Help me with a gym routine for a flabby unfit 60 year old

[Getabloominmoveon]

I’m paying for a gym membership I hardly use. Partly because I don’t have a structured plan (and am lazy).

I know how to use the kit and have had PTs at this gym in the past. Current finances mean this is not possible right now. I look online, YouTube etc but there’s too much to choose from or it’s just beyond my level.

I am looking for a 30-40 min program using the normal gym equipment, free weights etc which is progressive over around 12 weeks. Something to give me a structure and goals to shift my flabby arse.

Any useful links or ideas gratefully accepted.

bumping my own thread

So it sounds like you already have a workout plan in place? Why not set a goal of increasing the weight you use/increasing the number of reps compared to the plan you have?

Sorry, I miss read that last paragraph. So you need a plan. You've said a pt isn't feasible but what about an online pt, for a couple of sessions to put you something together?

How about trying Couch to Fitness a 9 week 3 x 30 mins program.
It progressively pushes you, and in some cases I repeated weeks as it was quite tough. There are 3 options for each exercise low/med/high.
couchtofitness.com/?ref=betterhealth

If you find one week difficult, repeat it.

Should add I know it is not the gym but it will get you started.
It will also teach you some warm up and cool down exercises.

If you know how to use the gym equipment.
Do 3 x 12 reps for each exercise.
Increase the weight and go up to 15 or 20 reps.
Choose 5 good exercises for legs, abs, and upper body.

Take in a note book and track your progress.

10min cardio warm up - cross trainer / rower / bike / treadmill
3 x supersets to do a full body workout, 10 or 12 reps x 3 sets on each:
barbell or dumb bell bicep curls paired with overhead press (standing or seated)
squats (barbell on your back if you can) paired with lunges
lat pull down paired with bench press or chest press machine

Try the Megsquats app, Stronger by the Day. It’s around $Us10 a month so the cost of 2 Costa coffees!

Its a programme specifically designed for women and you can add in running training as well. I’ve just started using it in between my PT sessions. If you know the basics of lifting then you’ll enjoy it. There’s lots of feedback too.

Thanks for the ideas all. I will take a look at Megasquats. What’s a ‘superset’?
I feel like I don’t really push myself, so do need to gradually increase weights - and reps?

Does your gym membership include classes? Or could you swap to classes? I also don’t push myself without someone watching, so I find classes a lot more effective than just going to the gym (where I tend to be lazy and get bored).

Supersets are just pairs of exercises so you’d do 10 of one followed by 10 of the other and then a short rest, then repeat twice more.
then go onto your next pair of exercises and do 3 sets of those.
its useful if you can do pairs of exercises that use the same piece of equipment then you’re not having to keep switching stuff around.