What to do at the gym?!

[mamnotmum]

I've just joined the gym for the first time ever (I'm 38).

I want to be fitter, stronger and more toned. Losing weight is not my goal.

I've sussed the cardio machines but don't feel they are right for core/upper body strength. I don't think I've got the confidence to just 'do my own thing' in the floor area but want to try some more machines. But what?!

I was just about to ask the same thing! I'm going to do couch to 5k on the treadmill and I'd like to use the rower for 5 mins. I've booked into a women's weightlifting class next week so will ask the instructor for a few dumbell exercises I can do.

I like to do a basic circuit of shoulder press, chest press, lat pull down, bicep curls on the cable machine, triceps pull downs on the cable machine and a round of reps on the leg press. I'll then add other machines if I want to do something specific. Could that work for you? Ask for a proper induction and they should be able to suggest a routine for you/show you how to safely use the machines.

He showed me how to use the machines but tbh it went in one ear and out the other!

Ask for an induction from one of the staff to show you the machines.

I don’t think the machines are really for core. Mainly for upper body and a bit of lower. Weights machines are mainly about getting the weight setting right IMO - too much and you’ll hurt yourself, too little and you’re doing nowt. It should feel quite hard work to lift the weights and by the 10th rep you should be feeling like you couldn’t do more. Then a little rest (maybe a different machine on a different body part) and then go back to the first one for another set.

For core you want variations on planks and sit ups. Planks especially. There are loads of youtube videos which will show you, just search 10 or 15 min abs (try Madfit).

Does your gym have classes? I find classes are SO much more effective for me than just pootling round the machines where I tend to be a bit lazy.

If you are able to I’d pay for someone to do some programming tailored to your personal goals. It’ll be around £40 a month. I’ve done it before for a strength programme and saw good results.

Thanks everyone. I'm thinking of doing the intro to lifting.

Yes the gym has classes. I've done legs tums and bums a few times and am trying a one called heat or something next week.

I'm sort of at the stage where I want to use different equipment but am a little nervous to!

If you can afford it book a PT in your gym. I trained with a PT for 6 months and learnt a lot. I should have stopped at 3 months. I had learnt enough then to get on with things myself and I was bored with him at that point. I alternate strenght, cardio and Bodypump classes.

Free weights but if you're new then get some PT sessions. Personally I love powerlifting, it has strengthened my body and mind so much.

My suggestion would be to track down a HIIT bootcamp with equipment. I went to the gym for years but it was only when I started a proper class that I started to see results.

I'm 45 and been going to the gym on and off for years, two hour-long sessions a week. I'm not super fit and don't like to work myself to exhaustion or push my limits that much but I definitely put weight on now if I don't go to the gym for a while.

I start with about 12 mins on cross trainer, do various weight machines (mainly abs, my stomach does tend to take over unless I exercise) for 30-40 mins and finish with 12 mins on a bike.

I like working out on my own, at my own pace, so classes don't appeal, but worth trying out to see what you like.