Newbie on the free weights. Where do I start?

[WindDoesNotBreakTheBendyTree]

Right, I've exercised all my life (swimming, running, yoga). Have had ankle injuries so yoga's been out for a few months and my muscle tone is suffering. I do the fixed weights on the machines at the gym but really want to start using the free weights, but don't know where to begin.

I want to build muscle generally, but want to build strength especially rhomboids/trapezius/lats. I want my yoga arms back.

Am perimenopausal, so it all feels quite urgent.

Can anyone set me off in the right direction - suggestions for key starter sets and/or website links to good technique?

When I started exercising a few months ago and I was terrified! It's the getting into the routine which is the hard part.

I felt the same as you when I started so I had a look around for 'beginner guides' on the internet and came across hundreds of them!

Choose the ones which best fit your needs but for me personally, this one helped loads!

Hope it helps you like it did for me!!

healthnotepad.com/beginners-guide-to-fitness/

Thankyou!

I kind of improvised the combos today, feel it in the right places. But I also need something mega simple to remember as a routine for a spell.

I'll have a poke about on that site

I can't offer much advice on the free weights, but we put in a pull up bar across our kitchen door way last year. At first I could barely hang on it (always had one foot on the ground)- now, after dangling on it for a minute each day before heading to/from the snack cupboard, I can do one arm pull ups!

I find Pinterest quite good for pictures/diagrams of various exercises, just search for what you want. You can save stuff on your board and access it in the gym.

Instagram also good for videos if you’re not sure of technique....as long as they’re doing good technique I guess.

myfamily. That’s impressive.

@Nico - thanks! It looks nice a subtle (just a plain chrome bar) & was easy to put up, so it's well worth it. I think I got it off amazon for about £16 ? - I can't believe how much it has changed, toned and strengthened my upper body (in a nice way! - not like body builder style ).

Is there a kettlebell or kettlercise class in your area? DH & I started going to one in March & we both love it.

Try as a basic back workout;
Bent over rows 3 sets of 10-12 reps
Lat pull down machine 3 sets of 10-12
Face pulls with the rope attachment 3 sets of 10-12
Rear felt flys 3 sets of 10 -12 reps

I would hit traps at the end of a shoulder routine with plate or dumbbell shrugs same kind of reps range.

Have you tried a body pump class? I’ve learnt so much, and toned up in about 8 months. My next step is to learn how to use the machines on the gym.

I second body pump! It's brilliant because it's structured and with music and what you learn you can take with you to the gym floor.

Also, that's amazing with the pull up bar! Might get one!

I started with Body pump too, which is what got me into weights. I'd suggest either a one off with a PT or getting an induction and one of your gym staff to write you a programme.

I tried using the net and got so lost, despite a relatively good basis in what i was doing. Some professional advice was so worth it for me.