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Original poster

Just starting doing some strength training and feeling a bit lost … any suggestions for who to follow? Workouts? An app? Could anyone cast an eye over my current routine?

31 replies

PicklePalace · 22/03/2026 17:13

I’ve recently started lifting some weights - it’s been 3 or so weeks now and I’m going to the gym every other day. I’m in my 50s, a normal weight, so my goal is to build some strength basically

I have cobbled together a sort of routine with the help of chat chippy tea and my daughter but it feels a bit haphazard .. could anyone have a look and tell me if it’s total rubbish? It’s around 35-40 mins in total

warm up
Heel walking
diagonal toe taps
Travelling press up walkouts

3 sets of reverse lunges holding a weight

3 sets of raised leg hip thrusts with a weight

2 sets of standing side raises - dislike these. I don’t want rotator cuff issues so I’m wary

3 sets of Russian twists holding a weight

2 farmers carry’s

3 sets of bicep curls

then onto the machines where I do the abdominal machine (2 sets of 10), various leg machines and the shoulder pull down

is this ok? Is it enough? Should I download Caroline girvans app or something? I read a lot about her being good

any advice appreciated thank you

OP posts:
StrongGirlsLift · 22/03/2026 18:14

I also use Hevy - when I started, I was rehabbing an injury and just had the same 6 starter programme for six weeks, 3x a week. I only used machines and dumbbells to begin with. I increased weight or reps (progressive overload). Once that got boring, I asked the gym owner to help me build a new plan and show me how to use the barbells (bench, squat, lunges, deadlift etc). I just picked a quiet morning to ask!

I now have several saved workouts which I rotate, usually focused more on upper/lower body or mid section etc. I still try to improve my reps or weight, but it’s much slower going after a while.

My advice would be to ease into it for a month or so, then try to work so that you are nearing failure at the end of each set, whether that is from high weight or high reps. I do recommend taking creatine and being mindful of protein intake for recovery (great for all women over 35ish, but especially in conjunction with weights).

Well done and hope you enjoy it - I have been so pleased to reduce my back and joint pain and get all around stronger. I love seeing some of the women in my gym making gains (there is a rockstar woman in her 60s who cranks out pull ups - life goals!)

Original poster
PicklePalace · 22/03/2026 18:08

@HeidiLite. That’s exactly how it feels - like I’m doing anything and everything so thanks for that advice

OP posts:
Original poster
PicklePalace · 22/03/2026 18:08

@Tashface ah that’s what I call it for my own entertainment 😅

OP posts:
sillistudi · 22/03/2026 17:47

I use the hevy app to plan workouts based on muscle groups/ equipment. Would recommend.

Tashface · 22/03/2026 17:45

I don’t know but I just love the way that auto-correct turned chatGPT into chat chippy tea! 😂😂😂 or maybe it was a dictation issue but still 🤣

HeidiLite · 22/03/2026 17:42

it is a bit all over the place. Legs, biceps, abs all in one go. If I would go every other day, I would to probably lower-upper split. So for example:
Monday: chest (bench / incline), back (rows / pulldown), shoulders, arms
Wednesday Quads hamstrings glutes plus core.
Friday repeat upper
Sunday lower

ChatGPT is actually really good for such advice, you can also tell it what equipment your gym has and it will do an exact program for you. And if you let it know what weights and reps you did, it will also make a progress plan.