Beginner weight training.

[loveableshoulder]

So, I have just paid for a once-a-week gym trip. I intend to lift free weights, then swim. Will have about 45 mins for weights.

I don't really know where to start. I've found the Nia Shanks website, but I only feel capable of doing about half the exercises at the moment. I'm also aware that once a week won't really be enough.

I'm a road runner, approaching 40. I also do aerial silks. I want to lift weight to get strong, tone up, improve at running and silks.

I have some 1 and 2 kg weights and a resistance band at home. Am looking for a barbell. In the gym yesterday I was using 4kg weights.

Anyone have specific advice about:

1 what I should do at the gym?
2 what I can do at hone and what other equipment I might heed, please?

Thanks for any advice :)

What exercises depends on what muscles you want to target. Have a Google at dumbell exercises for legs/arms/back/torso and put a few of them totether to create a routine.

Do you not get an induction or anything at your gym?

Is it free weights, or machines?

I'd strongly recommend getting a PT for one or two sessions on the free weights, good form is crucial and they can recommend the best exercises to achieve your specific goals. Then flow up with him/her every month or two to add some variation.

I agree about the PT.

For improving your running, the "best" exercises will be leg & core. (I say "best" because running uses all your body). So weighted squats and lunges; woodchops on the cables; plank and side plank, in the TRX if your gym has one; deadlifts would be the core of my workout.

But, for squats, lunges & deadlifts, you do need to be careful about your technique - a PT will watch & correct you so you're doing it right, so you're not going to hurt yourself & will get the most from it.

And, you say you were using 4kg weights. The weight you use should vary depending on the exercise you're doing. E.g. if I'm doing a back squat (with barbell on shoulders) I can go a lot heavier than if I'm doing a squat holding a dumbell in each hand - so you should be varying the weight according to the exercise. Generally, you're aiming for 8-15 reps of the heaviest weight you can, with perfect form, per set (2-3 sets per exercise).

I am a bit surprised no-one's yet recommended the New Rules of Lifting/For Women, it has a number of fans on here because it's good, effective, and easy to understand...