I’m a personal trainer AMA

[PThelp]

Hello, I’ve got a few hours spare and happy to answer and exercise/ health/ fitness related questions 😊

Invest financially with a trainer, that works for a lot of people. Set a really cool goal to work towards- hand stands? Running a 5k? Being able to do a full press up? Something to keep you interested.

Tummy is normal sadly, it happens to the best of us.

Arms- get stronger and build some muscle. Press ups, rows of all sorts, bicep curls, over head press...

Thanks so much!

So yeah, more power and athleticism really.

I have noticed since I started doing jump training that I can get up hills much faster when running and without feeling much fatigue. My quads and glutes in particular feel more powerful and "solid". So looking to progress that really!

Hi

I am a reluctant gym-goer, as find it almost unbearably tedious and mildly embarrassing. I never get any better, and get no high from exercising, so motivation is a struggle.

However, lifting heavy weights seems to be the best 'bang for buck', and I don't want to die yet, so persevere.

PTs always talk about 'goals'. But I never really know what they mean. Live longer? Look marginally less repellent? Or is it more 'bench 60kg'. I may be more motivated if I had a goal, but don't know what it should be and when I get there!

Just tell them no, do it on your hands or ask them to give you feedback on your form as you may not be doing it correctly.

I think you’ve hit the nail on the head, with regards to the plyometrics it sounds like what is being asked of you is too much and it needs to be regressed appropriately for you to make progress. If you keep trying to do something that you just can’t do, you won’t master it, will lose confidence and potentially hurt yourself.

I would recommend a couple of sessions with a PT with the goal in mind to work on agility. It’s v difficult to give you advice specifically as I can’t see where you are now and it could be wrong for you.

Broad jumps would be good for you, double and then working up to single leg, 4-5 in a row. Really good for running development.

Another one with bad knees here. Or one knee anyway. Would some kind of support bandage help? And if so what kind do you recommend?

Hello, good question.

People have all sorts of goals, personally I find performance related goals the most motivating. For me I use those to keep me engaged, but I’m doing it my long term physical and mental health (and aesthetics as well if I’m totally honest).

I’ll give you a few goals that could potentially work for you- or have a think of your own.

• Run a 5/10k without stopping

(from there you could aim to beat your times, enter races, go further etc)

• be able to do a full pull up/ press up and then to 10 reps
• deadlift/ squat your own body weight
• Be able to crow/ handstand/ headstand

No, I wouldn’t recommend it. Getting your glutes, quads, hamstrings and calves strong would what I would recommend. Also see a physio if you haven’t already.

What in weightlifting would you recommend avoiding in someone with a scoliosis?

Thank you!

Thanks for the reply! Long-term goals don't do anything for ADHDers (generalising a bit there but our brains aren't set up to value rewards in that way) but very very short term goals might, so I'll think up a few. It would have to be something like 'by the end of the week I will..' 😆

Thanks OP 💖

I have an actual training question, other than 'waaah, why do I hate it so much...'

I have tennis elbow in my right arm, making bicep curls painful. What other arm exercises will exercise that area?

Thanks for the thread, OP.

I was once very fit (cycled 35 miles a day on hills against strong coastal winds) and found gym sessions and running an absolute breeze.

Fast forward to now, mid-60s and have been WFH for 20-odd years. When I started self-employment I thought I'd keep up the exercise, but guess what, laziness took over instead (or rather, I prioritised work deadlines).

Having seen my parents' decline into helplessness, I'm determined to make more effort going forward, so that I can hang onto whatever strength and mobility is available to me.

I read about the inevitable decline of muscle mass as we age, but would like to hope that with plenty of walking, gradually easing into a bit of gentle running, a few Pilates/yoga sessions weekly, and a couple of weights sessions I should still be able to achieve some fitness goals. I'd also like to lose about 15 kg.

I have finally stopped berating myself for not making the progress I once did. This is obviously going to be a slow process. I just wonder what you think it's realistic to expect? Does muscle return if we try hard enough (without overdoing it)?!? Even when you start off pretty much from scratch again at an older age?

You don’t need to avoid anything unless it causes you specific issues. I have a mild/ moderate scoliosis and it doesn’t impact me at all. I would say it’s important not to try to ‘correct’ anything, as that is where you may run into issues.

Hello!

I think it will be brilliant for you to get back into exercise. Genuinely it is never too late. There are studies showing that resistance training improved strength and muscle mass for people in their 90’s- so you will do absolutely fine!

Listen to your body, not too much at once. I would prioritise walking, strength training and either yoga or Pilates to start with and go from there.

Good luck!

I would see a physio and seek advice. Anything that involves the flexing and extension of the elbow could make it worse initially, you probably want to start looking at strengthening your wrists and forearms to start with rather than targeting biceps.

After going to the gym for a few months now I can totally see more definition in my arms and legs - how do I let my period belly and boobs know it’s time to get on board?!

is there a fitness test/strength test you do with clients that we could do at home?

Hi @PThelp just wanted to say per your advice, I mixed broad jumps into my conditioning circuits last week and I think they're really going to work for me 👍🏻 thanks a lot!