Talk to me about weight training.

[fruitstick]

I'm 47, 16 stone, 5'7. Blood sugar and cholesterol slightly high.

I've recently joined a gym. I'm the past I ran (slowly) and did a half marathon 18 months ago but it all went to pot when my feet were buggered. Now I walk a lot and do yoga.

I want to do more weights. I need to lose weight but struggle with that.

I've been doing some of the machines in the gym but don't really know what I'm doing. The induction is more just how to use the machines than what I should be doing, how heavy.

Questions

• what should I be aiming for. At the moment I'm doing 30 reps (3x10 with rest in between) of about 5 machines. - I'm just guessing at a weight that doesn't feel easy but doesn't feel like I'll hurt myself.
• how often should I be doing this and should I do all the machines every day? How much cardio (bike) to add in.

How do you decide what routine to do. Are there any good apps/websites you would recommend.

Make a plan and stick to it for 2-3 months. Record every set, every rep and every weight to track progress. Wandering around waiting for machines isn't going to help.

What areas do you want to improve? Could you afford a PT to help learn how to use free weights?

You want the weight to be challenging but not impossible, so the last 2-3 are difficult. Does your gym have a website you can use to show you different exercises?

Not sure about apps as I have a PT who supplies her own app.

I use a PT and she has massively increased my confidence in using the machines. She has taught me the correct way to sit, stand etc so that I get the maximum benefit and don’t injure myself! Even a few sessions would be worthwhile.

What machines you use kind of depends on how often you go and how much time you have to spend.

I do a lot of weight training - 4 times per week for an hour. So I do 2 days upper body and 2 days lower body plus core. I use free weights.

If you were going, say, 3 times per week for max an hour then I would suggest doing the same circuit each time and covering both upper body and lower body. You want a mixture of push and pull exercises (so leg machines would be leg press and hamstring curl and arm machines would be a pull down, a chest press and some sort of row.

3 x 10 is fine to be going on with but at a weight where you are somewhat struggling to get the last two. If you could comfortably do another 4 or 5 then you are too light and you should up the weight for the following set. Keep a note of what you do each time so you can gradually increase the weights. Time your rest periods - about 60 seconds between sets is a decent rule of thumb for sets of 10 reps. Essentially you take longer rest if you are going for fewer, but much heavier, reps and shorter rest for higher volume but lower weight work.

The machines will typically have a picture showing you the main muscles you are meant to be working. Pay attention to where you are feeling the exercise. If you are not sure then ask the gym staff to go over again how you use the machines and ask them where you are meant to feel it. Whatever exercise you are doing, always engage your abs. I can't off the top of my head think of a single exercise or machine which is not safer and more effective with the abs engaged. I do not mean you have to suck them in but make sure you feel stable and solid in your trunk.

That's really helpful. Thank you.

I definitely need to keep a closer track and not just waft about!

I'd recommend a PT to get you started. Form is important for weight training. I've had mine for over a year and he's motivated me to lift for heavier than I'd achieve on my own. I'd recommend à training partner too. I train harder if I'm with someone

I'd also recommend free weights and compound exercises. Squats, deadlifts and bench press, RDLs etc
You definitely get more Bang for your buck with these exercises

I'd add hip thrusts too as a 'must do' exercise.

This is

I'm currently going with my teenage son. Not sure that counts!

A PT will give you a programme to follow and show you how to use machines properly, but I think you should consider moving to free weights.

You get more benefits from using free weights because you are having to stabilise yourself by engaging more muscles rather than being supported by a machine, and you will be moving through your natural range of movement rather than following a path set by the machine.

I also think it is so much more satisfying to lift free weights.

Following with interest! Let us know how you get on op!

Could you follow a workout on YouTube while in the gym? Particularly with free weights this would work.

That's an excellent idea!

Does your gym offer classes? Les Mills BodyPump is a guided weightlifting session, you'll find bits on YouTube, really good for helping you to concentrate on your form, then you can carry on and workout by yourself.

They do have classes but they are tricky to book as always too full, and I hate group exercise.

However, you're right, it might give me a guide to free weights. I'll shall have a look.

I lift and absolutely love it. When I first started I used this book

https://www.wob.com/en-gb/books/lou-schuler/new-rules-of-lifting-for-women/9781583333396?cqsrc=googleeads&cqcmp=19553275652&cqqcon=&cqmed=pla&cqqplac=&cqnet=x&gclid=EAIaIQobChMI0v3aoJf88QIVzbHtCh3-KAG5EAQYASABEgJGQvD_BwE#GOR004528503

I did the first 6 months without a PT although I did have some input from staff at the gym showing me what to do and writing a programme. Lots of work with dumbbells, cable machine and some other machines. I got stronger and fell in love with the process.

I now have PTs because I wanted to go heavier and train squat/bench/deadlift without hurting myself. It is indeed great to have that input.

But if that's not possible, that book explains the principles and has programme suggestions.

Personally I would have hated classes as I love the solitary nature, it's me vs me, I can clear my head and focus on the sensation of that weight. I wouldn't have fallen in love with classes. I also wouldn't like to train with anyone else directly for the same reason.

There's lots of different routes in that will suit different people.

No, it's a recipe for injury without coaching and feedback on proper form.

In my starting stage, I am following some simple instructions from my trainer for losing body weight and keeping body fit.

According to my experience, I always start with very simple workouts and not taking any heavy workouts.

Getting a PT to ensure correct form is a great idea.

But also look up Caroline Girvan

Life changing.

I was a cardio addict (mainly running) but after bunion surgery started weights and even after just three months I can see (and feel) the difference in body composition - I was skinny fat before but now have muscle definition: I don't go to a gym, just follow Caroline Girvan on You Tube with free weights (her programmes are all free and easy to follow even for a novice in weights)

Will check her out.

Yes I had to stop running after I gave myself bursitis running a half marathon.

It's annoying.

Is there a level before Caroline Givan? Or a super easy version as I just found her too hardcore for a novice although very good.

Get yourself a notebook to take to the gym with your routine noted in it and what weight each set is at. When you get to 10 from your final of 3 sets, you need to be going up a weight. Aim for 6-8 reps from upper body final sets and 8-10 from lower body.
100% agree to have an induction session with a PT. Form is everything. You should be able to feel your muscles engage even on the lightest weights if you form is correct.
Don't rush through your set, you won't be getting the maximum benefit from swinging or using momentum to complete a set. And remember that the return movement is just as important - if you're doing chest press for example, the down is just as important as the up.

I have a PT too. I got him after 10 months of kind of wafting around in the gym and he has literally changed my life. I've lost two and a half stone, my body has changed shape and I'm the healthiest I've ever been in my life. Roughly the same age as you too.

The iron programme is probably the best one to start with, its slower than a lot of the others: There are other you yube trainers which are a little less hardcore, Heather Robertson and Growingannanas for example