Advice for a Gym noob - how do you keep track of what you've done / doing?

[BogstandardBelle]

Hi

I'm planning to join a gym for the first time in my 46 years... and I have to confess I am struggling already. I have been looking at beginner gym schedules on the 'Net. But they all look so complicated! When you are actually at the gym, how to you keep track of how many reps you've done etc? I am prone to distraction and I know that I will lose count / track of my progress if I try to keep it in my head. Are there apps? Or is paper and pen the best way?

I am thinking that cardio on a cycling machine then some strengthening exercises is a good way to go. Any programme recommendations for an unfit 46 yr old gym newbie would be appreciated. Running is out as I have scoliosis and a dodgy lower back / knee as a result.

Thanks for advice.

Not sure if your gym offers same, with mine you get a personal trainer sit you down on your first visit and go through things, recommend what to use, show you how it works, tell you what’s what.

I take my phone to listen to music so will put progress on notes section. Never struggle to know exactly how many reps I’m on because I’m desperate for it to end! But I always forget what weight i did last time.

I would book a p/t session if you don’t get one for free and budget allows. I found mine invaluable.

If all else fails, cross trainers are good for warm ups and cardio and are low impact. I was advised to warm up, weight resistant training, then cardio, then core. But I was going for toning and not weight loss.

I often see people walking around the gym I go to with pieces of paper and/or little notebooks so I really think it’s ok to do it manually!

There are apps out there that you might find helpful.

I have joined a gym because I developed plantar fasciitis and needed the low impact options of the cross trainer and some of the classes.

Warm up (eg I run/walk for 10 mins on a treadmill), then do your stength work, then your intense cardio. Always do strength before cardio.

Thanks all! So I would need to print out one of those "gym workouts for beginners" schedules, work out which machine does what, and stick with that? And write down / tick off what I do each time? And note what weight I am using?

The warm-up, strength, cardio looks good - a proper structure.

How many times a week should I be aiming to get to the gym and do a workout? Many of the programmes that I see seem to recommend practically every day, with maybe 1-2 rest days each week. I can't do that - I just don't have the time. And how long would a workout take?

I'm going to have to get a watch aren't I... haven't worn one in years. I'm so used to guess-timating timings for things, I guess I can't get away with that at a gym.

Most Modern machines have time display. Gym have massive clock on wall. I’ve never worn a watch.

I would aim for 2/3 times a week with rest day inbetween to start with and see how you feel once your fitness is up.

Workout can be as long or short as desired. I can do full work out in about 45 mins, as long as I’m not waiting for a machine.

I would recommend cross trainer/treadmill (walking)/rowing machine for warm up, 5/10 mins or whenever you feel warm. With weights I then do arms then chest and back then a quick blast on legs (I have monster calves and don’t want any more muscle on them!) 3 sets of 12 reps on each chosen machine.then back to crosstrainer or bikes for some cardio (I did interval, so 1 minute jogging/running/hard cycling whatever time walking recovering until I could manage more) for 20 mins. Then I would go and plank for as long as possible. Shower and home.

You really have to add some stretches in there. More important than planking. If you work out with good form - abdominals/core engaged - then you’re constantly training your core. But you really must stretch.

CatandtheFiddle thanks for that, will definately look into it. I hate planking, but p/t insists! I’ll ask her about stretches next session.

If your gym offers a Pilates class, that would be good to put into the mix. But you need to have a good instructor who helps you go at your own pace and work out what’s good for your body.

The basic stretches I do are:
Hip flexor in a split kneeling position on both legs

Then into a full arm plank (I find this much easier than on the elbows)

Then into Pigeon stretch for my glutes

Then into Plough

Then I finish with alternating Calf stretches (I go as deep as possible) and heel drops

Then I lie down in a straddle stretch with my legs up against the wall to allow gravity to help stretch out my hips and adductors- but that’s not a beginners stretch

I’m very flexible so I extend all of these stretches into extreme stuff (splits, backward rolls, straddle splits, back bends) but that’s not recommended for beginners!

Cat i really do appreciate yr post, unfortunately I only understand 10% of it ;-) this is the bit I’m finding to be a real barrier: I don’t know what any of these exercises are, whether I need a machine to do them or not, and if not will the gym have a space where I can do these. How do you keep them straight in your head - what you’ve done, how many, and what comes next? And as you progress do you record this somewhere?

As an aside, is «going to the gym» something that you treat as a hobby? Do you have friends / partner that share yr interest? Do you research it? I’m kind of overwhelmed at how much time and planning it seems to require - but maybe that’s because it’s new.

I guess I was hoping I could just «do it» and not have to devote too much headspace to it. But it appears that I will have to learn a whole new language and set of skills!

YouTube is great. Just google anything on this thread you don’t understand.

Think of it as learning a new set of skills. We should all stay open to learning new stuff all our lives. I’ve always done dance classes and then aerobics in the Jane Fonda era. But in my late middle age I’ve taken up serious strength training - with the guidance of a trainer. And it’s fascina. I’d probably spend a couple of hours a day getting to the gym or dance studio, doing my thing stretching (20 mins on that) and sauna and then home.

I had a health scare about 18 months ago, combined with a very very stressful time at work, and I realised that I needed to take an hour out of every day to do something intensely physical. Something so strenuous or physically challenging that I cannot think of anything else. It’s my meditation I suppose.

I’m more productive, healthy and happy when I do this.

And the world doesn’t end, and I do the rest of my life far better!

PS I make friends at the gym and dance studio

I don't go to a gym, but I do a couple of classes and have been seeing a PT for quite a few years, so have picked up some jargon along the way. I don't really like going to the gym as I'm always at a bit of a loss as to what to do next. You can ask the gym PTs to draw up a routine for you, which you should be able to take around with you, which states times, weights, reps etc.

There are all sorts of apps/websites to help too. When I'm on holiday (and this using a hotel gym) I've noticed some people following online routines. Take a look at Fitness Blender (but that's set up for home workouts really), or google/you tube for others.

I've got an App called Seconds where I've devised my own circuits routine which I can do at home or when away, and I find that helps me know what to do next. I only did that once I had a good idea about circuits and mixing up different exercises though.

Good luck and well done! If you can afford some PT sessions, I'd highly recommend - they'll always work that fee than you'd push yourself, and can help you achieve your goals (and most importantly, teach you good form and technique to prevent injuries!).