Most effective/efficient way to train at the gym?

[AuntLydia]

I joined a gym a couple of months ago. I try and go 3 times a week but I don't seem to be noticing much progress in my strength.

I got given a program which focuses on different areas of your body in 3 different work outs. I've been stuck using the same weights though and can't seem to move on.

Should I be doing a whole body workout each time? I don't have longer than an hour to spend there. I also run 3 times a week and don't want to drop any of that so can't realistically go more than 3 times to the gym.

To be clear, I'm not looking for a ripped, body building physique but I'd just like to see some progress up through the weights I'm using!

OP, what happens if you try heavier weights? Can you reduce reps and then build up? I have found I have made more progress doing the big compound exercises - heavy squats, deadlifts and then stuff like dangling (technical term , working towards a chin-up, press-ups etc.

I tried weight lifting & couldn't progress to heavier weights, I think it's just how I am. Later I developed a lot of overuse injuries and that was without meaning to push myself hard. Muscle & me aren't good friends. Talk to a weights/gym coach is all I can suggest.

Can you try conditioning type classes instead- body pump, body conditioning ?

Ive tried the gym so many times over the years, but honestly after a few months and I've not seen much results I've always given up. This time round though I've been going to kettlebell and tone classes 3-4 time p/w and I'm seeing a difference in just 4 weeks.
I've realised the previous times that I wasn't doing the workouts quite right or pushing myself the way a class does so the effect was much more minimal than this time around.

Could you go to some classes for a couple months, until you pickup enough to know you could continue it yourself?

Cross fit, 5 times a week. I’ve done hard cardio for years and have a decent enough body, but since moving on to this it’s gone to a whole different level (time, fitness, energy levels) 5 or so different exercises, repetitions, done for 5 or so times in a row. Heart rate high and then a short pause between. Very much hard and fast and I have to split some sets (eg flat out burpees....killers) Some days they only take 20 mins though. I’ve dropped all other exercise now too.

Oh, I use an app (Runtastic) and it gives you the exercises to do over a 12 week programme initially. Good progression and soon you realise that you’re doing far more in the 25 mins (average) than you were doing for a 45 minute boring slog before. You can also do it anywhere as it needs no equipment.

Could you book a PT session?

You don't need to be doing a whole body work out each visit - arms / upper body one day, legs the next etc.

Oh and I mostly do Hiit or circuits now. My strength h had increased so much.

A beginner full body workout split three time a week you should see results by now. How heavy do you lift ? How many reps and sets per exercise? What type of exercises are you doing? What goals do you have?

Thanks for all the replies! I've attached a picture of one of the workouts I've been given. I'll try going heavier but less reps for a bit - if I can! I was doing classes - mainly circuits - but they don't always fit with my schedule so I wanted something I could stick to a definite routine of 3 times a week but whatever time of day worked for me. No cross fit classes near me but can I do that myself?!

I'll have a look at that runtastic app too. I did a free pt session that the gym offered and it was OK but definitely felt like I'd need a few of them to make a difference to what I'm doing and I just can't afford that unfortunately.

The weights I tend to manage on my arms/chest are 20lb or kg - I can't remember which, it's written on the machine and I'm a muppet and can't remember right now!! I've been stuck on 20 whatevers for ages now though. No progress - and I guess that's my goal really, to see some progress. To be able to do a few actual press ups rather than the girlie ones on my knees I do now.

Am with you totally on this one OP so watching with interest!

Free weights will get better results than the machines. Can you get an instructor to show you exercises to work the same muscle groups but with hand weights?

I’m going through a very unfit phase, but the only time I’ve ever seen results at the gym was when I used free weights. I just bit the bullet and got a gym instructor to show me a set of exercises to do with a barbell and some hand weights.

I noticed a big difference in strengt after about 8 weeks. I concentrated on fewer repetitions with heavier weights and worked out for 45 minutes 4 times a week. I’ve never been so fit.

Must get back to it!

Some kind of hitt class defo. I find I see massive results really quickly. I’ve always found the gym pointless lol.

Oh thank you. I'll have a go at free weights. I'm due a review at the gym so I'll see if I can book in for them so show me some free weight stuff. I actually got the impression from the pt guy that would be his recommendation but as he's attached to the gym he couldn't really pull apart the work out they'd given me I guess.

Ok so you’ve got a program for shoulders and chest separating muscle groups I guess the third one is for legs. Do you log your progression as in log everything you do in the gym? It might be that you think your form is fine when actually you can be in a slightly different angle to what’s needed for the change. This is where a coach comes into play. Try filming yourself and playing back may show the technique is off.aer you squeezing the muscles on every rep and are the last few of each set difficult? If not push another outlet out or up the weight and do less reps

I change my clients programs every 12 weeks or change it slightly before that time.

I know you said you couldn’t fit in classes regularly and I’m the same - I just rock up to whichever ones I can. I do a mix of spin, kettlebells, hiit and body conditioning. I don’t think I’ve lost weight but I can get easily into my jeans again so I’m well happy.

Good idea OP to have a review and tell them you want to learn how to use free weights. High reps with lower weight will improve your muscle endurance, and it sounds like that’s what you’ve been doing a lot of. To see an increase in muscle size, you’ll need to increase the weight while reducing the reps.

Also, there are some training methods you could look at which make weight work more intense. I’ll see if I can find a link. It’s mostly about grouping exercises together to maximise intensity.

Here, this explains some of the methods:

www.muscleandstrength.com/articles/advanced-training-techniques.html

Yes that's right, that's exactly what I have. I don't log everything, I'll start doing that. It's entirely possible my form is off. The gym I go to is cheap and cheerful and therefore woefully understaffed. The staff are nice but zoomed me round when they showed me the program. I think I squeeze the muscles on every rep... Last ones are definitely hard. If I did free weights it would be easier to check my form cos I could do it in front of a mirror, plus I went to excellent classes for a few years where he really showed us the proper form for things like dumbells/kettlebells etc so I feel reasonably confident with those.

Lots to think about. Thanks so much. I do have a birthday coming up, maybe I could ask for a couple of pt sessions as a present.

Thanks waterlego, I'll take a look at that link.

For me training with heavy weights made the most difference but I think whatever you like and will therefore stick to

My PT says if I can do 12 reps for 3 sets then I need to increase the weight. Next time I may only be able to do 8 reps per set with the heavier weight but to build up to 12 reps. Then increase the weight again and repeat.

Ah, that's useful to know thanks joshdun. I maybe being too cautious.

You could easily adapt that workout into a free weights one incline a bench and chest press dumbbells star off with two 5s or heavier 8s would be even better. Dumbbells are easier to drop onto the floor than a bar.
Triceps again hold a dumbbell in hand elbow locked to hip and push arm backwards keeping elbow locked.
Bicep curl dumbbell in hand and lock elbow and just move the forearm do not let tension off.