Anyone else lift weights?

[MrsJamin]

It just seems to be about running on here, which is not my bag. Anyone else want to talk about lifting weights? Share tips, frustrations, ideas?

Just keep up a calorie deficit. You might need fewer if you’ve lost weight? Though that sounds quite low. keep challenging yourself with bigger weights?

Thanks. I don't really want to go lower than 1200, that's just too tough to be sustainable and I will be miserable.

DropOfffArtiste, I'm in the same boat, 10kg to drop and I can't do it. That's why I've started lifting heavy again...my slimmest ever as an adult was when I was eating 1200kcal and lifting 3x per week and running 3x per week. Are you eating back your exercise calories? I think I did some days but not all.

I'm just 4 weeks into a return to lifting and still trying to find my current limits (I've been taking it very slow!!) Loving being back in the gym and the feeling I get from a good session but I definitely need to change up my Friday routine as I hate it. What are your favourites for posterior legs? I love deadlifts and have just started doing some good mornings but hate the balance ball leg curls and don't know whether to ditch them or just shut up and get on with them 😆

I lift weights as part of a wider gym routine. When I started at the gym about a year ago, I set myself a target of deadlifting double my body weight which I managed last month but have struggled to get within 5kg of it since.

@Lottapianos you're right. I do need to go. I was treated for anaemia 18 months ago and I tried to give blood in August and was told my iron count was too low so maybe it's that again.

@waterlego I'm 34 so hopefully not perimenopausal just yet. I don't have any other symptoms of perimenopause.

Maybe I'm just lazy

I don't eat back my exercise calories, I don't think I burn enough llifting to make any difference! I do enjoy it though, I find it good for mental health, body shape and tone and overall wellbeing.

I’m starting to attend a small weights ‘group’ at my gym this evening! I love the gym but want to build my bone strength as I’m heading for 50. The teacher just text and asked if I had any weight lifting gloves

You don't need weight lifting gloves Telly.

Admittedly I use them but that's because I was concentrating more on my hands than anything else during dead lifts and shoulder/bench press.

Drop, are you sure you're eating enough? Especially if you're lifting weights, 1200kcal seems extremely low. I use the calculator on James Smith Academy (it's free to use) to work out my kcals and protein target. I'm 5ft 2in, weigh 58kg and eat 1450kcals to lose weight, 1600 to maintain. My protein target is about 90g.

You don't need gloves, but I've got some cheap ones from decathlon which really help prevent callouses.

I'm doing Noom weightloss programme, currently 80kg want to get down to around 70kg. I've lost consistently at 1200kcals for around 9 months but since Christmas just can't shift anything.

Unless I restrict calories, exercising with weights doesn't help with weight reduction - but I am thinner! Trousers definitely feel looser and I look more toned.

After a few weeks of small group PT (good but ££££), I'm hoping to join a local gym. I've no idea how to make up my own routines though to ensure I'm making progress etc? Can anyone recommend websites, YouTube videos?

If you're new to exercising, Lucy Wyndham Read is very good, especially for legs. She is gentle and explains everything really well. Fitness Blender, Popsugar's Sadie Lincoln (legs and arms) and Andrea Orbeck (sculpted arm workout), as well as Rebecca Louise are good for weight-assisted exercises. Rebecca Louise also has some very good abs workouts, particularly 'best exercises for lower abs'. I usually mix and match 4 or 5 workouts per day to target all areas.

Ah ok chillychicken, not menopausal by the sounds of things. I would ask for blood tests from GP. Could you have overtrained? Overtraining can actually make people feel really under the weather for a surprisingly long time.

Re weight loss- Flowerarranger has the right idea! Actual weight is rarely a helpful measure unless there’s a reason you need to be a specific weight (if you’re a jockey or a boxer perhaps!) As a PT, I would always suggest people take body measurements instead. (Bust, waist, hips, thighs, upper arms) and go by how your clothes fit. It’s entirely possible to be a flabby 8 stone or a very ‘toned’ 14 stone. So much depends on your frame and body composition. I’m 9.5 stone which is quite a lot for a short-arse (I’m 5ft 3”) but I’m in the best shape of my life with low body fat.

