To be a 'gym virgin' and ask you to give me some advice?

[PrettyLittleBrownEyedMe]

I am almost 50 and generally have always hated exercise, although I do walk quite a lot. I am thinking of joining the gym but feel very intimidated and confused about it all! Could anybody please comment on any of these points to help encourage me?

I am within healthy weight range but nearing the top and would like to lose half a stone. I've read that exercise won't do this, though, especially at my age so perhaps that's not a good goal?

I think I'd like to try a class or two but I'm VERY uncoordinated (when I tried a village hall aerobics class I literally couldn't follow the movements even while the instructor was doing them) and anyway how do i choose from those on offer? Circuits/high energy/tums and bums/pilates/dance/'body balance'/'body attack'...it's very puzzling!

Gym machines seem scary and very dull, including spinning, treadmills etc. How would I know what to pick that would be worthwhile?

Should my goal be to tone up? Lose inches? Get fitter? Reduce stress?

I'm also about to be an 'empty-nester' and am thinking of this as perhaps a new focus/lifestyle/something to take my mind off being redundant!

I feel that I must be the only person in the world who still hasn't ever been to a gym and that whatever I do I'll feel like a fish out of water compared with everyone else...

Thank you to anyone who's read my rambling thoughts so far; I know they're not very coherent. Can anyone offer any suggestions, encouragement or share similar experiences please?

Spin classes are great - not boring - and an easy way imo to get used to going. Can sit at the back and go at own pace. I’d recommend a pt if possible to teach you free weights. At least get the gym to give you an induction.

My advice would be to try everything your gym has to offer. Ask for one of the instructors to do you a gym induction and programme designed for what you want - if you're a bit 'soft' ask for a programme to build muscle (you really won't turn into Arnie). If you want to build stamina, then ask for that and so on.

People won't give a toss about your co-ordination, which will only improve if you go more often.

Try everything at least twice before you settle on what you want to do long term.

Personally I do a mix of gym (weightlifting), HIIT style classes, circuits, spinning and the odd Zumba class. I like that it's always different, means I never get bored.

I think you should look at weights as weight bearing exercises are vital to women as we get older. Maybe arrange to work with a personal trainer? I started in a very intimidating gym a few years ago - it's very basic, all weights, few machines, everyone seemed really 'pumped'. The owner/trainer is the best. He made me so comfortable in such an intimidating place and I did several individual sessions with him. He then designed a programme of classes to join in the gym so I now do kettlebells twice a week and a bodyweight class once a week and I love it. I have toned up and I am stronger than ever.

Pop along and ask for an induction, or get a personal trainer to run through the areas you'd like to tackle. Once you know what to do, you just...well...know! Then you can crack on on your own.

My friend showed me exercises to do that would target the areas I need to and so I'm just doing what I was told!

Hi there
I will start off by saying I am no gym buff by any means but have regulated the gym before and after having my kids. As a newbie who wants to start the gym I would suggest yoga and Pilates. Perhaps try yoga first, if you suffer with coordination like I do, I found it so helpful as it’s slow paced and gave me a lot of time to adjust to each position. Helped my balance enormously too! as for gym equipment I always found I stopped focusing on the exercise so much having my iPod with me, is this an option? I hope this helps a little and I’m sure someone with much better advice than me will soon be along

Definitely take advantage of the staff there to help you. Weights are actually the best for weight loss and muscle tone.

And consider Yoga for coordination and core strength - it's also a lovely calm way to be in the moment.

Also I agree that as women get older they should lift weights. It's a great protection against osteoporosis.

I love a cross trainer.
I can watch Netflix on the one at my gym so I bring headphones and zone out for half an hour followed by a swim.

What I eat has more bearing on my weight but I eat better if I'm exercising somehow

I would say it depends what you want to achieve, if it’s to get fitter and to be a bit social it’s good to join a gym with a good variety of classes. I’m uncoordinated so mainly avoid aerobics, Zumba, step etc. Classes like body pump don’t need much coordination and are very good for strength building. Yoga and Pilates classes are also good.
If you do want to try out weights at the very least get an induction, if you can afford it a few sessions with a PT would be useful.
And exercise can of course help you lose weight as long as you watch what you eat, a lot of people get into the mindset of thinking they deserve extra treats because they’ve worked out, but in reality it’s very easy to eat back far more calories than you’ve burned that way

I would suggest initial activities which do not place too much strain on individual muscles until you have built up some fitness and flexibility. Use the cross-trainer, the rower, the bike. Then do some easy pilates / yoga. Once you have built up some flexibility you can ask for an induction into the weight machines / free weight exercises to build muscle.

