Anyone else do weight training and can share advice?

[AngelaKilfeather]

Four weeks ago I got sick of getting bigger and bigger and joined a local small gym. I had a few sessions with a PT to start me off and I’m loving weight training. I can’t lift anything remotely heavy yet but in four weeks I feel stronger and am more toned and so glad I took the plunge. Just wondered if anyone else is new (or experienced) at this and can share any tips? I’m working on arms and core and feel less of a jelly which is great.

[thecatneuterer]

No tips, but I've been doing it about six months now (although often I don't manage more than once a week). I have a PT, which makes things much more interesting as she is always introducing new things and, most importantly, she makes sure I'm doing it correctly.

I started as I am post menopausal and had heard that weight training helps bone density. Plus I just wanted to not become a weak and immobile little old lady. And most importantly I wanted to help my arthritic knees by strengthening leg muscles.

And I'm certainly feeling stronger and more supple, and am now able to lift/move much heavier weights than when I started. So the only real tip I have is to keep doing it.

[Butteredghost]

Just keep doing what you are doing! Maybe in a few months you could get another session with the pt and get her to update your program.

[AngelaKilfeather]

Thanks! I find it really good for clearing my head to

[ShowOfHands]

Are you doing cardio too?

I lift weights but mix up sessions so that I do some intervals with cardio, some pure resistance, some pure cardio. You should keep your body guessing, don't get stuck in a rut.

Also, free weights and body weight exercises are infinitely better than using machines.

[AngelaKilfeather]

Oops, too. Especially the leg press for some reason. I do squats (ouch) and some sit ups and planks (jaysus) too for a few seconds and am building up. I was so nervous going for the first time but it’s not as intimidating as I thought. Even the giant mountain men are helpful 😂

[AngelaKilfeather]

Yes, my PT is much keener on the free weights than the machines so I do a lot of those! Haven’t done much cardio yet but working up to it.

[kalinkafoxtrot45]

I work out at home with kettlebells. There are loads of online resources and a PT recently introduced me to kettlebell flows, which put various moves together to make a full body workout. Boy those are tough!

[ilovetrees30]

I've been going to the gym for 18months now and do two PT sessions a week. If you can try and get a programme written up and change it every 6-8 weeks to ensure you don't get bored or complacent with the exercises. Don't be scared to up your weights even if you cant do a full set of full reps. Working to failure helps to improve your strength a lot faster than lots of reps with a lower weight. Also try and do a bit of cardio too for your cardiovascular health.

Also compound weighted movements are so important so squats, deadlifts, cleans, presses! Enjoy your workouts they help my mental health so much!

[winepls]

This is great Angela!! Well done! Do you follow James Smith? He is bloody brilliant & his live FB chats are legendary 😁

[AngelaKilfeather]

I shall look for James Smith!
I’m 45 and feel like a new woman 😁. What cardio should I do ideally? I’m dyspraxic and very poor balance, have fallen off treadmills and injured myself running before. Willing to try again though.

[ilovetrees30]

@AngelaKilfeather if the treadmill is too tricky how about the cross trainer??

[JesusHChristOnABike]

I'm 45 & have been following the Michael Matthews Thinner, Leaner, Stronger in a Year plan since February. I love love love weight training & feel supremely bad ass when I go up a weight.
I mix it with swimming, spin & rowing. Lost about 3 stone this year so far.

[Knitwit99]

I'm a member of a gym, go 3 times a week to lift weights. Record what you can lift now and see what you can lift in a month's time. You'll see a real difference. I get a bit obsessed with lifting bigger weights. I'm not lifting particularly heavy in the grand scheme of things but compared to where I started off I'm much stronger. Don't compare yourself to others though, that's really demoralising.

[AngelaKilfeather]

@ilovetrees30 I shall try that! I need something to hang on to.

[LittleMy77]

I've started again, and do about 3 sessions in the gym a week, and 2-3 sessions at home (we have an exercise bike and basic weights so there's no excuse!)

I find two proper weights / strength class or workout (so no cardio) and then the rest either weights and cardio or just cardio is a good mix.

In the space of 8 weeks, I've seen my strength massively improve and endurance for cardio too. I prefer free weights rather than machines (altho I will use machines for leg press etc) as if you can conquer the moves properly, you can get a good workout

How about a spin / exercise bike as cardio? I find spin classes really effective for increasing fitness, plus they're easier ti use than the treadmill - the amount of times I've accidentally pressed the emergency stop button whilst running is ridiculous

[WizzyBee]

I love weightlifting!!

Do free weights rather than machines as you can make more natural movements rather than being forced into what the machine wants you to do. And, you have to use your core and lots of smaller muscles for balance with free weights.

I followed New Rules of Lifting to start with but there are loads of ideas on the web.
Definitely watch videos and get some feedback on your form. Find some 'proper' lifters in your gym rather than the guys who just do bicep curls the whole time - I am sure they will give you tips and help out.