Does my gym routine sound okay?

[ManchesterBeatrice]

New to the gym... I do, spinning for 45 mins, warms me up and gets me sweating and heart pounding.

Then 5 leg machines 5 sets of 10 on each, increasing weights.

5 arm machines as above.

A bit of rowing, and some abs work, also on a machine. 5 sets.

Weights are various but trying to increase, everything from 10 - 30kg at the mo.

I'm new to the gym, started last Monday and trying to go 3 - 4 times a week.

My goal is toning up really, and better fitness.

Does this sound reasonable?

Thanks!

My advice , for what it’s worth is don’t take notice of any advice on here. Just use a PT who can work out your capabilities / goal

same for blokes at golf , just because your mate is better than you and plays more often doesn’t make them a good teacher

I see what you’re saying @Createausernametoday but I also enjoyed this paradox: My advice , for what it’s worth is don’t take notice of any advice on here.

😬😂

Keep up with the weights OP it's really good for you. And no, you won't end up looking like one of the gladiators by eating 1400 cals and lifting between 10-30kg.

I'm not a PT but I did own a gym and worked closely with PTs. What I will say is that not all PTs are the same. I've seen some posts on here from people who's PTs have given them terrible advice. I've also interviewed some PTs who didn't have a clue. There are obviously some great PTs out there as well. I've trained with PTs on and off over the years and the advice I've given is what has worked for me and generally how most of the PTs I employed worked. Usually it's a bit of trial and error to find what works for you.

Thanks everyone!

Appreciate all the advice, I'll report back on how it works when I swap the two round 😂

Wrong emoji!!! Not 😂 but 😊

2.5 hours is a very long time. Agree that you’d be better off splitting it into more workouts taking less time. Are you limited in how often you can get to the gym? 45 mins four times a week would be better.

Yes a little bit, works better for me to do less good long sessions.

I'd like to stick at 4.

Cant beat a good bit of paradox…I think 🤔

I'd split it. So you have a focussed legs session, arms and back and abs. The 4th day you could then do a mix.

Just regarding doing weights afterwards, if the muscle is fatigued does that mean the exercise sort of doesn't count or burn anything? Build muscle, or is it more that I won't be at my best?

You will still obviously be working the muscles but you likely won’t be at your best and may not be able to lift as heavy as you would if you hadn’t already cycled for 45 mins!

There are a lot of articles online about why most sport scientists consider shorter workouts more effective than longer ones. Here is one: https://www.dmoose.com/blogs/beginner-workouts/shorter-workouts-are-more-effective#:~:text=It%20may%20seem%20counterintuitive%2C%20but,fat%2Dburning%20zone%20more%20quickly.

Thanks! I'll bear that in mind!

I agree with those advising cardio AFTER weight training.

Have a look at Caroline Girvan's programmes for guidance on weight training.

I also like Growingannanas for HIIT and cardio.

The fact that you are going 2.5hrs, 5 sets of 10 "leg machines" / "arm machines" with increasing weights tells me you are not focussing on specific muscle groups and without an end goal.

High weight (80-90% max) at low reps (3 sets of 8 reps) builds muscle (eg size and bulk)

Low weight (50-60% max) at high reps (3/4 sets of 15-20 reps) builds strength and improves muscle overall condition.

Mish mashing the two willy nilly and throwing in some cardio is a recipe for overuse and injury.

You need to focus on doing one or the other and then rotating every 10-12 weeks. I would start with the conditioning low weight high reps, increase your weights slightly every 4 weeks. After 3 rotations switch to heavier weights but lower reps and repeat.

I would also consider splitting your days so that you only focus on lower body or upper body, but not both in the same session. Abs/core do in both.

@FrangipaniBlue I'm really enjoying it, and apologies for not using the correct terms, I have all the real names on my app.

Yes definately been going for it and should focus, but loving it so far!

I'll try and be more focused 😊

I think you are overdoing it with beginners enthusiasm and you would be unlikely to stick at it. Almost all beginners do the same thing, absolutely dive right in at the deep end.

If you really enjoy the spin I would do;

Spin then upper body twice per week.

Lower body then spin twice per week.

So 45 mins weights and 45 mins spin each session. Heavier weights, less reps so 3 or 4 sets of 8/12 when you can comfortably do 12 reps each set, then increase the weight.

You are not going to get bulky, not unless you specifically want to and train and eat specifically with that goal in mind. It's INCREDIBLY difficult to build large amounts of muscle, especially for women, you would never do it by accident.

Thank you!

I do agree, I'll reduce down tomorrow.

Weight loss and fitness is my main goal.

The spinning is getting easier, as are the weights so I'll keep building 😊

@ManchesterBeatrice apologies if I sounded patronising, I didn't mean it that way at all I gathered from your OP you were new to gym and wouldn't know the names of stuff!!

I was rather clumsily trying to articulate its best to have a focus for sessions than just trying bits of everything and not risking injuring yourself 🤦🏽‍♀️🤦🏽‍♀️🤦🏽‍♀️😂😂😂

Keep it fun and enjoyable is key to sticking with it long term. I hated exercise and now it’s just part of life.

good luck with your goals 😄

My enthusiasm was there from the start and has never left. Do what you enjoy! Especially at the start.

I do less now so I don't injure myself, I wouldn't do 5 sets of stuff. But I'm now a powerlifter so we have to be careful of fatigue, volume, injury etc. Right now just do what you're enjoying.

(And the strongest men and women are all sizes! That's why they compete in weight classes. Big does not mean stronger. Have a google of images of Sheffield 24 powerlifting to see the strongest of the strong. It's takes a lot of work and nutrition to get 'bulky', and it doesn't correlate to strength)

@FrangipaniBlue not at all! Didn't think you were being patronising at all, appreciate the advice! 😊

@AlohaOptima this is so true, I was worried, I would find it so completely hateful, that I would never want to go again after the first session.. and I would just have to get through the months to make use of the membership.

@RayKray thanks!

How's it going @ManchesterBeatrice?