This was me about two months ago and I definitely see why it can be such a difficult thing to get into.

I approached the gym who gave me a few guest passes so I could try it before committing. I tried a zumba class but like you said I'm totally uncoordinated so didn't enjoy it at all. But then i went to an indoor cycling class and absolutely loved it - no coordination required and if you need to go slower than the rest of the class you can.

In terms of the equipment - when i joined the instructor talked me through everything and wrote me an exercise program which suited what I needed. He checks in with me every so often to see how it's going and we're going to review soon.

I'm finding regular time to go now and am actually starting to enjoy it. I'm not losing weight but my goal was really to get toned and improve strength. I thought I'd be intimidated by all the really fit people who know what they're doing but tbh the majority are in a similar boat to me. I mostly stay in the ladies only area for now but the women in the main bit don't seem out of place or uncomfortable.

I'd say if you don't know what you're doing make sure you go for a gym where the staff will help you get started - some cheaper ones don't seem to have that and for me it's totally worth the extra money

In the gym, get an induction. They will ask what you want to achieve, tone up, etc. They'll give you a routine to do. I find that much easier than aimlessly wandering round the gym wondering what to do/how many/when you should finish.
In classes try them all. They vary from gym to gym and instructor to instructor. It does matter that you are a bit uncoordinated. Every class has a person at the back who is new. Long as they get sweaty they've done what they were there for. You're not there to perfect a dance routine.
Also ask the front desk if they can give you a description of the various classes. At least you have a rough idea then.

If you join a local authority supported gym, rather than a posing gym, then you’re likely to be in safe hands. Usually you can pay as you go and don’t have to join, so you can try classes/the gym without having to subscribe.

Excercise CAN help you lose weight, if you are conscious of what you are eating too. Only you know what your motivations are, there is no “should”.

Gym staff would be able to go through with you what would suit you. If you are intimidated they’d be able to tell you which classes are popular with people like yourself, and are good ones to start with. Many also do personal training sessions.

I like going to classes myself, as I find machines boring. You won’t be the only new one. Strength work is important as we get older and weights are recommended...I do body pump which is as easy or difficult as you want to make it, it’s a weights class to music (no jumping and no tricky moves). Yoga and Pilates are also good for core strength, which is essential for most exercises, and provides a foundation for more jumping around type fitness.

I WOULDN’T recommend a spin class til you’ve been going for a little while and got a bit fitter. They are great for aerobic fitness but I thought I was going to die in my first one!

It helps to have some explicit goals, even vague ones. Mine were and are to be fitter and thinner. After a few months of using the cross-trainer (I believe this is also called an elliptical something-or-other but am not sure) I booked a session with a personal trainer. He asked me what I wanted (see above) and then gave me a more varied routine. The whole thing appears to be doing some good; at any rate, some of my clothes are now looser than before.
Warning: do not expect the gym to be fun. At least, it isn't for me. Make it just one of the chores that you do. Except that you can't pay someone to do it for you.

I'd focus on all round body conditioning, so a balanced mix of cardio , weight work and core . Id start with Circuits, classes on the gym floor (BConditioned, B functional if Bannatynes) ,body pump (seriously good for strength What ever your level) pilates. This are all relatively static, working one area at once. Then legs bums and tums, Zuma etc and these are much more dynamic

From another seriously uncoordinated bod, don't let it put you off!

don't try and work out where your legs and arms are going all at once. Drop the arms and coordinate the legs first. Dont start with how the legs are moving, work out which one your body weight is going through first. So if in your head you are going left right right left, make that describe which foot your weight is, one not which one is moving. Usually in a class im standing near the front middle with a clear view of the instructor because its easier to mirror. I drop the arms and try and follow the legwork, specifically thinking about where my weight should be. When I can get through the exercise without failing over I add my arms in small. Then I do the whole thing. Sometimes I just stop a watch a motion, if I get really stuck. But usually if you work out where the bodyweight is you'll find it a lot easier. Remember actions are generally repeated between classes, so what you learn in body pump in a slow static frequently repeated motion will help when you do it in a more dynamic class.

