Strength/weights where to start

[Casamento]

I’m late 30s, healthy weight but unfit. I haven’t been in a gym since I was about 20.

I’m currently working through the NHS Strength and Flex plan of body weight exercises (alongside Couch 2 5K). I’d like to join a gym and continue to improve my strength but I don’t know where to start. How do I build a routine? With something like a lat pull down machine, how do I know what weight or repetitions to start with?

Most gyms will either include building you a personalised programme as part of your induction, or you will be able to book to have one done. If you are planning to join a gym anyway that would be the best place to start. We can make suggestions on here but they will be hit or miss, whereas someone who knows the ins and outs of their gym's equipment and can talk to you about your specific circumstances and aims will be able to be much more specific.

My gym also has an app. Each piece of equipment has a 2D barcode, once you scan that it will suggest weights, number of reps based on the info you give it. That's also worth looking into, if you don't want a face to face session.

I’d also go for an induction or pay for a PT session to set you something

As a general rule, use a weight where you can do 8-10 reps and on the last 1-2 it feels heavy that you’d struggle to do them.

Loads of online programmes too, lots of free info and advice available

As a general rule, men lift heavier and have worse form, women have better form but don’t lift enough to really challenge themselves. You can probably do more than you think

When you are new you'll want low weights while you focus on technique. Seconding an induction or PT as a lot of movements can feel a bit odd to begin with and you want to avoid hurting yourself.

Once you've gotten the technique down you can focus on increasing weights, but going in heavy straight away isn't ideal.