Please recommend me a fitness/weights program.

[Mindfulmeltdowns]

I've been going to the gym for a few months but my workouts lack structure. I tend to just do 3 sets of 12 reps of....something, trying to broadly do a few exercises each session.

If your gym has personal trainers, I’d book a session with one & they can help you with a plan.

Sorry, posted too soon. My fitness level is decent. I run 5k on the treadmill once a week but would like more structure to the 3 days I lift weights on.

Like session 1 do these 4 exercises, session 2 do these.....etc

Did you see my post?

My PT created a weights & cardio plan for me, I train 3 times a week & have a check in session with her once a month.

This is very like that, as well as qr codes to videos

Owning Your Menopause: Fitter, Calmer, Stronger in 30 Days: This is not just another menopause book – this is your life manual amzn.eu/d/9xBppGt

Don't have to be menopausal to do it!

If you're prepared to pay, I'd recommend MegSquats (I have no affiliation!). Her aim is to get a bar bell into every woman's hands. Her programme, Stronger by the Day is very well programmed. You take it at your pace in terms of the weights, but it involves developing a progressive overload, so you get stronger & leaner.

You can try the programme for free for 7 days, and there's a totally free programme "Before the Bar."

Look her up on YouTube or Instagram - the YouTube videos have lots of "How To' vids plus fun stuff. The app is great - very good filmed guidance on "how to" and a load of substitute exercises in each programmed day.

Hundreds of programmes around for 3 days per week.

Pull Push Legs
Body Parts
Upper Lower

Just put them into google and choose one. I did the fundamentals course with Jeff Nippard (loads of other options) which encompasses all 3 for about £30 which meant i got about 6 months worth of programmes with everything covered including technique videos for every lift. Its a brilliant way of learning as you go as it is aimed at beginners. I actually ran the programme twice because by the time i finished it i wanted to use my knowledge to make even more progress. Don't be put off by all the big muscles etc on show, it teaches you according to your ability. If you can lift 5kg or 50kg it makes no difference.

These can all be done over 3 days per week and cover anything from newcomer to experienced body builder. It really just boils down to getting the basicscovered and what equipment you have access to.

Anything in the 3 sets of 8-12 reps range is pretty normal. If you work on the basis that you dont increase the weight until you can do 3 sets of 12 with say 1 or 2 left in the tank you should safely be able to build in some weight progression too.

Hope this helps

Can also recommend Nuffield health videos for correct form

Eg

(They show same move with dumbbells too.)