Yes to getting a program done, but after a while I found classes more fun and often more effective.

I find gyms intimidating and I'm a personal trainer, so I can imagine how scary they are for someone not in the fitness industry.

The best thing you can do for yourself is weights. And I suggest you find a class. I am a huge huge fan of crossfit (and at my crossfit gym there are all shapes and sizes and ages, even an over 75's group). However if that is too much I would find a beginners class involving weights (Olympic lifting, power lifting, body pump etc).

I would remember that while exercise is great for mental health, great for fitness, great for making sure that when you get older you can get yourself out of the bath and off the toilet without help, it is not good at all for weight loss. For that you will need to look at your calorie intake.

Happy to answer any questions with my PT hat on if you want to DM me!

And where something really bright! When I was nervous about going to the gym as an uncoordinated 17 stoner, I picked a leggings and top outfit that I thought at the time was ridiculously bright and colourful.

I actually slotted right in, people recognised the outfit inc gym instructors before they knew me. It conveyed a confidence I didn't at the time feel myself, and I kinda grew into it.

43 and joined gym yesterday, haven't used before. Used treadmill, cross trainer and rowing machine as those were pretty straightforward. Also booked self onto an induction session.

Join a gym with an annual membership so you tie yourself in and feel compelled to go to get value for money. Then pay for a couple of personal trainer sessions to show you how to lift weights. Lift weights.

Try to get a recommendation for a good gym and a personal trainer. That would be the first step, in my opinion. I took it up in recent years and it's the best thing I have ever done for myself. I found a good person to work with and that's the key, for me.
First place I tried was expensive, promised the earth and didn't deliver anything like the support promised. But next place did and I'm very happy.

Best of luck.

Most gyms provide an induction. So someone talks you through how to use all the equipment, and even simple things like lockers or changing facilities and etiquette ie wiping down machines after use. They will also explain the classes on offer and normally these are done in different levels beginner, intermediate and advanced. Look out for things like water stations, bringing an iPod or ear phones, if people bring small towels in, if there's paper wipes for the machines etc,

So go for an induction, then just try things, equipment, classes, whatever, no one pays any undue attention. You can go at your own pace.

I've a home gym but also a work one. Working out with other people is motivating, but I prefer machines to classes. However I will do things like ten mins bike, ten mins rower, ten mins treadmill, ten mins elliptical and it stops the boredom, I also change it up every two mins, so cycle sitting down then standing up for example, running straight v up hill.

I'm also a huge fan of weights and feel it makes a huge difference. Women don't gain bulk, not easily, they make you longer and leaner. More toned. So you can book a personal trainer to talk you through it. I used the Chloe Madeley app, weights for women, it's great for getting you started and was aimed at women using weights in the gym for the first time,

So although losing weight is 80 percent diet, 20 percent exercise, as they say you can't outrun your fork, what that statistic doesn't take into account is the change in how your body looks. How toned it is.

The first couple of times you'll be a bit uncertain. After that, you'll be right at home.

So just go for it.

What's the current advice on what to wear for the gym?
(Says me who doesn't even have a pair of proper trainers, but is following this thread with interest as I really ought to loose more than a couple of lb)

I can thoroughly recommend either sweaty Betty or Nike running tights. They are basically thick leggings that hold you in and don't go transparent when you bend over.

Personally I prefer a close fitting vest top, as anything with loose material just feels like it gets in the way, a close fitting t shirt also works. I have seen women in loose ones though.

A good sports bra is a must. And a decent pair of trainers. As well as a gym bag/hold all/back pack to carry your stuff in. Lastly a refillable water bottle is handy.

If you are hoping to do it as a social thing too I would just try all the classes and see what you like. There are loads of different levels of classes. At my gym there is all he usual body balance but there are also more old school aerobics classes which tend to attract and older audience.
Personally I avoid the main gym as I find it deadly dull and monotonous and I run out of steam after about 20 minutes.