Gym newbie - where to start?!

[BlackusCattus]

Morning, I’ve joined a gym that focuses on weights/strength. I’m a 53yo, obese woman, still in perimenopause. I want to improve fitness and get myself into the best shape possible for aging.

I have a session booked with a personal trainer to develop a plan later this month but want to get started before enthusiasm wanes. I’ve had the induction and been shown how to use most of the machines but I just don’t know where to start.

I know I ‘need’ to 3 weekly sessions - probably 1 upper body, 1 legs and another but I genuinely have no idea what that actually means in terms of what equipment to use.

Can anyone suggest a basic beginners plan that will work for the couple of weeks until I see the personal trainer please? Or where to look/start?

Thank you

I was in your position 6 months ago. I would honestly start by doing what you can on the treadmill. Either walking or running/ on the flat or on an incline. Stick headphones in and listen to a podcast or music and just get used to moving your body and feeling out of breath. Someone said to me when I first started, “do whatever feels right for you because whatever you do or don’t do at the gym, you’ll be lapping everyone sitting on the sofa”. It really helped with easing the guilt of doing what I can until I could do better. You could also do some of the classes on offer while you wait to see the PT.

You could have a look at: https://www.instagram.com/beforethebarbell/?hl=en.

Take it slow and be cautious with the weights till you've had some feedback on your form.

Or you could try the beginner programmes on something like the Hevy app.

And/or see if the gym has any small group classes with a strength focus so you can learn good form, or any bigger classes but aimed at beginners/those comning back from injury, pregnancy etc (one of these is what got me started in the early 50s) - they will tend to be high reps low weight (in the gym you will be doing low reps and higher weights) but with more time for explanation. If they have good Pilates classes, that's a good place to start as well.

Go you! I started strength training at 50, am now 59, loving it, doing pull ups for reps etc etc! I would strongly recommend a focus on the big compund moves once you get going, and if your PT thinks middle-aged women should "tone" by waving tiny weights around hundreds of times, get a different one.

Do 3-4 leg days a week. Focus on glute and quad strengthening. For us ladies I think all of
us want a nice lower half haha

Well done on signing up. I joined a gym a year ago and I have 10 years on you. I have no desire to lose weight (even though I should). I hate it but I feel better after and I know I need to do it.

What I do (as given to me by the lady that owns it) is as follows. 10 minutes on the treadmill doing whatever speed I fancy on the day, then 3 machines that deal with arms, 5 minutes on the cross trainer or rowing machine. 2 machines that deal with legs then 10 minutes on a bike to cool down. Not sure what you should do about weights as I would worry about injuries without trained input.

If you are trying to get fit you will need to work harder than I do. My main aim is to be able to get up if I fall over and to be able to carry the grandchildren without too much puffing.

Good luck, hopefully you will enjoy it unlike me.

Really recommend MegSquats "Before the Barbell" that @MsMartini links to above. You could also look at Rachel Henley (Henley Fitness) on YouTube - she specialises in getting new people over their gym fear. She has a video on how to start - it's great (warning - she swears a lot, but she's very funny).

Well done!
I would start on the machines rather than free weight. 10 mins max on each cardi machine. So maybe 10 minutes walking on a treadmill. 10 minutes ( or less) on a bike. 5 minutes in the rowing machine. Then maybe move into the keg machines and do reps of 6 to begin with.
Your PT will write you a programme.

Meg Squats is ace, and if you want a beginner program you can do with just dumbbells, check Caroline Girvans beginner program.

I was very much as you are, with joint problems, and started using the rowing machine. It’s a pretty good low impact full body workout on its own. Do make sure you are shown how to use it properly, and I strongly advise a rowing cushion and Sudocrem to prevent ‘rowers’ bum’ sores around your coccyx. Doing it slowly in a controlled way is very effective resistance work, uses muscles in arms, legs, chest, abdomen and back, and strengthens core. Once you get the hang of it, speed up a bit and you get plenty of cardio as well. I close my eyes and listen to an audiobook as I row.

Now I’m six stone lighter, and have healthy, strong muscle in all the right places. I still do about half an hour on a rowing machine three times a week, and add in a bit of spinning, treadmill or weights for variety.

Thank you all for your advice, I’ll have a good look at everything suggested and let you know how I get on tomorrow!

Good luck. Funnily enough I'm off for my first gym session tomorrow so this is a very timely thread. I'm 53 and very sedentary due to wfh 😒

I would stick to machines for now and then move over to weights once you’ve met with the PT so they can check your form.

I’m also in my 50s and overweight. Am currently doing 3 sessions of exercise a week as it’s all I have time for: 1 cardio, so I run for 5k/ 30 mins followed by yoga for stretch and mobility. 1 hour upper body, 1 hour lower body.

I second Henley Fitness on insta for some good tips on being new to the gym and feeling confident

I go twice a week, I do legs one day and arms the other. A lot of exercises also cover back/chest as well.
When I first started I just used machines as I wasn’t very confident. Usually the machines will have a description on or you could ask a staff member. Start around 5kg and if you can do 10 reps easily increase the weight .
I would stretch a bit first or do a 5min on crosss trainer or bike to warm up. Then I’d do around 6 machines I started off doing 3 sets of 10. I’d rest a minute or so between each set. Then I’d end with a walk on treadmill. And a few min stretch.

As I got more confidence I started to use some dumbbells/kettle bells - overhead , lateral raise, dead lifts, standing row. (You can look stuff up on you tube)
Basically as long as you build up gradually you should be fine.

I went, I found a workout and I feel broken but exhilarated! I started small on weights and increased on each rep, making a note. I found some yoga stretches for warming up/cooling down. Only things I couldn’t do were 90/90s (my knee hurts too much) and the stair master (I may have fallen off 😳🤣🫣)

It will hurt at the time and you will be sore after but that's because you are pushing you body into something new. Good on you for getting started.

You will be better off doing full body exercises rather than to focus on one body part per day. Keep the weights sensible and focus on technique to begin with. The key to changing your body is long term repetition in the gym and good nutrition. There is no point pushing yourself to exhaustion for a few weeks and causing yourself an injury.

Try to get your trainer teaching you free weight exercises if you are able.

Just to update - I’m still loving it! Just back from a session now - all wobbly/shaky but so full of energy and motivation generally.

I use Gemini to provide workouts. I always ask for warm up and cool downs.
I prefer classes to the gym and do about 15 classes a week.
I do a mix of Pilates, Aqua, and Strength Training.
im 69 and love it.
There are some great free workouts on line. Look for YouTube and ALO Wellness.

Hi,
Glad you're enjoying the gym 🙂 I tend to do 20 minutes on the bike, then go round the weights for arms and legs, then 30 minutes on treadmill on an incline. I enjoy using my resistance Band at home also for upper arms. Looking to add some yoga in at home as well.

same here 😊