Can I get fit going to the gym twice a week?

[generallyfailing]

And if so, what should I do? Aiming to lose weight and tone up. I know 3-4x a week would be much better but unfortunately not realistic with everything else I've got on at the moment. Gym has pool and all the usual equipment and classes. Just don't know what type of exercise would have the best impact so any and all advice very welcome!

You can definitely get fitter. I’d do big weights if I was going twice, a push day and a pull day and some legs both. You’ll see a difference.

If you want to see a difference in appearance (and overall feel better too), weight training will be the main one. I couldn’t say how many times a week as I’m not sure anymore, but it will get you stronger, fitter and you will see an impact in appearance. Getting some professional input (like from a trainer at the gym, or maybe weights sessions if they have them) would be important for proper form.

It can be hard to lose a noticeable amount through exercise alone unless you’re burning masses, through extensive or very frequent exercise, so diet would need to be part of that.

As with all things, best is to make sustainable changes and go for the long haul. Like “in a year I could look, feel etc…” rather than aiming for drastic change in a month. Obviously if that happens then fab but if so let that be an unexpected bonus

Thanks for the advice. Sounds like weights is the way to go. They do a body pump class so that might be worth trying. Will also see about a PT.

Any day is better than nothing but I agree weights is the way to go. I'd use bodypump as cardio, rather than weights exercise.

Body pump is more of a cardio workout than a weights session. Use the free weights in the gym and gradually increase the weights you're using. Heavy weights get the vest results.

Oh cool good to know re body pump, thanks. What's the best way of devising a weights programme if I don't get a PT?

It all depends on the gym but some will have trainers available as hoc for advice or as part of classes, rather than as a PT, who will be able to give advice on weights, routine and form without being a costly extra.

Definitely ask them about what is available on that front, it’s so easy to injure yourself even with really light weights (voice of bitter experience!).

Oh and years back the book ‘New Rules of Lifting for Women’ would be regularly recommended for weight training (for women, anyway!), that contains lots of info and I think routine IIRC. I don’t know if that’s been superseded since then but possibly worth having a look.

Perhaps look at a PT not linked to your gym - may be cheaper, and then you can supplement what you're learning in the gym.

Yes you can see progress if you're lifting weights twice a week. I'd recommend a full body workout on both days. If you do splits, you'll only be working those muscle groups once a week and progress will be slower.

Focus on your compound lifts to make efficient use of your limited time.

Thanks @kokoalemon I'll look up that book. Great idea about looking for PT not at gym @EmmaStone. Thanks @Hopeislost - definitely makes sense about full body workouts and noted re compound lifts (Googles compound lifts)

Well logically, 2 visits to a gym a week will definitely make you fitter than none!

If you want to lose weight though, it's your diet that's more important. As the saying goes, 'you can't outrun your fork'.

@BIWI

Well logically, 2 visits to a gym a week will definitely make you fitter than none!

If you want to lose weight though, it's your diet that's more important. As the saying goes, 'you can't outrun your fork'.

Ha yes! Diet is another problem. Very very time poor so struggle with this...

I have absolutely toned up, got stronger (and broadened my back!) by doing body pump a couple of times a week. I hate traditional cardio s9 the fact it gets your heart rate up without jumping around and burpees etc is a plus for me

ANYTHING is better than nothing.

I just added muscle on, so didn't lose weight at all on twice a week (very intense, long sessions). I was very fit and strong, though.

Soon as I went three times a week and less intense, though, I lost fat far more easily.

Could you manage to fit in a swim session at all? It's a great way to ease out any aches from weights and if you had the time, you could do a short cardio machines before getting in.

Fuck me, I hate burpees @HermioneWeasley

Exactly @BIWI I just refuse to do them

When I was working longer hours, I tried to get to the gym twice a week. On induction (quite a long time ago now) I was given a basic programme on various machines focusing on strengthening my back and legs (for my knees) and a bit of cardio. Since then I’ve adapted it a bit but it’s still essentially the same, and I’d say my fitness level is better now in my late 60s than it was in my mid 50s, when I started. I’m approximately the same size as I was in my early 40s (12-14) and a better shape if anything.
Now I’m semi-retired and have more time, I swim once or twice a week and do a couple of PiYo classes as well. I have done 10 min of (very) light weights and daily stretches first thing in the morning for 12 years or so and they have made a big difference too.

