Just starting doing some strength training and feeling a bit lost … any suggestions for who to follow? Workouts? An app? Could anyone cast an eye over my current routine?

[PicklePalace]

I’ve recently started lifting some weights - it’s been 3 or so weeks now and I’m going to the gym every other day. I’m in my 50s, a normal weight, so my goal is to build some strength basically

I have cobbled together a sort of routine with the help of chat chippy tea and my daughter but it feels a bit haphazard .. could anyone have a look and tell me if it’s total rubbish? It’s around 35-40 mins in total

warm up
Heel walking
diagonal toe taps
Travelling press up walkouts

3 sets of reverse lunges holding a weight

3 sets of raised leg hip thrusts with a weight

2 sets of standing side raises - dislike these. I don’t want rotator cuff issues so I’m wary

3 sets of Russian twists holding a weight

2 farmers carry’s

3 sets of bicep curls

then onto the machines where I do the abdominal machine (2 sets of 10), various leg machines and the shoulder pull down

is this ok? Is it enough? Should I download Caroline girvans app or something? I read a lot about her being good

any advice appreciated thank you

@herbaceous ‘don’t expect to enjoy it’
@HeidiLite ‘it’s so much fun!’

come on people - which one is it? 😅😅

I’m feeling quite neutral about it tbh but I’m a good 3 or so weeks in now and surprising myself by actually going! And when I don’t go, I do something else, whether that’s a 5k walk or doing something for 15 minutes from home.

Feeling better now I have a plan which is more streamlined .. I genuinely have been just doing what catches my eye in the past week or so on top of a programme that wasn’t cohesive so I’ll now try and stop the scattergun approach

i dont have any shoulder or rotator cuff issues but it’s just the sort of thing I can see happening so I’m keen to go steady there. Same with my knees - don’t use any knee issues but I can’t do a squat because it hurts so something tells me to go easy there too!

I'd go steady on all of it tbh.....slow, gradual progression.

But if things hurt/are weaker, they need training (perhaps with adaptations) to strengthen them.

I'd get the hang of this programme first, get into a routine, then maybe come back for some advice about how to add shoulders in (I had an RC tear some years ago, probably badminton, am now pretty much equal on both sides because of strentgh traning). And perhaps get some RL advice about knee pain during squats.

It’s fun for me at least!

I agree with the advice to go steady and consistent. You’re just there to build a habit right now, and let your body adapt.

I am in my 40s and play a team sport competitively. I have had knee pain for 15+ years, and scans show I have no cartilage in my knees. I have been weight lifting for 2.5ish years and have so much less pain going up and down stairs, hiking, running, and playing my sport. Same for back pain too. It helped me realise that tightness is actually weakness in my body.

I recommend seeing how your new programmes suit you for a month or so, then checking in with your body and seeing what still hurts. You will never regret building up the supporting and surrounding muscles! My physio has me doing a lot of single leg stuff, which has helped balance out my strength on each side.

Yes I love it as well!
If you find you really hate it, you are less likely to stick with it - so you may want to consider alternative options. While strenght training is very important, you don't necessarily have to go to traditional gym's weight section to get the benefits.

@PicklePalace your new workout split looks much more sensible. I couldn't work out the point of your first workout.

It's a pity you're avoiding the classic squat, bench, deadlift pattern - those compound lifts are really really good at building strength, but you've got some good substitutes & accessories in there.

If you could add some RDLs in there on your lower body day, you'd really hit the back, hamstrings & glutes.

Now what you need to do is track your reps & weights, so that you maintain strength and actually get yourself into progressive overload after a few weeks. Some people say add 2.5 to 5 kilos per week, but I think that's for 20 year old blokes! But do make sure you challenge yourself, and after about 4 weeks of getting used to the programme, try to go to failure. You can always do a drop set (ie drop the weights on the last set).

Make sure you rest between 2-4 minutes between heavy sets.

I'd second the recommendation of MegSquats. I use her programming when I'm travelling & away from my PT. It's really well balanced & the app has loads of guidance & substitute exercises. It's only about £90 a year. And it's designed specifically for women.

The other online programme I'd recommend is Rachel Henley - Henley Fitness. She specialises in getting people over gym anxiety, and also weight loss in a sensible way. Even if you don't pay for her programme, her content on YouTube and Instagram is excellent (although very sweary!) and she explains progressive overload, plus how to do it all.

Cannot recommend fitbymik on YouTube enough. I’m on wk 3 of her free 6 wk beginner plan. Never enjoyed weight training,always weak,with a selection of medical limitations. Now I look forward to it,have moved up in weights and am buzzing to do my workouts each morning. There’s modifications a plenty I’ve enjoyed every single workout and am finding it more calming than yoga. I like a rotation,so someone is telling me what to do on each day, I don’t have enough knowledge of my own and left to my own devices would avoid the hard bits. Now I can do the hard bits.

https://youtube.com/playlist?list=PL3D3ysBMhKYVg0P28X3oCUMe9UrUKfswI&si=LjV_wjJqrMnVZVdl