Can I get fit going to the gym twice a week?

I agree about heavy weights and compound lifts. I would get some PT if you possibly can - you will learn to lift safely and progress faster. I do bodyweight training (calisthenics - push ups, pull ups, dips etc) - which is another way to go, using my own weight as resistance. It is perhaps safer if you are training on your own but again you need to follow a programme. Some parks have calisthenics bars and PTs use them, much cheaper than at a gym.

I'd also try to work in some steady state cardio in your everyday life - very brisk walking (perhaps in gym kit), running, cycling, to get places, if you can.

In 2019 I lost 15kg using calorie control, then took up Spinning once a week and Reformer Pilates once a week.

I felt SO much fitter. The fittest I ever have as an adult.

I started to really enjoy Spinning about two months in, and started going two or three times a week...

All this paused with Covid, and I haven't got back into it (Spinning classes feel like a prime Covid spot) I miss it hugely, and feel disappointed in myself for not keeping it up.

Been with my PT fit 8 months and:

Deadlift (RDL), 4 sets if 10, 70-85kg
Hip Thrust 5 sets of 10 90-120kg

Depends on exercise, bench press up to 45kg, leg press up to 200kg

I'm all about increasing over time not a quick fix

You must be super strong to be lifting those weights

It’s taken me 3 years of training to get to 100kg deadlift. But I’m late 50s - if you’re younger, you’ll get fitter more quickly.

Spinning. I'm fat and unfit - started spinning twice a week and the difference was noticeable about 4 weeks in. The first 2 weeks nearly killed me and I had to sit down on the walk home. Took me 5 weeks to start enjoying it and looking forward to going

Covid shut the gyms and I fell off the wagon. I've vowed to start again in 2022

No
Eat less.

When we talk about heavy weights we mean heavy. But you need to build up to them in a progressive programme. And safely with good technique. The fitness comes when you stress your body.

I like the MegSquats video (I think I first read about her on MN) on YouTube for those beginning at the gym. “Stop wasting time in the gym: my top 5 beginner tips”. Her number 2 tip is “Progressive overload”

What gym is it OP? Some have online programs that give you a workout (PureGym does), so there could be a weights programme you can download, or treadmill one you can listen to using headphones.

Other gyms will give you a free program as part of your induction.

Definitely make sure you get a proper induction so that you know how to use the machines and what weight & reps to do.

*timber not timer

How you use your gym time is more important than anything.
I lift weights, mostly compound at heavy weight (well lighter atm as rebuilding strength afterpregnancy/c-section). 2 times a week if fine, 3 time is max I do in the gym.

To tone you need to build muscle mass, resistance training gives you the best time spent to benefit ratios. Good form is vital, I used Mark Rippetoe youtube videos (has a book called starting strength too) and filming my sets to get my form down.
I lost 38kg in 18 months doing lifting 2 times a week and a calorie restricted diet. Got a bit of timer to lose now but doing fasting instead of calorie counting, so much easier and better for my mental health too.

And if so, what should I do? Aiming to lose weight and tone up.

You can get fitter, but you won't lose weight unless you track your diet and work out where you're consuming calories in excess of your daily calorie expenditure. If you have a look at some of the cardio machines (eg the Ski-Erg or the Air Bike) you'll see that a tremendous effort will expend, say 100 calories - a third of a Mars Bar or the like.

So twice a week is better than nothing. How long have you got? You could do what's called "metcon" - metabolic conditioning - basically a fancy name for cross training and a mix of strength & endurance plus HIIT sessions.

I generally start with strength, after a quick run (5 mins) and mobilising as a warm up. I'm getting back to lifting heavy after a back spasm (caused by sitting too much!) - did 5 for 85kg deadlifts this week, after a warm up set of 10 at 45, and 8 at 70kg. With warm up, rest gaps between heavy sets and mobilising, that's generally around half the hour session. Then I do a mix of stuff, including stationary bike, running, Ski Erg (I love the Ski Erg as much as I hate the Air Bike).

If I deadlift one day, I squat the other day.

If you're not sure about lifting technique to go heavy, then things which take no technique (apart from head down, grit teeth, push) such as sled pushes are great.

For fun, add in things like box jumps, or box step ups with dumb bells, or work on your press ups, and so on.

The main thing is you should train to almost failure (not injury) - the last 2 one 3 reps in each set should be really tough, so you need the rest break. In HIIT, you can work at your current level, but add in something that makes it a challenge. For example, on a stationary bike, set the resistance at a difficult but not impossible level, and do say, 30 secs as fast as you can. Then 30 secs slow, then 30 secs fast. And so on.

Or do this running outside - sprint 40 secs, walk 20, sprint 40 etc etc (or adjust those timings, but it's easiest to keep it to each minute, IYSWIM) and repeat, say 10 times. It's a really quick way to build fitness. It's difficult, but it's only 10 minutes!

When I was working longer hours, I tried to get to the gym twice a week. On induction (quite a long time ago now) I was given a basic programme on various machines focusing on strengthening my back and legs (for my knees) and a bit of cardio. Since then I’ve adapted it a bit but it’s still essentially the same, and I’d say my fitness level is better now in my late 60s than it was in my mid 50s, when I started. I’m approximately the same size as I was in my early 40s (12-14) and a better shape if anything.
Now I’m semi-retired and have more time, I swim once or twice a week and do a couple of PiYo classes as well. I have done 10 min of (very) light weights and daily stretches first thing in the morning for 12 years or so and they have made a big difference too.

Exactly @BIWI I just refuse to do them

Fuck me, I hate burpees @HermioneWeasley

ANYTHING is better than nothing.

I just added muscle on, so didn't lose weight at all on twice a week (very intense, long sessions). I was very fit and strong, though.

Soon as I went three times a week and less intense, though, I lost fat far more easily.

Could you manage to fit in a swim session at all? It's a great way to ease out any aches from weights and if you had the time, you could do a short cardio machines before getting in.

I have absolutely toned up, got stronger (and broadened my back!) by doing body pump a couple of times a week. I hate traditional cardio s9 the fact it gets your heart rate up without jumping around and burpees etc is a plus for me

Well logically, 2 visits to a gym a week will definitely make you fitter than none!

If you want to lose weight though, it's your diet that's more important. As the saying goes, 'you can't outrun your fork'.

Yes you can see progress if you're lifting weights twice a week. I'd recommend a full body workout on both days. If you do splits, you'll only be working those muscle groups once a week and progress will be slower.

Focus on your compound lifts to make efficient use of your limited time.