Getting started

[thebluehen]

I'd really like to start lifting but don't quite know how to start.

I already do Bodypump and up to a couple of Pilates / yoga type classes a week. I am a runner and run 4 times a week now as I'm training for a marathon but once that's over will go down to 3 times and much less mileage.

But I know that my routine is missing heavy lifting and I'm nearly 50 so I know it's important.

My current gym is very basic and the weights dept. only has a chest, shoulder, leg press and lateral pull down along with a multi gym machine that I have no idea how it works! There are free weights and one bench. I could get a personal trainer but I'm thinking maybe I need to try another gym where if two guys are already there doesn't mean I can't workout as there's no more room.

How did others start out?

You sound like me about four months ago (except for the running part). I had a basic induction and spent about a month doing a circuit of 3 × 10-12 reps on about 5-6 machines.
I then messaged the trainer attached to the gym for a free session. I was so impressed at how much more I could lift with a PT and I figured I could learn a lot.

She did me a program and I had 1 session a week with her and I did 2 other sessions, so 3 weights sessions a week for 12 weeks. She also gave me macros, calories, a step count and cardio target.

I guess my advice would be to go all in, if you are going to invest the time.

My gym has 5 or 6 benches, I do sometimes I'll do an accessory while waiting for a bar etc.

I run alongside lifting too and have been really enjoying it, the two compliment each other really well.

I started out in a very basic gym. They wrote a programme for me I used to follow. It was v limited, no squat racks, so it was pretty much limited to dumbbells and some machines. I lasted about 9 months until I was too strong for what was there but I had loads of fun and got totally hooked. I now have a coach and make masses more progress but my goal is powerlifting, so v specific training is what I need. If starting out I'd suggest whatever is logistically easiest (or what just feels right) will be great as then it'll be easy to get it done. Then once you know what your priorities are you can explore other options then.

I agree - start with whatever works for you logistically and see what you enjoy. A PT (but not one tied to that gym if possible)sounds like a good idea as you will find that out more quickly - ask them to show you the full range of stuff.

I started with heavy lifting in a gym (after doing pump, circuits etc for some years), and now mainly do calisthenics (bodyweight - so the heavy weight is me! - pull ups, dips, push ups etc). Much of this is done on calisthenics rigs in parks and PTs offer training there. As you are a runner and used to outdoor training, that might be another option for you, if you have any locally. Or some run small group sessions in parks with their own kit.

Spent about £500 on a starter setup from Mirafit. That got me olympic cage, bar and 100kg of plates. A further £500 was spent on facebook marketplace to purchase dumbells, cast weight plates, slam balls, resistance bands, TRX Straps, ab wheel, mats etc etc etc.

I now have a full personal gym (There is hundreds of other things not listed) which i use 6-8 hours per week. I know not everyone has a garage spare but being able to slip out for 1-2hrs and then slip back in the house is amazing. I have used it consistently for the last 12 months and haven't missed a single scheduled session. Part of the programme i was running was 5 days per week and it was brilliant.

I paid for a PT instructor i know to come to my home gym and take me through my compound exercises for form etc and i use online instruction videos for other exercise tuition. Every so often i check in with the PT for advice but thats it. I use an online course which is 24 weeks hypertrophy routine. It is aimed at beginners but it can go much more advanced than i am at so i am currently running it for the second time.

I have lost 20kg in body weight, total recomposed my body shape so in reality ive lost more than 20kg body fat and havent felt this good since i was 18. I am currently in better shape than i was at 18.

Can I come and play @Tessasanderson ? That sounds like the stuff of dreams!

Haha yes of course.

Thats why i tried to list it that way. I know not everyone has the room but there are lots of people that do have a garage. £1000 sounds a lot of money but i have been in the exercise forums and there are people on MN spending multiple x that on PT instructors and gym memberships. 12 months down the line i now spend nothing more other than to upgrade my own gym and my knowledge is 10x better along with my fitness. Hands up i have been around fitness all my life so i did know the basics but like everyone else family and life gets in the way.

Yeh I spend a lot on coaching. I've not got a fitness past so I'm not very body aware so still need lots of correction. And probably always will to get those extra kg on my lifts. Although I do see lots of powerlifters with home set ups.

That sounds amazing @Tessasanderson , and very inspiring on your progress, love it. You could start a whole trend about home gym setups!

I would absolutely love a home gym but not really viable in my flat, and the outlay in one go would be too much at the moment with other expenses. I do love the idea of not paying for a gym membership though. Maybe if I had started lifting 20 years ago I would have a gym by now!

I'm the same. I video my form ALL THE TIME. Every so often bad habits creep in that need corrected.

Thanks for your kind words. TBH its not my trend, there are thousands of people doing it now at home and there a thousands of resources available online for it too. I think Covid probably pushed it along but lots of PT instructors diversified and now work online without the need to be face to face. Rather than 1-1 they also sell generic plans which can be targeted at beginners etc. They make their money selling the plans. All you need to add is someone who knows how to check your form once in a while. Ie pay for a PT session every so often.

With access to second hand equipment (Who cares if weights have been used before or have a scratch on them) on things like ebay and facebook marketplace it can be done in a flat very cheaply. I have a set of resistance bands i built up over 6 months which were either second hand or from time to time argos sell them half price. I think i probably spent about £50 all in on them. I can easily do a full workout with them which would leave me gasping and i could do it in your flat :-)

The cheapest start is a copy version of TRX straps from ebay for about £15. You can do hundreds of targeted exercises with them in any house/flat with a doorway.

I would be inclined to try a different gym that has a wider range of equipment. I have been training with a PT since end of March in a gym that is much more geared towards lifting than cardio (there are just a couple of cardio machines in a little room and the rest is weights / squat racks / machines / dumbbells etc).

I am really really enjoying it and today I buttoned up comfortably a pair of jeans that I have not fitted into since 2018 (pre baby...!). I feel amazing and I think once you reach a certain age lifting weights is so key to your health and fitness, and your hormonal health.

The money I spend on a PT is the best money I spend every month, because the weight lifting enhances every other area of my life.