The scales many gyms have which measure body fat % are also useful. They’re unlikely to be particularly accurate, BUT I think it’s reasonable to assume they are reliable to themselves, so if you always use the same machine, you will be able to see loss of body fat over time. Once you get into that way of thinking and looking at your body, the weight on the scales becomes much less important.

@librarylover53 could you get your pt to write you a gym programme? Mine does that

Thanks madame but I'm currently at small group PT so it's not the same as 1-1 PT. in any case I'm stopping with it as it's too expensive so just want to join a regular gym. Only I have no idea how to come up with a varied programme!

Library the main thing is to do stuff you enjoy!

You need a 5 min warm up (any cardio machine) then hit the machines and weights. It’s a good idea to have a focus for a weight session (legs/chest and back/arms and shoulders) so you can do lots of exercises in those areas.

To build endurance you need lower weights and lots of reps. To grow your muscles, you need heavier weights and fewer reps.

Thanks @waterlego !

I want to build overall strength and convert fat to muscle. Hoping that an induction session at the gym will cover the equipment enough to make me feel comfortable using it. Gyms can be intimidating places!

@AutumnRose1 I am permanently hungry but I don't see it as a problem 😂

I make sure I eat plenty of lean protein, veg, nuts, and good quality carbs like proper bread (ie not the spongy things from the supermarket), pasta, rice, fruit 85/90% of the time. For the remaining 10/15%, pastries, cheesecake, salami, ice cream etc.

I have no problem maintaining the same clothes size, and my body composition is getting leaner and leaner

Just embrace the hunger, your body needs fuel to get stronger!

@librarylover53 look up Strong Curves as a starting point for a routine

Library, that sounds like a good starting point.

Gyms can be intimidating- some more so than others! There’s a gym in my town I definitely wouldn’t go to as it’s full of people WAAAY younger than me- all the young women in their Gymshark gear who seem to be there mainly to take sexy selfies for Instagram, while the preened and tattooed hipster boys pose and grunt as they lift. 😆

I work at a number of gyms in my town, all of which are friendly places with a wide range of clientele of different ages and shapes. Everyone just wants to do their own thing. There’s the occasional twat everywhere but hopefully your gym is a friendly place where you’ll feel welcome. 🙂

I love weights too.

Running was my thing but I like to get in at least two weight sessions per week..
Plus a Bodypump for fun.

I used to have a PT which has helped me to keep the correct form. I also have some old workout plans which I like to use so I don't just wander around in the gym wondering what to do next.

I've lost it a little over the Christmas period and feel not as strong but working on it.

Can't do a chin up yet. Nowhere near.. I figure I'm quite heavy though so there's a lot to get 'up'

I try to do some weights at my gym. We are classes only so I try and fit in a couple that do the weights because coach says it is good for me. I am built for cardio, and have developmental disabilities, so it can be struggle, but in smaller classes coaches keep me safe and will take my weight down if they see it's too much (I am really bad at self regulating!)
I have some days better than others. I am not strong, but I am a lot stronger than I was a year ago so it's all good right?
I can do a few kettle bell swings with 12kg, but can sustain swings for longer and not keep having to put it down every few seconds with an 8kg.
Last night was not a good night, I really struggled and coach ended up switching the weights so only had a 5kg barbell. That's low for me now! And I could only swing with 6kg and that was tough as well.
But I also struggle to keep up my weight and hadn't eaten a lot yesterday so that might be why. Coach is trying to help me keep a healthy weight but it is hard and I am dropping again at the moment so need to be a bit careful.
You all sound so strong! Not sure if I should be posting here, as I don't love the weights like other things at the gym, but do push myself in everything I do

Do you think it would be possible to start this at home?

You all make it sound great but I have no time for the gym unfortunately. But could do some at home during nap time.

@librarylover53 no, I meant mine will write a programme for you to do at the gym yourself not in a session