New to the gym after 15 years - help!

[wolfstarling]

My DD asked me to join the gym with her so we went last night. Please help me with some videos of what I should be doing in the weight section. They only have 4 machines and the rest is free weights. There is one resistance machine which I have no idea how to use.

Please help me not to look ridiculous.

I used to be a gym bunny but all this free weight stuff has thrown me. It is a small gym in a hotel.

Did a staff member not do an induction with you?

Is there a PT - always worth at least one session to help set your goals & get advice on technique & a fitness plan. Even if you’re away that will help if you’re planning on carrying on at home?

The staff should be able to show you and put a program together for you. Did you not have an induction? Mine has always been as part of thus

It is quite small so I'm not sure there are any PTs but I will ask.

No induction. I think as it's a small hotel gym they expect you to just get on with it.

We were the only ones there last night so I couldn't watch to see what people were doing.

I feel inhibited to just pick up free weights and bench press!

There are loads of technique videos on youtube (I quite like Athlean-X - Jeff Cavaliere is a walking muscle anatomy model!)

also plenty of free programs on the net, google something like 'free weight lifting programs for beginners'

It is worth getting your daughter to film you if possible as there is always a difference between wht you think you are doing and what you are actually doing.

Go for it!!

We'll done for going for the first time - that's the hardest bit done. When I went back to the small gym I use after lockdown (tbf, only two months ago) they had got rid of the machines for resistance work and just have one thing that seems to do everything. Took me ages to understand it. You have to clip on different attachments and move the pulleys around. There are some diagrams on it so I've been studying those which are useful. Free weights are much easier, but as others say you need to watch your technique. Try Shona Vertue on social media for good techniques and understanding what you are actually working. I think she's fab! What cardio machines do they have?

Ok thanks.

Cardio machines are the usual running, rowing, bikes(not peloton) step machines.

Yes they had the resistance machine with different attachments and pulley.

I find those machines confusing - has yours got diagrams on it OP?

I know cardio wise rowing is meant to be a very effective form of exercise. Must do it more!

Mark Rippetoe videos is how I got my form down for freeweights. Get a better benefit to time ratio doing compound movements than isolation work.

I started out pretty weak after 4 pregnancies inc huge twins and was diagnosed with osteoarthritis. I love lifting!
it makes my joint pain so much better. I'm 12wk post c-section atm and on my 3rd week back in the gym (trained until 35+2wk) rebuilding my strength to pre-pregnancy levels. We have our own rack and weights at home so baby watches me .

Look up some YouTube videos on how to do arm exercises with free weights and add weighted deadlifts, reverse or forward lunges, squats, hip thruster and in between planks, russian twists or 100s for abs.
Aim for 3 sets of 8-12 reps. The weight is right when you are tired on your 4th rep and you absolutely cannot lift the last rep (and start making grunting noises!).
I like to do a quad exercise (eg squats or lunges), an arm exercise, an ab exercise. Rest for 2 mins and repeat the set twice.
Then a hip thruster, another arm, another ab exercise and repeat twice. Plus a warm up in the beginning, it takes me a full hour.

Really, don't do free weights without someone checking your form if you are new to them. You are asking for injury, but also it is unlikely to be effective - tweaks in range and positioning make all the difference. If they don't have PTs there, they might let you bring one in for a few sessions. Or get some PT in a park or something, and you can transfer your skills to the gym.

Machines are easier as they hold you in place more - but you still need to know what you are doing to avoid injury and make progress.