Any overweight and unfit people starting lifting that would like to join me?

[EnglishGirlApproximately]

So I'm fast approaching fifty and finally in the headspace to approach getting stronger and fitter. I'm very overweight but have decent stamina and don't struggle with stairs/ swimming etc.
I've just joined a gym, an old school weight lifting one and had my equipment induction last night. Tomorrow I get my twelve week programme.
Surprisingly looking forward to it but would love some company on here for support!

Good luck, I started around 5 months ago. Obese and extremely unfit. I love strength training, the sense of achievement going up the weights of dumbbells/ kettlebells and weight machines. I've gone from a long term couch potato to actively enjoying the gym.

Thank you. I think weights will suit me as I like routine and process, and hitting a target. I really hate running and cardio so I'm hopeful that this will be a good fit. Do you use machines or free weights. Only one machine at this so I'm going to have to learn technique quickly I think.

I do cardio at the end of my workout but do incline on the treadmill rather than speed and high resistance on the cross trainer.

I use dumbbells (overhead lifts/ curls/rows rtc), kettlebells (squats/ deadlift) and a barbell weight for supine sit ups. I then use the assisted chin up machine, chest press machine and leg press machine before moving onto the cardio.

I follow a lot of personal trainers on Instagram to help with routines and technique and nutritionists (set up a separate health account so I don't mess with the algorithm of my usual account)

I am very excited for you! Your description of what you like and don't, and why lifting might be a good fit, are exactly why lifting appealed to me over 2 years ago now. And boy do I love it!

I use free weights. Tiny bit of machines. When I started a bit more machines.

In the weights room board there is a lifting support thread. It's now got lots of more experienced lifters on it, but people who are newer to it are very welcome. I've been on it since very early days. It is a bit quiet at the moment but usually perks up if someone posts.

What 12 week programme?

Thanks all, it sounds like there's a lot to learn and at the moment the terminology is a bit alien to me, but that's fine I like learning new things!
@blastedpimples it's just a starter programme the gym owner is putting together with my starting weights and reps, rest times etc. I've never lifted so don't want to go in blind, I'd rather have something to give me a starting point. It's flexible depending how often I can get there and if I make progress faster or slower than expected but gives me a guide.
I'm heading off this afternoon to get started, actually looking forward to it!

Yes 🙌

Let me know how you get on OP! Will update when I have made it to the gym 🏋🏻‍♀️

Also approaching 50 & have 3st to lose 🙄🙄🙄

Thanks for starting this thread @EnglishGirlApproximately.

I started a strength based challenge from home 6 weeks ago but I’m not sure which weights to use. I started low as I wasn’t sure how I’d get on.

Does anyone know of any guidance on how much to lift (I’m using dumbbells) and when to progress?

I think you need to get used to one wright then try the next doze up. You want to challenge yourself at a pace that feels manageable

Have a rep range (eg 8-10, 10-12 etc). When you can do the top of your range with a weight, move up to the next weight. Then you might hit bottom of range. Repeat till you hit top of range again.

That's over a course of weeks/months not in one session. And varies. Lat raises I've been on the same weight for ages, split squats I put up often, for example.

Last reps should feel tough, but you could maybe do a couple more at a push.

The actual weights will vary by exercise, rep range, what else you've done that day, whether you're tired, well fuelled etc. So it's about them feeling challenging for you rather than a number.

This book is frequently a Mumsnet recommendation and is great for explaining the principles The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess amzn.eu/d/gQjlnbj

Depending on your current strength and fitness, I'd start off with 3-5kg and increase when you feel ready. Some people use adjustable dumbbells, but they are a bit of a faff. I just buy a new set when I'm ready. Currently using 8 and 10kg but eyeing 12kg.

Check out Caroline Girvan on YouTube. She has the best workouts for dumbbells. There are lots of programmes that target different areas on successive days, e.g. EPIC Heat.

@OnHerSolidFoundations good luck let me know how you get on! Very happy to have a buddy starting out at the same time 😀 Just leaving now for my first full session 😬

@PiningForTheMoon I'll share my starting weights when I get back later as I can't remember much from my equipment induction. I know my deadlift starting weight is 95k 😮 as it was the last one we did so it's stuck in my head. He started me at 60k and added until it was challenging.
I'm not doing kettle bells at the moment, not sure on dumbbells I'll see. On my way now to do the first session

So I've got all of my starting weights on the main lifts;
Bench 30k
Squat 60k
Deadlift 95k
The full programme is lengthy to share but these are the main ones I've tested on.
I cannot bench lift to save my life I just don't get pushing from my legs and back whole lying down!

Thanks for sharing @EnglishGirlApproximately

How did your first session go?

I enjoyed it in a weird way 😂 I can't remember the names of all the lifts but there are two I find really hard, the bench press and one where you lift the bar on your pelvis from a sitting position. I have decent lower body strength but my upper body is awful.
I like the gym though, it's quite and people are just getting on with their own sessions. It's a no mirror gym so not full of influencers etc!
Have you started yet?

I started 6 weeks ago, at home not at a gym. I’m going to collect some new dumbbells tomorrow so I can redo the same programme but with heavier weights.

I'd love to think I had the motivation to do it at home but I just don't, I need to be shelling out money to make me go!

Apologies @PiningForTheMoon I got you mixed up with @OnHerSolidFoundations who was just starting out.
How do you find the dumbbell exercises? Not sure if it's worth me investing in some for times I can't get to the gym.

I'd love to do this but I have bad anxiety and when I went to a PT she was just all about trying to get you do do the heaviest you can do.

I only had one session and felt humiliated when I couldn't hit her targets as I hadn't done any exercise in years.

I never went back :(

No worries, I’ve found some of the exercises tough as I’m starting from quite a low fitness level but I’ve already built some muscle and I’m motivated to keep going.

@WooWooWynne I think its finding the right place. I've tried commercial gyms and hated them but this is a very basic powerlifting place and it's really friendly and inclusive. I'd look for somewhere like that and check it out.

@PiningForTheMoon I'm starting from a low fitness level too but actually feel like I can do this