How do you know what to do at the gym?

[maisybobbins]

I’m 55 and unfit. Slim-ish but a bit wobbly in the tummy and arms and starting to feel I’m losing my strength and balance a bit. So… I’m going to join the gym. Not been for years and all the machines are new and fancy.

I will get an induction on how to use the equipment but after that…. What do you do? Please tell me how you find a program to follow? Is there an app which will devise a program for me and then tell me I’m brilliant for doing it?

A few sessions with a personal trainer is a good investment, they will work with you to design a programme for your goals and advise you how to do exercises so you can do them on your own. It can seem expensive but you will get a lot more out of your gym membership if you have even a monthly or fortnightly session.

Once you have had your induction you will know how many reps on each machine you can do. You then build up slowly from that. Eg the leg press, you might manage to do 6 repetitions at first so your first plan will be to do 3 sets of 6 reps and when you can do that you will try for 3 sets of 8 reps. The trainer will explain it to you and they are usually around if you need help in the first few weeks.

A personal trainer or an online coaching app.

The cheaper the coaching, the less personalised it will be. I've been working with a trainer for 8 ears and he is fabulous & I've learnt so much. But I still use on online programme while I'm travelling or on the days I'm not training.

Online people I really rate are
MegSquats: Stronger By the Day. Costs around $US90 per annum for an app with loads of information. It's not personalised but you can adjust & adapt. Great for getting very strong.

MegSquats' beginner programme "Before the Bar" is available free. Google it. She builds programmes for women & offers loads of options & flexiblity - really empowering & fun.

Rachel Henley of HenleyFit - free programme, or online paid for app, or online paid-for personalised coaching. Have a look at her YouTube & Instagram, but you need to be OK with swearing. Her specialities are common sense advice about gym & diets, and getting people nervous of the gym into the gym. Her advice is really sound.

If I was starting again I’d consider a couple of sessions with a PT in the gym. Also look on line, like on YouTube, for people who are doing what you want to do. But I’ve learned what to do by watching others, and from what I’ve learned over the years in classes.

I've had personal training from time to time and have been going to a gym for over 30 years. I just make it up as I go along these days.

I have a PT. For me it’s been worth the money.

Chat GPT can advise too.

I agree with others that some sessions with a PT to help with a plan that works for you would be ideal.

I have one PT session each week and then he programs me for two other workouts which works well for me. Obviously it’s not the cheapest option but it makes it worthwhile and I am feeling the benefits

I agree, get a few pt sessions. If your gym officers classes, join one of the easier or low impact ones (joga/ pilates/ zumba°) 6-8 months down the line. This will give you an idea on your fitness levels and overall flexibility & stamina. If all is well, you can change your programme slightly to more challenging or keep going to the class... then do the same again in 6 months time with a more challenging class.
° not saying these are easy, just found them easier than things like body pump, or spinning class...

Offers not officers 😒

At my gym (and every other gym I’ve been to) one of the staff will set you up with a program if you ask.

The other even bigger benefit of getting some sessions with a PT (or attending small group sessions) is they can advise on form and making sure your doing the exercises in a way which is least likely to cause injury.

I’ve used on line coaches a couple of times. They give you workout programs. I’ve found them really useful. I had someone who was able to help me with form and get me used to the gym when I first joined then I just used the on line programs. The groups I were in had a lot of support from other women which was really great.

I have a PT. BTW I started at your age @maisybobbins and four years later, I'm totally transformed. Keep going, it's really worth the effort.

Thank you all so much! You have really boosted my motivation. Ok I’m going to ask about a personal trainer and look into the online coaches people have suggested. I need to stick at this. I need to get stronger. I am definitely joining the gym! In fact I’m going to do it on Wednesday afternoon.

A PT can help you figure out which machines/exercises will benefit you best for what you want to achieve. They can also help you make sure your form is correct which is important. Alternatively, chat GPT can give you a workout too if you type in what you want to achieve, how many times you’re likely to use the gym per week etc. good luck z

Which you’re not going to get from ChatGPT.

I was lucky, there was a woman PT of my age working at the gym when I started there so I had several sessions with her. She designed a programme for me & now she’s moved on I just update weights & rep numbers as needed.

Having a physical trainer makes a big difference at the start.

Go go go @maisybobbins You won't regret it!