Frustrated with little progress (programme attached)

[redfacebigdisgrace]

I’m 50 and weigh 60kg, BMI 21 body fat around 26%.

I do weights 3 days a week. I have a PT one session then follow her programme 2 other sessions. I also run 5km once or twice a week plus the odd (very) big hill walk once a month or so (hobby).

I don’t calorie count as such but track my stats and prioritise protein. I get at least 100g, often more a day.

I don’t see much progress in the mirror. My arms seem to carry most of my body fat and look relatively. My PT mentioned my hands and forearms being quite vascular and so wasn’t encouraging me to drop my fat too much. I’d just like more definition.

I enjoy training so don’t plan to stop but what can I do to improve progress? One more weights session? I think I am going to join an outdoor bootcamp twice a week as I love exercising outdoors.

current weights programme attached and I lift 62.5kg deadlifts etc/progressive overload. PT is great on technique

Thanks !

I'm 43 and similar stats.

I've grown half an inch on my thighs in the last 2 weeks which is the only tangible progress I have (although some slight visual improvement if I am squinting 🤣). The only things that look different on mine are that (I went into this blind without an understanding of how it works) I do an all over day, a quads and calfs day, and glutes leg day with my trainer. I wanted to build my glutes so we did it like this so I have only 0.5 sessions on my arms. I don't mind as I used to swim a lot and my arms were toned and the weights I am doing has got rid of a little bit of a cellulite on them, plus I feel like I am building a foundation with my arms. I think this means I can cope with pushing harder on my legs. I don't think my approach is better, but I think its just a question of giving it time.

On the protein front I'm on 120-150g protein, I know science is out on whether we can actually metabolise all this, but it is also providing more energy, and also I think it helps with DOMS as I have hardly had any at all in between workouts which then helps me to push.

In terms of adding more I'd go really slow on that. Add 1 more machine. Or more reps. Or more weight. I was tempted to add a 4th session but I actually think pushing harder plus having sufficient rest is the way to go. By all means do something fun you love though, I went swimming outdoors the other day and loved it.

Good luck and keep going, sounds like you are getting there.

Nb absolute beginner so take every thing with pinch of salt.

I just remembered until last week I was also doing 1 or 2 spin classes a week. I had been doing body conditioning and legs bums and tums too but I tapered that down after my second week or so in the gym- gym helped way more.

The spin was good though especially as in the last session I felt I could push a lot harder. I am a big fan of keeping up hybrid or concurrent training as it helps prevent muscles getting overtight in one way and also prevents boredom. I just have pmt this weekend and wanting to keep my cortisol low.

Do you only use weights machines? Maybe add in some barbell work which is more taxing but uses your whole body more.

But it's slow, and annoying when you see 20 year olds just building muscle so easily ! I'm 20 ears older than you, and use barbells & dumbbells rather than machines. I have been working out on a progressive programme with a PT and have visible muscles

Although I'm carrying probably 8 kilos too much weight - unlike you.

@SideWonder thanks. It is annoying isn’t it?! How often do you go and what’s your upper/lower split? I use a combination of dumbbells, bars and machines. I’ve just done whole body today and there was lat raises and pull up work in there plus curtsey lunges with dumbbells. Alongside the weights machines stuff. Lower body is all bar or dumbbells. Upper body a mixture. So the breakdown is around 75% dumbbells and bar and 25% machine over all 3 workouts over the week.

@MistyTrains thanks for your posts. I’m unsure whether to do a bit of HIIT or put another weights session in there. It’s very confusing!