To ask if you can come up with a gym routine for me?

[DelusionalBrilliance]

35, out of shape but I have been going to the gym for 2 months now and I do enjoy it, BUT fact is I don’t really know what I’m doing!

They have all the usual machines, and I have about an hour a day 4-5 days a week to get in there and work out.

So, for a woman of 35, 3st over weight who wants to get fitter and slim down, what would you be doing in the gym for an hour 4-5 times a week to aid that?

Very very grateful to anyone with some gym knowledge who would be kind enough to share a loose plan with me ♥️

Oh and I do prefer weight/resistance machines over cardio but I will do it if I have to 😂

Every gym I've been to has personal trainers working there. Ask at reception to book an appointment with one to get a plan.

Generally you're after a consistent plan with progression. It's the 'boring' moves that will give you results (squats, lunges, deadlifts). Don't tell them you want to tone up, you want to lift. And of course you can't out train a bad diet so ask for nutritional info too if they offer that.

4-5 hours a week is brilliant, good luck!

Fabulous advice thank you! I haven’t seen anything about personal trainers but I will ask at reception this afternoon. And absolutely spot on about diet, I’m really watching calories and have cut out all sugar x

Agree about getting a PT, it’s very difficult to advise without knowing you. Also you need to be careful weightlifting until you know the correct form etc (apologies if you’re already good with this)!

But I think for overall health and sustainable weight loss, you wouldn’t go wrong with 3-4 strength sessions a week, 2x push, 2x pull, or all full body sessions if that’s what you prefer. And then 1-2x cardio sessions where you do treadmill/rower/bike, again whatever you enjoy most.

Calculate your TDEE using an online calculator - it’ll tell you what calorie deficit you should be in for weight loss, but if you’re training 4-5x a week I wouldn’t do too much of a deficit as you won’t have enough energy. And if you’re training for strength, you’ll need to eat around 2g of protein per day, per kilo of body weight (if you weigh 60kg, try to eat 120g protein per day). If your protein is low you won’t build enough muscle.

Good luck!!

Theres a section on Mumsnet - the weights room - that you might find helpful for this :)