Talk to me about lifting heavy/strength training with no gym!

[purplecatpurple]

I already run and do Pilates but I hear a lot about lifting heavy/strength training and I just don’t know where to start!! I’ve tried a couple of gym classes and they are too fast/hard and everyone was lots better and although I don’t mind starting from the beginning etc it’s hard not to feel crap!

So where do I start? Can you actually do this at home!

I bought a set of dumbbells second hand and have been following Sally Gunnell on social media. She has some really easy, impactful routines. I noticed a difference in my arms after just a month!

If you are fairly new to strength training you can do a lot at home with bodyweight exercises and a set of resistance bands. Even with your background of exercise it takes time before you can lift heavy and a good base of resistance work with bands will reduce your risk of injury

It does become harder with time to challenge your muscles (particularly lower body) with home equipment/exercises. A set of adjustable dumbbells would be worth thinking about at some point.

I started by buying an 8kg kettlebell and doing a 10 minute 'Kettlebells with Amy' workout online every day. Once that felt so easy I was barely aware I was doing it, I bought some sets of 5kg dumbbells and did bootcamps wth those. There are loads online.

Lots of MNers love Caroline Girvan but I have found her stuff a bit dull. I like a mix of bodyweight and weightlifting, which lots of bootcamp videos provide.

Personally I would do a short induction /membership at a local gym or at home with a recommended personal trainer.
They can design you a routine that suits your level of fitness, can be matched too your goals, and show you the correct techniques to avoid injury and increase effectiveness.
Whilst there are some good routines on the internet, there is also some absolute garbage that could result in painful injuries.

Keel Pilates on YouTube has amazing classes and uses free weights etc she’s amazing

Thank you everyone. I already have 3kg and 5kg weights but I find the 5kg really heavy if I’m holding them in each hand. I could get a kettle bell too.

I’ve tried a small class/PT like class a few years ago and I enjoyed it but the time has changed and I can’t make it work with work and kids. I’ve looked at a few others locally but they are really expensive (around £200 a month)

I think part of the problem is I’ve tried doing a few weight things online and I find them really boring (and hard!) I think I need to try some other things and find the ones I like.

You see loads of insta reels and everyone taking about weight training and I think I’m lost!

I use the Hailey Happens app for programs. It’s about £200 for a years membership but there are a lot of programs to choose from and also webinars and extra content. There is also a really helpful fb group to help if you have any queries which is invaluable if you are exercising at home.

The Fiit app was amazing for me as a beginner. 5kg is heavy! Don't be shy of holding 1 dumbbell between both hands to begin with. I started with about 1.5kg 6 yrs ago and gradually built up.
This year I realised I had started to plateau with Fiit and got Alpha Progression instead. I have 2 adjustable dumbbells which go from 1.5kg to 24kg
I absolutely swear by home workouts. Good luck!

I subscribe to Joe Wicks's app but he has free strength workouts on YouTube (search Body Coach TV). I also really like Sally Gunnell's insta channel as mentioned by a pp. She shows a few effective moves that you could try just to get started.

Thanks everyone I’ll take a look at your suggestions

There is so much stuff out there it's hard to track down something that suits you. In the end I got ChatGPT to write me a training program based on the kit I have at home.

Kettle bells!
I have two: one 12kg and one 20kg and as I get stronger I will add a heavier one in. My 12kg one I use for my arms and shoulders and the 20kg for for my legs and glutes.

I'd get some kettlebells (I have a 10k, 12k and 16k but could do with an 8k) and stick on youtube and search kettlebell workouts. It can be done in 20 minutes and challenges your muscles.

Right I’ll order some kettle bells, maybe an 8k and a 10k to start with?

I’ll also have a try of chat GPT I’ve used that for running longer distances