Joined gym but no exercise plan

My gym is a bit different because you cannot train on your own. PT sessions and (small) classes are included in the subscription. It’s great if you like to be pushed hard.

If you can’t do the PT 0, usually the gyms have free classes. I’d go along to some of those - as in most cases the people doing the class will help you out during it, helping with form etc and make sure you are getting the most out of it.

@NotMeNoNo , at my Virgin gym there were 3/4 instructors that were really good - I noticed a buzz after their classes and the same faces going and asked around. I then went to those classes regardless - ended up doing boxing which I would never have thought of but loved. Because they were good, they were able to run a class that genuinely suited most people who came, which isn't easy. Some of the others, the classes were pitched too easy, people didn't come back, they often got cancelled....So if you can, ask around, if you do a class you enjoy, ask the others what else they like.....I had a great time at this gym, learned masses, made friends and fitness-wise it really changed my life.

I can understand a £20 Pure Gym not doing it but for £60 a month I would expect a proper induction and a programme.

A very wise yoga teacher once said to me “Getting to the mat is the achievement.”

I tell myself this - just start, and the rest is easy.

classes are the way the instructors will show option of the same excursive but with different level for basic to advanced

I joined a gym for the first time in April, for similar reasons, 50+, really unfit, never exercised. My membership included a free introduction with one of the trainers who recommended the best workout for my goals and then showed me how to use the machines correctly. I've not paid attention to what they're called but I can note them down when I next go on Friday if you like. My programme is about starting from completely incapable and improving overall strength and wellbeing.

When I joined a private gym (costing nowhere near £60 a month!) I had an induction, and the trainer gave me a fairly generic programme. We had cards at the desk we could record our times etc.

That gym was lovely, but closed (death of the owner), so I went to a chain gym - FitnessFirst, so not the cheap "Anytime" type but not David Lloyd or Virgin - mid-range, but a really EXCELLENT facility. The deal at the time (there are always deals!) was 2 x 30 minute sessions with one of the PTs.

The DIFFERENCE that just those 2 short sessions made to my knowledge of training convinced me to sign up to regular weekly PT sessions. They were a lifeline during lockdowns.

So given that you're paying a high whack for your gym (I'd never pay that much!!) it might be a good investment for getting the most out of your subscription to book a couple of extra PT sessions to get you started.

From what you post here, your gym sounds a bit unfriendly - I'm sorry about that. At my gym, everyone is encouraged to attend classes whatever their level - instructors always ask if there's anyone new to the particular class, or to her/him as an instructor. But I'd encourage you to go! Everyone has to start somewhere - the important thing is to start.

I'd definitely sign up to some classes. When I first joined our gym (in my late 50s) I avoided them because I am was very uncoordinated, as well as being overweight and unfit.

After a while of just using the gym, I plucked up the courage to do some classes. I have found all the instructors excellent and they all suggest different options for those who are new to exercise or who need low impact because of eg pregnancy or (in my case) dodgy knees or hips.

The gym has loads of classes and online resources but they don't seem to start where I am. I literally can't do a push up I'm afraid.

Neither can I, and I go to the gym 3 or 4 times a week. I can almost do one, but not quite.

But you won't get near doing a push up if you don't start somewhere! Most group class instructors will give variations - the standard, the adjusted, the advanced.

I also find if I make time to catch the instructor before a class, to say I'm new etc etc, they'll keep an eye on me. A good instructor will ask at the beginning of the class if anyone is new to the discipline, or the class, or to her/him as an instructor. And then they'll keep an eye on you. In pump one of the instructors at my gym gets new people to set up quite close to her, and then she gives good advice about the recommended weights etc.

The main thing is to start!

I've now been told the only way to get ongoing support and a written training plan is to sign up with one of the PTs for £££ a month, nearly 3x the basic membership.

That is pretty standard. Most PTs are freelance - you should expect to pay them for their time and expertise.

What about doing lots of group exercise classes? You can learn a lot that way.

Or you could go through this section of MN and search for recommendations of online programmes.

But basically if you want a service & someone else's expertise, you should be prepared to pay for it.

I go to total fitness and mine was similar. The app however has some workouts to try and on the wall in the gym there’s cards you can pick up that have workout plans on them. Does virgin have something similar that you might have missed?

My said first gym was a Virgin one 😀. Yes, the starter ones are more often in the day but beginners who work in the day did come to the evening ones - get some advice about where to start and then try to get there a few minutes early so you can chat to the trainer. I started strength training with Virgin grid classes and the instructors would show newbies the basics before and after the classes, and give them eg unweighted versions during (so air squats rather than barbell squats for example). There were small groups so they could correct form. I also loved aquarobics and a class called tone and stretch (???) when I started - tho they may be daytime. Pilates also really good for foundational strength and developing good form.

I’d suggest looking at online coaching too- preferably with someone who is local to you, who also does in-person sessions as and when. Yes, it’s another expense, but then you have someone knowledgeable who can write your program for you - x reps on such and such at y weight progressing to z reps at b weight for example. This way, you can have a check in session every 6-8 weeks, in person but ultimately it’s just you and your gym, following someone elses instructions. PM me if you’re st. Albans way lol, I know a great guy!

Also, have a look at some books maybe? I have the same issue with knees and running so borrowed a book called “ready to run” and it is choca with stretches, different exercises etc that I am able to follow as a layperson (I’m not a PT!)

also well done for joining a gym! :)

OP, just picking up one of your points: that you can't do a push up so can't start classes (which I think would be a good way to start).

I do calisthenics (lots of push ups) and even in classes specifically for that, there are women and sometimes men who can't do a push up properly. A good push up is a hard move! I would be astonished if a normal high street chain gym ran classes unsuitable for people who can't. They will give adaptations. Super-fit/strong types tend not to do classes at high street gyms IME - it is too hard to find ones pitched right that fit in with their programming. I wouldn't do body pump as a beginner because of the risk of injury with high reps if your form isn't right.

My old high street chain gym ran one class for people new to fitness, returning after pregnancy etc, that focussed on the basic moves, but all the classes were pitched at beginners up. Ignore the copywriters stuff about finding your inner beast - talk to the staff or other gym-goers and get recommendations.

I started at about your age (in a high street chain gym with good classes, where I learned loads) and five years later am happily stuck in and doing lots of new stuff! Go for it

Especially as last time I joined that particular one they insisted on a three session induction before you could set foot in there by yourself.

I've been a member of various gyms over the last 25 years or so and have always had in-person inductions and a programme set, with reviews every couple of weeks. I only joined my current one last year and was a bit shocked at the online only induction / complete lack of programme setting, I assumed it was a covid measure that they've kept for the long term.

At my gym the induction was literally just showing you the equipment and that was it. I thought that was normal

Ive probably been a member of 6 or 7 gyms over the years and pretty much always had an induction session with a programme. ( I mean it may have been crap but it was something). I wouldn’t expect much from a cheaper “no contract “ place which seem to be popular now.

From what you have described with injuries and weakness id focus on strength training in the gym. If three times a week. One upper body, one lower body and one full body. Strength can be using the weights
Machines and also your own body weight. Such as squats, lunges, planks (start on your knees) and press ups (wall push ups help for beginners).

Then if you want weight loss you can sustain you need some lifestyle changes so as well as monitoring your diet you need to up activity levels. I would be aiming for 10k steps a day.

If you do the above for a couple of
Months you will notice a real difference

I am not confident either @NotMeNoNo but my confidence grew when I realised a lot of people at the gym are like me. I had avoided it for so long assuming everyone would be super fit. There are a few people like that, mainly younger men, but I would say the vast majority are just trying to improve their health/lose weight.