How could I do better?

[whyamisuddenlygettingolder]

I’m early 40s. Used to be relatively fit (roller skating, running - not gym) in my early 30s, then had a terrible time with covid, piled on the weight and lost all my fitness. I’ve been on Mounjaro since January and have lost 4 stone. (But am still overweight.) Have been going to the gym twice a week since February, and also walk 10k steps a day. I’d like to go to the gym three times a week but it’s just impossible with my timetable. That said, I don’t split my workouts into upper/lower body, as I think I’m possibly meant to? I just do two sessions of my whole body per week. I’ve read about lifting heavy, and I’ve watched lots of YouTube. I’d really LOVE a PT but it’s definitely out of my budget until I stop paying for the MJ. Would anybody be able to comment on what I’m doing and whether I’m heading along the right lines? I’m scared of free weights without a PT to show me how to do it safely, so have stuck to machines so far. Each time I go I do:

• 10 mins crosstrainer
• Chest press, (24x20)
• Leg press, (24x130) (bloody proud of this!!)
• Low row, (24x45)
• Tricep push down, straight bar, (24x13.75)
• 40 Calf raises
• Hip thrusts, (24x10)
• Shoulder press, (24x10)
• Leg curl, (24x30) (loathe this, and the extension, hate the machine - need to find an alternative)
• Leg extension, (24x20)
• 30 secs Plank (this is a new addition, I will build up the time)
• Static stretches, https://www.healthline.com/health/fitness-exercise/stretching-after-workout#post-workout-stretches

24x I do in 3 lots of 8x, if that makes sense.

I don’t necessarily do it in this order - I always start with a cardio warm up and end with stretches, but the weights themselves I do pretty much according to which machine is free at which time.

I do sometimes also use the TRX machine to do squats, curtsy squats and lunges, but not every time, and same for pushing the tank around (heaviest setting).

I am DEFINITELY fitter than I was in January - I can see biceps 😁 and my legs are strong, love them. But I have quite a decent covering of fat still, and quite a lot of skin, and I know it will take a long time for these to go. I’d like to get to a point where I’m coming off the MJ, and able to get really hench! I’d be really grateful for any thoughts - I am aware I’m figuring this out as I go, and probably making mistakes.

I think this workout sounds great. IMO you are doing the right thing to work out your whole body when you go the gym if you go twice a week. Otherwise it would be a week between training each muscle group. I would keep up with what you’re doing and only vary if you get bored.

That's really encouraging @vincettenoir, thank you!

It looks OK to me for machine lifting. You're doing stuff that hits all the major muscle groups twice a week. The weight loss is about calorie deficit and that is mostly what you [don't] eat.

The main thing is to check that you're covering all the major muscle groups in each session, to mimic the amazing strength & conditioning effects of the standard free weights:
bench press,
back squat
deadlift

You can use a Smith machine for squats & bench, and do barbell RDLs for deads if you want to try some of the compound movements.

But the other really important thing is progressive overload. That is, that you're starting to train to failure by the 8th rep - or with one rep in reserve (RIR)

Maybe think about RPE and RIR
Rate of Perceived Effort
Reps in Reserve

So each week, try to add a bit of weight to your 2nd and 3rd sets. Use the first set as a warm up.

And if it were me, I'd be doing 4 sets of 6 reps, with 2 minutes rest in between. My first set would be an easy weight; my second and third would be a challenge about 7 RPE, then my last set I'd go for as heavy as possible, knowing my 1 rep max - so I'd go for getting close to my 1RM.

Eg lat pull downs: start at 30kilos; then sets at around 45 kilos, then final set at 55kilos, which is the most I've ever managed in a lat pull down. THe final set is a struggle & I'm puffed out at the end. And I might not manage 6 reps of that final set. 4 reps would satisfy me, but I tend to try and push it.

Most people don't push themselves hard enough with weight - we get scared or think we can't do it.

Here's a good explanation:
https://barbend.com/how-to-use-rpe-scale-strength-training/

Also, there are lots of really affordable good online coaching apps: I would really rate Henley Fitness (find her on Instagram) and/or MegSquats, Stronger by the Day. I have a PT, but I also subscribe to Stronger By the Day to use when I'm travelling or my PT is on hols. They include ways to record your workouts and give you a progressive overload programme.

@ParmaVioletTea this is so useful, thank you - I have built up to these weights (some more so than others) but have tended to add a bit, then do several sessions at that weight until it gets easier, then add more - rather than varying the weight between sets, so that's really interesting and I will definitely try it out. At the moment, e.g. with the leg press, I can do the 130kg but it's really hard by the end. (Have been doing 130 for a couple of weeks.) So would I aim to do e.g. 120 for the first set, then 130 for the second, then 140 for the third?

I will look up Stronger by the Day and Henley Fitness!

Do come back and tell us how you're doing. We're all cheering each other on with the heavy weights & PBs!

• 10 mins crosstrainer - move this to the end of the workout
• Chest press, (24x20) - increase weight, reduce rep
• Leg press, (24x130) (bloody proud of this!!) amazing! Are you getting full range of movement? I would put this first tbh, it’s your big “lift”
• Low row, (24x45) again increase weight, reduce reps. This is a decent weight to be rowing though.
• Tricep push down, straight bar, (24x13.75) if you’re rowing 45, you can push down more! Come on, push! Reduce reps, increase weight
• 40 Calf raises. What weight?
• Hip thrusts, (24x10) if you can press 130, you can 100% thrust way more than 10. Forget the reps, increase the weight.
• Shoulder press, (24x10) again, your row is high, increase the weight!
• