Returning to the gym in 40’s

[FurForksSake]

I’m 42, I’ve lost a good amount of weight and have a bmi of 25 and now want to focus on losing another stone but also building muscle and stamina.

I have previously been a gym go-er but not for some time. I’d like to get back into it but realistically this will be 3 x 45 minute sessions.

is this enough? Is there anything I should focus on in that time? I’m thinking more weights and resistance than cardio.

im looking at a gym next weekend and the package comes with 2 pt sessions a month. Hopefully they can make me a good plan but I never know what to ask for or what my focus should be.

any advice on returning to the gym and making good use of my time?

I think you’ve already come up with a good plan - you just can’t see it.

1. go to gym and talk to the trainer, stating your goals are losing a stone and building stamina and muscle.
2. do it.

You are being realistic about the time you have available and don’t seem to be looking for results in five minutes. 3 session a week is plenty.
edit to add: rest days are important, plus you still have other life/time consuming things to fit into the week!

I started 7 weeks ago and I'm 61. I have 2x1hr sessions with a personal trainer and 2x45 min circuit training sessions a week. In the 7 weeks I've lost 8kg and 12 inches in total. Go for it! I wish I had done it in my 40s while my skin was more elastic

Your plan sounds solid. Be clear with the PT about your goals and get them to show you things that you don't already know how to do -probably strength stuff. You don't need a PT to show you how to do cardio. But you can ask their advice on what your training split should be over those three sessions/week. Good luck :-) Gym life rocks.

Thank you 🤩

im worried about my pelvic floor so may need to find some pee pad to help me feel secure!

any suggestions for inexpensive gym trainers?

I started again recently at 40 and I go 3 times a week. I do cardio for 30 mins , steep incline 3.1 mph and then do weights for the other 30 mins , mainly kettlebells which I really enjoy. I was already in an ideal weight bracket and was mainly doing it for mental health but I have noticed I have toned up.

@FurForksSake don’t think about price when it comes to footwear - go with what feels comfortable and stable on your feet. Having said that, I wear karrimoors duma runners which I got in a sale at sport direct for £25. !!!

You’re doing it right thinking about strength and getting the help of a PT.

If you’re planning on lifting and doing some cardio then Nike metcons are a good compromise for both. Trainers designed for running are too squishy for lifting.

If you’re worried about peeing then wear a san pad. Longer term you could get pelvic floor physio help. Kegels aren’t the answer for so many women who are tight not weak.

Thanks, just bought some metcons on vinted as a starter!

3x a week sounds like a good starting point. Long term probably dont need to do more than 4x. Good idea to concentrate slightly more on weights 💪and dont be afraid to ask fellow gym goers for help if needed.

@RayKray can you explain more about kegals not being enough for all women?

Not being the answer rather than not enough.

If your pelvic floor is tight, which is increasingly the case (according to my physio) kegels will make it worse not better. A tight pelvic floor doesn’t need more tightening, it’s already strong, it struggles to relax and therefore activate when needed. So other exercises will fix that, not kegels.

@RayKray I’ve never heard of that - very interesting, thank you.
what’s the suggested fix for that then?

@Newyeargymwankerthings like child’s pose, happy baby. But also breathing to make sure the pelvic floor is responding as part of the whole system.