Covert to strength training

[Baycitystroller]

I’ve been exercising for years…..aerobics, step, spin, running….For the past 6 months I’ve done gym work with a PT and Body Pump. It’s been the most effective thing I’ve ever done! I am more toned than ever, have really changed my body shape in a good way and much stronger of course. I feel I wasted years on a treadmill!

I realise that others prefer running etc but if you struggle with it…try weights and functional strength training. It’s been transformative for me.

That should say convert!!!

How many sessions do you do per week?

4
2 Bodypump, 2 gym sessions. I walk half an hour a day.

So glad to hear this as I think this is the direction I'm heading.

I've always focussed on getting out of breath on the runner like a little hamster watching the calories burned. Think I've been doing it all wrong.

Trouble is. Don't know where to start with weights as it feels so alien to me.

Yes I felt like that. I had a few sessions with a PT. You do need someone who can advise you at first. I started off with Body Pump which is lower weights/high reps and sort of fell in love with using weights. I then started in the gym.

I loathed cardio so finding something I enjoy has been amazing.

I spent way too many years running on the treadmill then converted like you around 5 years, I started with body pump and then after 2 years did some sessions with a PT and started lifting.
Best thing I ever did, much less time consuming, changed my shape in ways running ever could, plus my metabolism is far higher

Brilliant Daisy! It’s much more fun and definitely better getting results!

Totally agree. I loathe running anyway.
I do 3 spin classes, a PT session and at least 1 other gym sessions a week. I also do a 8 mile walk weekly.
In my 60s and never been fitter

Can you give me an idea of what a session looks like for you?

Do you still have a PT or do you have enough knowledge to sort yourself out now?

Can I ask what type of weights you use ? How heavy ?

Agree - I hate cardio, but can manage a BP class and enjoy the feeling of getting stronger

I do 2 body pump, 2 combat, 2 attack and 1 balance class per week. I dont like running or the gym itself

Not that heavy really. 5kg on pump and a bit heavier on gym work as it’s fewer reps with rest.

Don’t have a PT now but she gave me a plan. I do 45 minutes. Mainly barbell. Deadlifts, bicep work, squats. Then leg work on the leg press. I go heavier there as legs are stronger obviously. I prefer BP as I like being in a class with music.

I’ll never be able to lift huge weights but I’ve certainly seen progress.

Totally agree. I had some PT sessions about 8 years ago and discovered a love of lifting. I've been doing it consistently ever since.

I love running (outside) and I do 2 body pump classes a week as well. I think I get the best of both worlds!

Snap! I love running outdoors, and it definitely improves my stamina, but doing Body Pump has changed my body and made it more toned.

Get a kettlebell!! It's amazing and a great beginner strength workout.

Reddit r/xxfitness also has great beginner weight guides for women, there's also a sub called strongcurves too I think

I really want to try Body pump, but is it a good idea getting a PT to show you how to lift first? I am worried I will be doing it all wrong. I am another one doing a lot of cardio in the gym and would like to mix up my routine a bit more.

This is me too! Wasted years eeking out on the elliptical trainer which bored me out of my mind and it was done under the duress. I don't know what made to look at the youtube training videos but I started to lift year a go last summer and it has changed everything. I still love it, I now actively look forward to the next session.

What helped was that we already had adjustable set of dumbbells and couple of kettle bells as my DH has been working out at home on and off for years. We both recently joined a gym to mix it up a bit as well as wanting to do some classes. I've been to couple of Body Pump classes (did those also years and years ago) but I find it bit too fast paced for my liking. However, I really love the Battlebox warrior (David Lloyd own version of Cross Fit). I did one this am at 6:45am in the rain - the old me would have never ever done it!

It's been a slow process but at 49 my body is now in great shape, it has given me a huge confidence boost and improved my mental health so much too. I also recently had a Dexa scan which revealed my bone health is excellent.

@PandoraP whilst it's not necessary it's not a bad idea to pay for a one of PT session to go through the basics. I guess it depends on the BP instructor but the ones I've had don't spend any time correcting forms. And I see a lot of really bad forms in that class, lifting too heavy and then swaying about!

Same! I’ve always found cardio a real chore but started weight training sessions with a PT about 6 weeks ago. It has been absolutely transformative and I am addicted. I wanted to do it years ago but avoided it because I found it too intimidating.

I’d definitely recommend people get a few PT sessions to start off with. The basics are easy but you really need someone else to keep an eye on your form at first. The difference between good and bad form can be very small!

For the first month I just did two PT sessions a week, but I’ve now added in two sessions a week on my own in the gym too. I LOVE the feeling of soreness the day after! I’m so much more aware of my muscles and movement now. My body is changing shape, my strength improving, posture is much better, sciatica pretty much disappeared, and I just feel really good. Best thing I’ve ever done!

Can you do a full body workout with just one or two kettlebells?

I go to Body Pump twice a week. One of the instructors just gives very generalised advice about form; the other gives the general advice but also gives individual advice where it’s needed (e.g. “Push your knees out a bit further” or the most recent one for me, during the mountain climbers, “keep your bum down!” 😳😁).

So it really depends on the instructor.

I’m always surprised by how many people in the class just do their own thing and don’t try to copy the instructor’s form.

Body pump is lots of reps so shouldn’t see people lifting heavy. Some do though. I lift heavier weights in my own in the gym and lighter for BP. Getting a pT to show me good form helped with BP too. So many in that class lift badly and not all instructors correct them.

For really serious strength training you need to convert even further! The low weight/high reps of Body Pump is pretty much another version of cardio - although MUCH more fun, as you’ve discovered.

But it’s when you get to low reps and high weights that you see the real changes.

I’m tired and jet-lagged (long haul flight yesterday) but I pulled a 95kilo deadlift this morning. That felt good.