Talk to me about weight training.

@SpringMermaid987 apologies if I'm stating the bleeding obvious but you know the DOMS will go if you keep doing it? It's cos it's new to your body. So if you can get through that DOMS stage you'll then be able to progress without that kind of pain most of the time. A good relief from DOMS is the exercise itself.

@SpringMermaid987 - I would suggest that you work on your core first. See my suggestions above.

Then maybe try some of Rebecca Louise's short arm workouts with just 1.5 or 2kg dumbbells, for example:
Ageless Arms,
Bingo Wings,
Best Arms.

If this is still causing you pain, Lucy Wyndham Read has some very short arm workouts using body weight only.

Thanks @FlowerArranger i did look through some of the Iron program last night and definitely thought it would just break me if I did that intensity now. I did JoeWickes 20 mins body weight and got doms the next day without any weights …i keep trying with light weights but just find the muscle soreness too painful but I know it’s what I need as a woman in early 50s turning to blubber. I normally swim/cycle/run/walk.

I agree with Sam - Iron is slower, but be careful choosing your weights. Caroline uses VERY heavy dumbbells. Don’t even think of using anything nearly as heavy. Maybe try 3-5kg to start with, depending on your level of fitness.

However, I would do her EPIC Beginners programme first. Do it as often as you need to until you feel confident that you are doing the moves correctly.

I also think that Growingannanas is excellent. She does HIIT, both with weights and without. Her tabata sessions are particularly good for beginners. Her format is very similar to Caroline’s, ie very professional. And no chatter!!

To be able to lift challenging weights you need a strong core. Start off with:-

Bowflex 3-minute plank
Rebecca Louise’s Best Abs
C. Girvan’s Braced Abs & Core

Thanks @samthebordercollie I’ll check them out

The iron programme is probably the best one to start with, its slower than a lot of the others: There are other you yube trainers which are a little less hardcore, Heather Robertson and Growingannanas for example

I have a PT too. I got him after 10 months of kind of wafting around in the gym and he has literally changed my life. I've lost two and a half stone, my body has changed shape and I'm the healthiest I've ever been in my life. Roughly the same age as you too.

Get yourself a notebook to take to the gym with your routine noted in it and what weight each set is at. When you get to 10 from your final of 3 sets, you need to be going up a weight. Aim for 6-8 reps from upper body final sets and 8-10 from lower body.
100% agree to have an induction session with a PT. Form is everything. You should be able to feel your muscles engage even on the lightest weights if you form is correct.
Don't rush through your set, you won't be getting the maximum benefit from swinging or using momentum to complete a set. And remember that the return movement is just as important - if you're doing chest press for example, the down is just as important as the up.

Is there a level before Caroline Givan? Or a super easy version as I just found her too hardcore for a novice although very good.

I was a cardio addict (mainly running) but after bunion surgery started weights and even after just three months I can see (and feel) the difference in body composition - I was skinny fat before but now have muscle definition: I don't go to a gym, just follow Caroline Girvan on You Tube with free weights (her programmes are all free and easy to follow even for a novice in weights)

Getting a PT to ensure correct form is a great idea.

But also look up Caroline Girvan

Life changing.

In my starting stage, I am following some simple instructions from my trainer for losing body weight and keeping body fit.

According to my experience, I always start with very simple workouts and not taking any heavy workouts.

No, it's a recipe for injury without coaching and feedback on proper form.

I lift and absolutely love it. When I first started I used this book

https://www.wob.com/en-gb/books/lou-schuler/new-rules-of-lifting-for-women/9781583333396?cqsrc=googleeads&cqcmp=19553275652&cqqcon=&cqmed=pla&cqqplac=&cqnet=x&gclid=EAIaIQobChMI0v3aoJf88QIVzbHtCh3-KAG5EAQYASABEgJGQvD_BwE#GOR004528503

I did the first 6 months without a PT although I did have some input from staff at the gym showing me what to do and writing a programme. Lots of work with dumbbells, cable machine and some other machines. I got stronger and fell in love with the process.

I now have PTs because I wanted to go heavier and train squat/bench/deadlift without hurting myself. It is indeed great to have that input.

But if that's not possible, that book explains the principles and has programme suggestions.

Personally I would have hated classes as I love the solitary nature, it's me vs me, I can clear my head and focus on the sensation of that weight. I wouldn't have fallen in love with classes. I also wouldn't like to train with anyone else directly for the same reason.

There's lots of different routes in that will suit different people.

Does your gym offer classes? Les Mills BodyPump is a guided weightlifting session, you'll find bits on YouTube, really good for helping you to concentrate on your form, then you can carry on and workout by yourself.

Could you follow a workout on YouTube while in the gym? Particularly with free weights this would work.

Following with interest! Let us know how you get on op!

A PT will give you a programme to follow and show you how to use machines properly, but I think you should consider moving to free weights.

You get more benefits from using free weights because you are having to stabilise yourself by engaging more muscles rather than being supported by a machine, and you will be moving through your natural range of movement rather than following a path set by the machine.

I also think it is so much more satisfying to lift free weights.

This is

I'd add hip thrusts too as a 'must do' exercise.

I'd also recommend free weights and compound exercises. Squats, deadlifts and bench press, RDLs etc
You definitely get more Bang for your buck with these exercises