Where to get started with weights/strength training from absolute zero?

[Ecrire]

Aged 41, exhausted, could do with losing 10-15 kilos, FT working mum of 2. Relentless days and nights. Long history of an iffy knee (recurrent dislocations as a kid and resultant osteoarthritis directly as a result of that). Running strictly prohibited for life. Appear to gather 10k steps a day at least somehow but need to do some form of strength training. Esp muscle strengthening around lower limbs.

Have no idea where an absolute beginner would start - and what actually would be knee friendly. Would need to be cheap, easy, quick, and no excuses for me to come up with....

I go to a Les Mills Strength Development class at the local leisure centre. Have a Google and see if your local centre offers similar classes. You use a bar and weights and build up the weight at your own pace.

I started by doing an 8 minute kettlebell routine online called Kettlebells with Amy. Buy an 8kg kettlebell to start. It's very short so there's almost no excuse not to do it, but it was a really good workout when I began. Once I could do it easily, I bought some 3kg and 4kg handweights and joined a bootcamp locally.

There are also loads of really brilliant bodyweight workouts online from 10 mins to full hours, which need no equipment, though they are better/easier on a yoga mat, and wearing a sports bra and sports leggings.

Edited to add: just google 10 minute beginner bodyweigth workout then look on you tube or videos. You will get a range of results. Watch a few over the next day or two before doing any, and pick the ones that seem most suited to your fitness level.

I really like Juice & Toya on YouTube. They open by briefly explaining the routine, which is always well paced and includes short breaks, and then they don't talk at all during the exercise itself. There are on-screen cues - not just a timer for the particular exercise, but also showing progress through the 30 minutes (or whatever length of workout you've opted for), as well as a diagram showing what muscles are currently being worked

https://www.youtube.com/@JuiceandToya/playlists

I'm a big fan of Caroline Girvan, her older stuff is on youtube and now there's also an app. The knee thing will make some of the moves trickier eg lunges but you can investigate alternatives, and will still be able to do the full range of upper body workouts.

Honestly I really don't recommend starting with her. I find her workouts very repetitive which can cause injury to newcomers, and low motivation due to monotony. I know a lot of people on here love her, but I suspect they are real weightlifter types that get a hit from the way she pushes you. But a newcomer might be better off with a more fun and varied routine.

I like Fit with Mik on YouTube. Her workouts are really easy to follow, varied length and she does lots of modifications. I also like Team Body Project on YouTube too. Lots of different exercises and lots for beginners too which I like. Good luck x

I know you say cheap, but if you can stretch to a gym, most of them will have induction sessions with trainers who can suggest a sensible routine for you, with regular reviews and ongoing support. Local leisure centres are often reasonably priced.

I’ve just been going on to YouTube and searching for 15 minute dumbbell work out. I’ve had some good ones (body project , I liked Kayleigh Cohen this morning). If I don’t like them I just don’t do them again!
I’ve managed every morning this year. I hope that it will make a difference in the long term.

I agree, plus the "music" FFS 🤮

I like Caroline Girvan and I’m by no standards a weightlifter, before I injured myself (following a different workout), I was only working up to hip thrusting ridiculously low weights.
I’m now careful and use much lighter and bodyweight rather than push for the numbers.
She uses the classic strength training moves and I like the music and that she doesn’t talk after
the intro.

Think of this as long term - blocks of 12 weeks for the next 3 years.

I'd start with building up your resilience, do some movement based exercise, swimming, spin, exercise classes, move up to the Les Mills type body conditioning etc. Always let your body dictate your pace. Build up to a 3 times a week routine.

When you are ready, say a couple of months, get a tour of the weights machines in the gym. Get the instructor to give you a basic plan. You won't physically see much progress but that's the exact point, you just want to get your joints and muscles moving and switched on.

