Where to start as a total beginner (age 49)

[RemarkableLemur]

I'm curious about weights, I'd like to try them out and see how I get on.

But I feel a bit old and silly and not sure where to start. I've joined gyms in the past and found them generally a bit intimidating, after that tour at the start I forget how to use all the various machines.

Also, I don't really know the difference between what can be done with various machines and what can be done with free weights. And if I tried free weights how would I know how to do it properly and not injure myself?

I follow a couple of older women lifters on Instagram but they're very far into it and doing their macros etc. I'm just at the tentative want to dip a toe in the water stage. I'll get overwhelmed if I have to start reading loads about food, or understanding sports science. I just want to try moving things with my body to see if I like it or not!

I'm not sure how to get started as a beginner, any suggestions appreciated.

Do you have any weights?

I'd honestly invest in a personal trainer. Look for recommendations or you could find a PT local to you in a smaller gym. Make sure they are well versed in weight training - they don't have to be a meathead, I'm certainly not, but if they start harping on about keep knees behind toes on squats then maybe look elsewhere.

Weights are wonderful, but you can easily do some damage if you're not lifting correctly. It's worth starting slow and light to learn technique before lifting heavier.

Machines are a great way to start and you can always ask someone to show you how it works. It's literally their job.

I LOVE weightlifting and how it makes me feel, but at the start I was completely intimidated!

I'm assuming not BTW but checking to see if you have some kicking around gathering dust because there's no point spending money if you don't need to just yet!

No, I don't have any. I'd be happy to buy some but not sure whether starting myself at home is ok / safe (also no idea what to do)!

ADragon - thanks for those suggestions. Is that what you did when you started, got a PT?

I agree with @ADragonCalledKeith

I started at a new gym, and part of the deal was 2 30 minute sessions with a PT. We clicked & he's worked miracles. I love lifting! And I started at age 58. It's just so much fun, being strong. And very good for muscle tone & mobility.

I started exercising seriously at your age (I’m 57 now) and weightlifting five or six years ago. Definitely need to commit to personal training. I have a session every week where we concentrate on heavy lifting and I do a group weights class two or three times a week on top (much lighter weights which is good for reinforcing technique).
I do a couple of other classes each week too, MetaFit/ high intensity, bootcamp / circuits and I run.
Weightlifting is fab. There is no better feeling than pulling a big deadlift.

There is no better feeling than pulling a big deadlift.

Yay!!! Back in the gym after lockdown, it feels so good. Even if 65kg feels very heavy (PB at 87kg). But I'll get back up there.

Although pushing/pulling a heavy sled is also a good feeling.

Get a PT, even if only for one or two sessions. They can show you exactly what and how to do what you want to achieve.

I love lifting weights, I love beating my PBs, it's a pure adrenaline rush and I look and feel so much better for it. I'm 46.

I want to be strong, and healthy, I don't care I'm a bit fat anymore as I am toned AF.

The very best investment you can make to get started lifting weights properly and safely is to hire a personal trainer for a minimum of several sessions. You will be very happy you did.

@MeltsAway

There is no better feeling than pulling a big deadlift.

Yay!!! Back in the gym after lockdown, it feels so good. Even if 65kg feels very heavy (PB at 87kg). But I'll get back up there.

Although pushing/pulling a heavy sled is also a good feeling.

Each time we’ve gone back into the studio after a lockdown break my trainer has taken me straight into big deadlifts so I don’t get negativity into my head, so I know I can still do it. Weightlifting is a big mind game OP, that’s what I love about it. I’m not big (56 kg) and got a 95kg deadlift PB. At the moment I can get the 100 off the floor but can’t stand it up. Honestly go for it, you’ll surprise yourself. I don’t know about others on here but first time I tried to pull 40kg I thought it was impossible!

If you have some equipment check out the James smith academy. They have free tutorial videos or you can pay for membership and they’ll write you a plan or write one depending on your goals to use in the gym. I love to lift but only have confidence doing it because of a personal trainer at the gym who did weight classes. Not sure how I’d feel going it solo with no experience so definitely look into getting some professional guidance. I’m 42 and lifting has had the biggest impact on my strength, core support and also slimming/tonight. No more covering my arms and shoulders!

@RemarkableLemur

ADragon - thanks for those suggestions. Is that what you did when you started, got a PT?

My bf at the time was being trained and he trained me and helped coach. We were really into good form over lifting heavy.

Years later I joined a different gym and started Olympic weightlifting under a specially trained coach there, then I became a PT myself.

If you happen to be in the surrey/Wandsworth or even bucks areas I know some PT's who know their stuff.

I don't work as a PT anymore! If that wasn't clear above.

You could try a body pump class to start with. There are some on zoom.

I love a good energetic Body Pump class but it is NOT proper weightlifting. It goes too fast and too many reps for proper lifting.

There’s also lack of attention to form. I did body pump for years before I started to learn proper weightlifting and the technique is different.

This is why people recommend a PT - when you get to lifting really heavy ie more than your body weight, you really need to be able to rely on your technique - I found this when lifting anything over 70kg. And it’s especially important for heavy squats.

I've never had a PT and I lift at home with my own weight set up I've built over years.

But for you op, I think a PT might be a good introduction.

Thanks, everyone, definitely sounds like PT is the way to go.

Body pump isn't a good way to start. Too many of the trainers taking those classes don't do any correcting of form. I've seen dreadful mistakes (mostly men, to be fair, as they like to use weights that are too heavy for them). A few sessions with a decent PT to show you the ropes is well worth it.

I'm 49 and have just started going to CrossFit. It's a cross between the gym, an exercise class and a personal trainer for a very reasonable price. They teach you the proper Olympic weightlifting techniques and workouts involve a good mix of cardio and weight bearing exercise, both with weights and your own body weight.

It has a reputation for being tough but all the workouts are scaled to your own fitness and ability by the coach. You can then track your progress over time. My local CrossFit gym runs beginner and over 50s sessions. I do really enjoy it even though I can hardly lift anything and the buzz you get after a session becomes addictive apparently.