Gym programme for the New Year

[LFTsecret]

Further to another thread about exercise programmes to do home alone, I wonder if someone can point me to a start up gym programme?

I have belonged to the gym for 6 months and started with good intentions, but that has gone out of the window in lead up to Christmas.
I'm determined to start up but could do with a programme to follow... a bit like couch to 5k.
(They offer personal training at the gym but I can't afford it)

I can find various exercises to do with free weights etc, online - but really want a programme that challenges me to do a bit more each week....
Did I mention I'm really unfit, nearly 50 and overweight.

Does this kind of thing exist for free online?

I found that doing classes motivates me more than just going to the gym and doing my own thing.

It's a combination of the camaraderie with others and being shouted at/encouraged by the instructor. I started out taking the easier options but am gradually finding myself able to do the more difficult bits.

For info: I am 60, overweight and have dodgy knees. In some classes I am usually the oldest, fattest and most unfit person there. There is more of a mix in Pilates. In Aquafit I'm one of the young fit ones!

Check your membership, quite often it will include a consult with a PT or a trained gym instructor who can give you a tailored programme to follow. It's also important that you know how to use the equipment (eg a leg press can work different muscles depending on where your leg and foot placement is) and understand the muscle groups you are working.

Asking for a simple to follow gym program from randomers on the internet is always going to get you contradictory answers. A lot depends on what your goals are, eg fat loss, strength training, increasing cardio fitness etc. The program you need will differ depending on that goal.

Saying that, the simplest thing you can do is start with 20-30 mins cardio and then have a push day (eg exercises like flat bench press, incline press, shoulder press, pec flys, front and lateral raises) a pull day (exercises like bicep curls, hammer curls, wide grip lat pull downs, seated row on the cable machine, triceps dips) and a leg day (sumo squats, curtsy lunge, walking lunge, leg extensions, leg curl)

As a beginner, you need low weights and aim for 8-10 reps x 3 as your strength improves you can up the reps and weights and introduce German volume training and pyramids etc

But the best thing is to invest in some PT sessions.....honestly they'll pay dividends and any decent PT will give you the skills to work independently and effectively on your own.