And if so, what should I do? Aiming to lose weight and tone up.

You can get fitter, but you won't lose weight unless you track your diet and work out where you're consuming calories in excess of your daily calorie expenditure. If you have a look at some of the cardio machines (eg the Ski-Erg or the Air Bike) you'll see that a tremendous effort will expend, say 100 calories - a third of a Mars Bar or the like.

So twice a week is better than nothing. How long have you got? You could do what's called "metcon" - metabolic conditioning - basically a fancy name for cross training and a mix of strength & endurance plus HIIT sessions.

I generally start with strength, after a quick run (5 mins) and mobilising as a warm up. I'm getting back to lifting heavy after a back spasm (caused by sitting too much!) - did 5 for 85kg deadlifts this week, after a warm up set of 10 at 45, and 8 at 70kg. With warm up, rest gaps between heavy sets and mobilising, that's generally around half the hour session. Then I do a mix of stuff, including stationary bike, running, Ski Erg (I love the Ski Erg as much as I hate the Air Bike).

If I deadlift one day, I squat the other day.

If you're not sure about lifting technique to go heavy, then things which take no technique (apart from head down, grit teeth, push) such as sled pushes are great.

For fun, add in things like box jumps, or box step ups with dumb bells, or work on your press ups, and so on.

The main thing is you should train to almost failure (not injury) - the last 2 one 3 reps in each set should be really tough, so you need the rest break. In HIIT, you can work at your current level, but add in something that makes it a challenge. For example, on a stationary bike, set the resistance at a difficult but not impossible level, and do say, 30 secs as fast as you can. Then 30 secs slow, then 30 secs fast. And so on.

Or do this running outside - sprint 40 secs, walk 20, sprint 40 etc etc (or adjust those timings, but it's easiest to keep it to each minute, IYSWIM) and repeat, say 10 times. It's a really quick way to build fitness. It's difficult, but it's only 10 minutes!

How you use your gym time is more important than anything.
I lift weights, mostly compound at heavy weight (well lighter atm as rebuilding strength afterpregnancy/c-section). 2 times a week if fine, 3 time is max I do in the gym.

To tone you need to build muscle mass, resistance training gives you the best time spent to benefit ratios. Good form is vital, I used Mark Rippetoe youtube videos (has a book called starting strength too) and filming my sets to get my form down.
I lost 38kg in 18 months doing lifting 2 times a week and a calorie restricted diet. Got a bit of timer to lose now but doing fasting instead of calorie counting, so much easier and better for my mental health too.

*timber not timer

What gym is it OP? Some have online programs that give you a workout (PureGym does), so there could be a weights programme you can download, or treadmill one you can listen to using headphones.

Other gyms will give you a free program as part of your induction.

Definitely make sure you get a proper induction so that you know how to use the machines and what weight & reps to do.

When we talk about heavy weights we mean heavy. But you need to build up to them in a progressive programme. And safely with good technique. The fitness comes when you stress your body.

I like the MegSquats video (I think I first read about her on MN) on YouTube for those beginning at the gym. “Stop wasting time in the gym: my top 5 beginner tips”. Her number 2 tip is “Progressive overload”

Yes agreed @HermioneWeasley - Burpees are officially THE WORST.

@NeverDropYourMooncup I'd like to fit in a swim session but life is ridiculously hectic at the moment. Will definitely bear that in mind though

@borntobequiet

When I was working longer hours, I tried to get to the gym twice a week. On induction (quite a long time ago now) I was given a basic programme on various machines focusing on strengthening my back and legs (for my knees) and a bit of cardio. Since then I’ve adapted it a bit but it’s still essentially the same, and I’d say my fitness level is better now in my late 60s than it was in my mid 50s, when I started. I’m approximately the same size as I was in my early 40s (12-14) and a better shape if anything. Now I’m semi-retired and have more time, I swim once or twice a week and do a couple of PiYo classes as well. I have done 10 min of (very) light weights and daily stretches first thing in the morning for 12 years or so and they have made a big difference too.

That's interesting about the daily 10 mins - I was thinking about trying to supplement the twice weekly gym visit with something similar. What kinds of exercises do you do?