Heavy gym weights programme for flabby 55yo?

[herbaceous]

Persuaded by multiple articles about the benefits of lifting heavy weights for the middle aged, I have rejoined the gym. Planning to do the odd class, but mainly to explore lifting heavy(ish) and hopefully losing some weight while getting strong.

However, I can't find a programme online that I can follow. Google just comes up with 'oh yes it's a very good idea' or vague pointers about doing functional strength, like sitting squats or tying your shoelaces.

Is there something that will tell me 'lift this weight, this many times, for this long, then do this'?

If left to my own devices I'll fanny about on the machines and get bored and frustrated, like I've done many times before...

I'm 49 and have just recently lost almost a stone....by walking! I did also give up coke...I was drinking two cans per day and eating a pasty almost daily so I stopped that.

I walk about 6 miles per day and I know I'm lucky to have the time to do that but I think if you're determined, you can fit it in.

Some days now, I do about 8 miles. I don't stroll....I walk fast and try to use my body well as I go. It really works.

Can you ask the instructors at your gym if they can devise you a plan? Otherwise I’d choose 6 machine for different muscles and do 3 sets of 12 reps each.

Normally when you join a gym you'll get a free session with a trainer who can work out a programme for you - I'd ask about that, or if for some reason they don't do that then I'd get a private PT session so they can give you some exercises to do and teach you how to do them properly. The best things to use are free weights/kettlebells but you need to make sure your form is correct so you don't injure yourself, that's why it's good to do it with a PT first time round.

Your gym might also offer strength-based classes - body pump, functional fitness or even some boot camp style classes could be good.

I do Stronglifts 5x5. It's easy to follow and the work-outs are short which suits me because I have bugger-all motivation and get bored easily. There are detailed instructions for the lifts on the website, but it's worth getting a pt to check your form so you don't injure yourself.

If you can’t get a private PT session, then just as a starting point the machines are fine. They are limited in that they only exercise very specific muscle groups at any one time, so many people prefer free weights as you work a larger group of muscles and the movements are more dynamic/naturals. But the machines are a fine place to start, and as a pp suggested 3 sets of 12 is often recommended. In terms of the starting weight, I was advised to test what the heaviest weight I could lift was and then use the next lightest weight for my reps - it might be different on each machine. Quality is better than quantity. So if you can do 8 good reps, then better to do 3 x8 good ones then build up over time.

Ooh Nimora - I'd heard of that. Will investigate. Was also wondering about Meg Squat, as she seems to know her shit.

Need an app, or similar, that orders me about, or I'll get bored and my inner lazy bastard will take over.

Don't think the gym does an initial session, but the membership girl I dealt with was, while lovely, new and pretty clueless.

I pretty much hate all forms of exercise, so lifting weights seems to have the most favourable time : results ratio. Did running for a while, but never began to enjoy it (waited a few months for it to get above 'tolerable' but it never did), and CBA walking miles I'm afraid @FortunesFave. Besides which I've got a gammy hip and a bunion to which I'm a martyr.

My 'cardio' is going to be cycling to work and back three times a week once term starts. That way it doesn't actually require extra effort to fit in!

If you plan to lift heavy, join a gym that coaches lifting properly with properly qualified, experienced coaches.

At the very least, have some decent PT sessions to learn form, unless you can already lift.

@FortunesFave for a moment I thought you’d given up cocaine!

If you want to lift heavy then you need to start light so that your body learns the correct form and movement patterns (motor learning). You also need to know how to balance your workouts properly so that you are working your opposing muscles correctly so that you don’t end up with postural issues or injury. It is likely that you already have postural issues and weaknesses that could lead to injury if you jump in to lifting without knowing what you are really doing.
There is also progressive overload to take into consideration, how to progress and at the correct rate for your body so that you see results and decrease the risk of injury.

If you really want to make changes to your body composition and learn to lift heavy (which I would definitely advise- the health benefits are amazing) then I think it would be worth investing in sessions with a PT so that you start off right. Just going into a gym and setting machines up to the heaviest setting you can manage won’t get you results and you’ll very likely end up hurting yourself.

I use the starting strength app, but agree it’s worth having one session to check form

Top tips all round. Thank you.

Sounds like a good idea would be start off with machines, and the odd weighted squat, while I sort out a PT session. I do have postural issues, @CrunchieDelight, so will go carefully.

It's a very friendly gym, lots of clueless people like me and as yet no macho posturing or terrifyingly attractive pony-tail swishing women working on their arses, so I'm almost looking forward to it!

OK - I went this afternoon, tried the Stronglifts app, but the weights suggested were so heavy I couldn't actually get them off the ground.

Have booked four PT sessions, starting tomorrow!

Following with interest as I'm 39 and have also read about weights being the way to go. Interested to hear how yr pt sessions go. Sounds like a great gym

@herbaceous was just about to add another voice saying some Pt sessions but see you’ve now reached that conclusion It has been so useful

I see a PT once a week, and he does me a programme which changes every 4-6 weeks. I tell him how often I want to go to the gym & what my goals are, he gives me workouts and all I have to do is then turn up & follow the instructions. Not cheap but worth every penny... I could probably do it myself by now, but having someone else tell me what to do saves me so much time & angst!

I used the Chloe Madeley app, weights for women, until I knew what I was doing, she explains and shows a full body weight work out, muscle group by muscle group, and explains how to use each machine. She also explains the difference in reps Ie between strength snd stamina. Ie strength is fewer reps, say seven, three sets, and by the last rep you should be at exhaustion, stamina is more reps, say 12 at a lighter weight for the Three sets. There’s a whole science behind it which is simple but important to understand as that helps you know what to do to achieve your goals.

MARY MOTHER OF GOD.

I had a full hour of lower body heavy weights training. Deadlifts (36kg), weighted squats (8kg) and about 500 walking lunges. I can barely move. The 10-min walk home from the gym took 45.

I'm going to hurt tomorrow.

I also need to get myself some weightlifting gloves. My poor delicate lily-white hands.

You will hurt tomorrow, and then you will hurt more the day after!
Take care going down stairs

Very soon you will start hurting less, and the weights will go up, and that's when you will love it.

But form is king! Proper form, from good instruction, is what keeps you safe and helps you lift more.

I'd also recommend kettle bells, to do at home with some great youtube workouts like Bodyfit with Amy.

I'd been planning a 'lovely walk in the Dales' over the next day or so. Maybe I should change my plan to 'mobility scooter to the end of the road'.

I use megsquats program strong strong friends, weekly program that changes every Monday 4 days a week with an additional bonus day if your not dead, you start at what weight suits you and lots of info of when to increase weights

Well done for getting started op.

Weight lifting gives me a real buzz. Hope you get it too!

It was a good job I had the PT. The deadlifts would have killed my lower back, which is a bit dodgy, but having him there constantly telling me to keep my shoulders back and down was just the ticket.

Helps that he's a craggy blue-eyed Geordie...

Yea that's is good. If you're feeling deadlifts in your back you should stop immediately.

It should be in your glutes that you feel DOMS tomorrow if you get it.

Keep training op, it's an awesome feeling.

On a side note, if you have time after a session doing a recovery row or walk really helps prevent or minimise DOMS the next day. I will often walk the dog afterwards.

I did walk home from the gym (very slowly, in the rain) and have been to the park with DS to throw a rugby ball around (for about five minutes) so that will have to do!