apart from a dynamic warm up and warm down.

I thought I could do the above (increasing weights where possible) 3 times a week. In terms of cardio I am planning one interval run (1 mute walking, 2 minutes running around 14km/ hour for 20 mins); one parkrun per week where possible; one swim (interval training) and one HIIT class at the gym called 24.

I wanted to ask - do you think best to train one muscle group each session, or is a mix like the above good?
I will try to separate the cardio from weights where possible - is that the right idea?
Additionally, how do you exercise your abs? I try to do a quite intensive plank by tensing really hard, not sure if that is enough, should I do crunches too/ other types?

Would love to hear your views. Sorry this is so long!

OP posts:
Original poster
LottaMarten · 28/08/2014 14:03

Thank you Suzanne! I will have a look on youtube. I had three sessions with a personal trainer a month ago which helped a lot with technique.

Yesterday I did

  • Dead lift - 8 reps of 30kg, 8 reps 40kg, 8 reps 40kg
  • One legged squat press - 8 reps of 30kg on each leg, and again 8 reps of 30kg on each leg
  • Bolivian split squat things? (not sure of name) 8 on each leg, and again 8 on each leg again (no weights in hands)
  • Chest press, 8 reps of 20kg, 8 reps of 20kg, 8 reps of 25kg
  • The back exercise where you lean your hips on something going up diagonally like this / ,and then lift up - 10 reps and 10 repgs
  • Assisted pull ups with 8 reps with 45kg, 8 with 40kg, 8 with 40kg
  • Plank - normal and side

I didn't do any cardio apart from a dynamic warm up and warm down.

I thought I could do the above (increasing weights where possible) 3 times a week. In terms of cardio I am planning one interval run (1 mute walking, 2 minutes running around 14km/ hour for 20 mins); one parkrun per week where possible; one swim (interval training) and one HIIT class at the gym called 24.

I wanted to ask - do you think best to train one muscle group each session, or is a mix like the above good?
I will try to separate the cardio from weights where possible - is that the right idea?
Additionally, how do you exercise your abs? I try to do a quite intensive plank by tensing really hard, not sure if that is enough, should I do crunches too/ other types?

Would love to hear your views. Sorry this is so long!

OP posts:
Suzannewithaplan · 28/08/2014 11:11

Hi Lotta, lm a long time lifter (20 plus years) I'd say stick to basic compound exercises and there plenty of helpful stuff on youtube if you have time to browse.

Sure post up your proposed routine and I'll be happy to give my take on it.

Bearing in mind that different things work for different folks but there are some basic principles which apply to most :)