Really struggling with weights

[Pikaso]

I’ve just started at gym and instructor has started me on the weight machines. I have to do 3 sets of 12. All the weights are on the lowest setting and I’m struggling like hell. By the 3rd set I can barely do it, I mean sometimes I literally can’t do it.

He’s meeting up with me again in 6 weeks and I’m worried I’ll still be struggling with these puny weights! Do they get easier?

Would eating peanut butter toast before gym help? (I currently just have 2 cups of coffee).

Just drop the reps to 10 per set. If you train to failure (i.e. cannot complete the rep) then that makes it very hard to do further sets. Also are you resting between sets/ alternating machines?

Re breakfast, might help a bit. No harm in trying it. I find the key for me is making sure I eat enough the night before though.

Also make sure they are actually on their lowest setting and the "half" weight isn't still on top. This looks different on different machines but basically on top of the main stack there can be a smaller weight that bridges between the main weights.

How long are you resting between sets? Most people don't rest long enough and it's very important. Drop the reps to 8-10, it's the last 2-3 that should be hard and the key is consistency. Keep going.

Echoing pp about the half weight, lots of people forget to remove them when they finish.

Definitely eat breakfast, your body needs fuel. I have porridge and my PT is big on furling your body to get the best out of your workouts.

*furling your body

You need to eat before weights. Get a lot of protein in your diet to help your muscles grow.

Definitely eat before you train! That’s key to how much I can lift.

Echo the other comments here. Has your trainer given you free weights to do as well or is it just the machines?

@ShirleyPhallus

Definitely eat before you train! That’s key to how much I can lift.

Echo the other comments here. Has your trainer given you free weights to do as well or is it just the machines?

Just the machines for now to build some strength up.

I’m toying with the idea of going to a weights tone up step aerobics type class this morning but not sure whether I should just stick with my gym routine

As others have said, you need to eat! Carbs before, protein after.

It should be hard, especially in the last set. Dropping reps temporarily is a good approach if you can't finish the last set.

It will get easier quite soon!

Either drop the number of reps / sets and build up over the 6 weeks, or book a review appointment and ask for some different exercises. The machines are good for beginners as it's harder to get your technique wrong but the lowest weight on them is often 2.5kg, 5kg or 10kg depending on the machine, whereas dumbbells start from 1kg so free weights or even bodyweight exercises might suit you better at the moment.

You do not need to eat before weights, I've been doing fasted training for over 3 years now (was doing 110kg deadlifts yesterday 17hrs fasted). You do need to ensure you are eating enough protein for muscle repair and drinking plenty of fluids too.
I would drop the rep range if the weight is very challenging and do more sets. I only use barbell and dumbells though (as that's what we own) so not up to speed with the machines.

You do need to train to failure, but you also need to rest, and go slowly if you need to.

When I started proper weights (I mostly use free weights and barbells) I had to get over my cardio/aerobic gym bunny mindset. It's OK to go slowly, and you must rest between sets. Depending on heaviness, up to 2 minutes, but try resting for at least 1 minute between sets.

@Chely

You do not need to eat before weights, I've been doing fasted training for over 3 years now (was doing 110kg deadlifts yesterday 17hrs fasted). You do need to ensure you are eating enough protein for muscle repair and drinking plenty of fluids too. I would drop the rep range if the weight is very challenging and do more sets. I only use barbell and dumbells though (as that's what we own) so not up to speed with the machines.

I think that’s fine if you’re used to it but the OP isn’t and would really benefit from some carbs ahead of the workout to help her

I don't believe you can fully push yourself if you aren't eating, your body needs fuel.

If you've been training for 3 years then you can do that, but I wouldn't recommend to someone new to training to fast before training.

My PT is very insistent on eating, I have 140g protein/day and is against the 'eating few calories and endless cardio' that a lot of women feel they need to do. You can't get strong by not eating.

'You can't get strong by not eating.'

Totally agree, but you don't have to eat before your workout if you work out in the morning. I never eat before the gym, would be sick if I did, but obviously eat a carb and protein-rich breakfast after

Are you breathing properly? Breathe in during the easy part of the exercise then out when you lift the weight. Also, a mental trick is to think something like "Easy' or 'I've got this'. Trainers often use these phrases; 'You're strong. This is easy for you.' Or 'Nice and easy' or 'You got this' because it helps the brain believe you can do that final set.

Yes it gets easier !

Sounds like right level - almost achievable