Talk to me about weight training.

30 replies

fruitstick · 25/03/2023 15:56

I'm 47, 16 stone, 5'7. Blood sugar and cholesterol slightly high.

I've recently joined a gym. I'm the past I ran (slowly) and did a half marathon 18 months ago but it all went to pot when my feet were buggered. Now I walk a lot and do yoga.

I want to do more weights. I need to lose weight but struggle with that.

I've been doing some of the machines in the gym but don't really know what I'm doing. The induction is more just how to use the machines than what I should be doing, how heavy.

Questions

what should I be aiming for. At the moment I'm doing 30 reps (3x10 with rest in between) of about 5 machines. - I'm just guessing at a weight that doesn't feel easy but doesn't feel like I'll hurt myself.
how often should I be doing this and should I do all the machines every day? How much cardio (bike) to add in.

How do you decide what routine to do. Are there any good apps/websites you would recommend.

OP posts:

Carlycat · 25/03/2023 22:04

I'd recommend a PT to get you started. Form is important for weight training. I've had mine for over a year and he's motivated me to lift for heavier than I'd achieve on my own. I'd recommend à training partner too. I train harder if I'm with someone

Original poster

fruitstick · 25/03/2023 18:47

That's really helpful. Thank you.

I definitely need to keep a closer track and not just waft about!

OP posts:

Cranarc · 25/03/2023 17:28

What machines you use kind of depends on how often you go and how much time you have to spend.

I do a lot of weight training - 4 times per week for an hour. So I do 2 days upper body and 2 days lower body plus core. I use free weights.

If you were going, say, 3 times per week for max an hour then I would suggest doing the same circuit each time and covering both upper body and lower body. You want a mixture of push and pull exercises (so leg machines would be leg press and hamstring curl and arm machines would be a pull down, a chest press and some sort of row.

3 x 10 is fine to be going on with but at a weight where you are somewhat struggling to get the last two. If you could comfortably do another 4 or 5 then you are too light and you should up the weight for the following set. Keep a note of what you do each time so you can gradually increase the weights. Time your rest periods - about 60 seconds between sets is a decent rule of thumb for sets of 10 reps. Essentially you take longer rest if you are going for fewer, but much heavier, reps and shorter rest for higher volume but lower weight work.

The machines will typically have a picture showing you the main muscles you are meant to be working. Pay attention to where you are feeling the exercise. If you are not sure then ask the gym staff to go over again how you use the machines and ask them where you are meant to feel it. Whatever exercise you are doing, always engage your abs. I can't off the top of my head think of a single exercise or machine which is not safer and more effective with the abs engaged. I do not mean you have to suck them in but make sure you feel stable and solid in your trunk.

EVHead · 25/03/2023 16:52

I use a PT and she has massively increased my confidence in using the machines. She has taught me the correct way to sit, stand etc so that I get the maximum benefit and don’t injure myself! Even a few sessions would be worthwhile.

coffeeandcola · 25/03/2023 16:47

Make a plan and stick to it for 2-3 months. Record every set, every rep and every weight to track progress. Wandering around waiting for machines isn't going to help.

What areas do you want to improve? Could you afford a PT to help learn how to use free weights?

You want the weight to be challenging but not impossible, so the last 2-3 are difficult. Does your gym have a website you can use to show you different exercises?

Not sure about apps as I have a PT who supplies her own app.

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