After another six weeks of doing that consistently you'd be ready for a PT. IME I found it really worthwhile financially as I'd got a basic fitness and was ready to move into the free weights area, but really had no clue. Obviously some people prefer the accountability of the PT from the start - some gyms do group based workouts using free weights and machines, they can be a bit pricey like £150 - £250 for 6 weeks but often it's 3 times a week for 6 weeks.

Yoga is an essential part of getting your body healthy and flexible - you risk injury otherwise, in my view.

Try Yoga with Adrienne on YouTube.

You can do a great workout without equipment - wall sits, bird dog, planking, side planks, wall press ups and then kneeling press ups. Technique is everything, and there is lots of free advice online.

Some HIIT and cardio will help - brisk walking then couch to 5k, star jumps, high knees.

You will also need to adjust your diet.

Just be as consistent as you can and be kind to yourself - 10 minutes counts.

You will get there!

I combine some weights with some gentle Pilates, done in front of the telly.
Sally Gunnell has a good starter routine with dumbbells on her FB group, I really like this group, she’s a good fitness/wellbeing coach, better than many other celebrities.

I really like an app called Stronger By The Day from a woman called MegSquats on Instagram. She has a free beginners programme on Instagram again called Before The Barbell that gives you a flavour of what her style is like.

Really recommend Nutracheck to track what you are eating. It's UK based so much easier to log foods than other apps or at least that's what I've found. You can't out train a bad diet and it's helping me lose weight.

Good luck :)

Thanks everyone for taking the time! The flipside is that there are so many recommendations I don’t know where to begin….!

Do ten minutes every day of whatever you fancy.

I would personally want a decent pt with your knee - not cheap though I appreciate. If you can get one that's a qualified physio so much the better.

I started from new with her, specifically Iron on youtube. Previously the closest I'd come to weights was Body Pump.

I suppose I'm kind of in awe of anyone who enjoys Caroline Girvan. In my younger gym-bunny days, I might have risen to the challenge, but now I tend to look for workouts that I think I have a good chance of surviving 😁

Also, that thing about comparison being the thief of joy. I'm not sure it boosts my confidence trying to keep up with someone who is so spectacularly fit!

I would join the local leisure centre if I were you. You've committed then and that in itself will be motivating.
I've trained for years in many gyms, mostly military, some body building, and my local leisure centre is the best I've used. It's not intimidating in the slightest and there is a real range of different people of all body shapes, abilities etc.
You'll be able to book an induction with a staff member who will show you how to safely use the equipment and they are generally on hand to offer advice. The classes on offer are usually really good especially for beginners as they will help you learn basic movement patterns safely and help develop a good mind muscle connection and proprioception, alongside improving your cardiovascular fitness which is really useful even if you feel you want to focus more on weightlifting/strength training/resistance. You can stand at the back to begin with if you're a bit nervous!
The cardio machines are usually really comprehensive too. Cycling may work for you, and walking on a steep incline treadmill should put less stress on the knee. At the end of the day, give it a go and see what works for you.

Ah see I love the fact that she's such a machine as I somehow feel safe with her 😂
Honestly I'm not young gym bunny, I just started nice and light and I avoid her insane HIIT stuff as there's no chance at all I could keep up with that.

I started with doing Pilates, a proper Pilates class, there are lots of body weight movements and it really strengthened my core, I also learnt how to compensate for the niggles I’ve got in my hips.

then, once I’d started to get stronger through that I moved on to small group personal training in a gym, I need someone to tell me what to do…. I’m a lot older than you…and honestly 2 years later, I’m not transformed, but I’m more flexible and stronger.

I follow videos from this channel on YouTube. Was a complete beginner and initially did someone else who also aimed their videos at older / less fit people. I've noticed a big difference in strength and mobility and have had no injuries. She's got so many videos. Giving link to a beginners one. m.youtube.com/watch?v=WYKryNkaULQ&pp=ygUabGF1cmVuIHNlbmlvcnNoYXBlIGZpdG5lc3M%3D