Can you tell me just how bad this first weights session was?

[PenguinChops]

I literally at this point can’t do anymore - so this is what I did today, to failure (and when I say failure, could only do between 7 and 10 lifts - or whatever you call them. 🤣

I’m 53, bmi 22, very not strong. Decided I need to try and improve my bone health and future proof myself but I have no idea if this is a good start or a bit pathetic

Leg press - 32 kg - did 8

Seated row - 25kg - did 7

Lat pulldown - 30kg - only could do 4 so clearly need to come down

Chest press - 13.3kg - managed 6

Leg extension - 32kg - did 10

Hip abductor - 43kg - did 7

Hip adduction - 23kg - did 8

Ab machine - 23kg - did 16

then repeated the above, so 2 rounds (reps? I dunno!) of each exercise

Does it look alright? I felt a bit pathetic and literally lightweight tbh. The above took me 30 mins in total

any advice appreciated

Just start where you are and increase slowly - reps and weight. You do you. Everybody starts somewhere. It doesnt matter where as long as you progress. I'd suggest slowly upping the weights as a start

You have started which is great. Work from that as your base, work up reps and weights. Don’t rush your reps, better to do slower reps with good form than rush and lose form.

It doesn’t actually matter where you are now, just keep upping it. Until you can do 10, and three sets of ten for each, them up your weight and start again. I saw massive progress over a couple of months just by being consistent. Concentrate of your form, make sure you are doing it right and using the correct muscles.

You start where you start. It's the starting that's the hard part. Just keep going and you'll find your weights increase over time.

I’d suggest dropping the weight so you can do 10-12 reps of each exercise further 3 sets. Develop and perfect form before you increase weight.

Looks fairly standard for a woman who hasn't weight trained before. As a comparison when I first started I was doing 10 x 22.5kg on the lateral pull down and 15kg on the chest fly.

3 years later and I'm more than double those weights and the biggest gains were in the first year, going to the gym every other day.

Well your all very tough... I've been a gym goer for years and can't do most of those. Why would you start at those weights op?

@Summerhillsquare started there as they were about the lowest on the machine , give or take an increment!

Thanks all - I’ll drop a couple in order to do more reps then

As others say, it's not so much where you start as how you progress.

There's a gym saying: "What used to be your personal best is now your warm up weight"

But my question is more
Why those machines?
What's your programme?
Do you have a plan?
What are your aims?

(No need to answer those questions here, but you should think about them)

It'd be good to alternate, or even replace, some of those machines with barbell compound lifts, as they train the body more effectively.

@LittleBigHeadthabks! I don’t know what a barbell compound lift is. I’ll consult google!

I want to build strength. My legs are a bit twig like and I have very little upper body strength. Don’t want to do a squat either as I’m convinced it’s bad for my knees

I’d really suggest a couple of sessions with a PT. They can really help with form and safe lifting.

Squats aren’t bad for your knees if you do them properly. Strong quads, hamstrings and glutes protect your knees.

You must be rushing them to do all of those twice round in 30 minutes! I do 4 or 5 exercises in a session and it takes me just over an hour.

Squats are NOT bad for your knees. When I’ve done knee rehab for a torn cartilage my physio had me doing one legged squats to build back strength in my knee glutes and quads.

You really need some expert guidance and a programme if you want to get strong. Have a look at the personal trainers at your gym. See whose style might suit you.

There are also some free programmes - try Henley fitness or MegSquats on Instagram and YouTube. They offer free starter programmes.

You’ll also need to up your protein (and your calories probably). It’s really hard for women to build muscle and you need to eat to do so.

I just started at the gym at the beginning of March so I was right where you are now.
does your gym offer an induction session? And/or do they have PTs on site? Highly recommend you book a session with one, to plan a programme that suits your needs and show you how to do the exercises. This is what I did and I’d be lost without it frankly.
there’s loads of info online but as a beginner you can just get completely lost in it all.
Id also recommend you start tracking what you eat, My Fitness Pal is a good app. You will need to make sure you are getting in enough protein to build muscle and most of us don’t get enough from an ordinary diet so you’ll need to change what you eat. Again there’s lots of tips online but what I do is have a protein yoghurt as part of breakfast and a protein powder shake during the day.

You need to get happy with squats - how else will you get off the toilet or the sofa independently in old age?

I agree with others that you should slow down and do all the exercises with intent. Don't put yourself down by talking down the numbers - you are a beginner and it's okay to start somewhere. The best thing is to keep at it!

IMO OP you probably should get a few sessions with a PT.

Squats done properly are not bad for the knees. How do you get up from a seated position without using those muscles?

You can lower it down until you can do 10 op. The last 2 reps should feel harder. Build up from there.

it does get easier I promise! Am almost 50 and started a few months ago. Very light. Building up as the weights get easier.

don’t mind anyone else! And well done to you for starting 👏👏👏

Did you enjoy it, feel better for it and can you see yourself being able to repeat it for the next few months?

This!! Go for it op 💪🏼💪🏼💪🏼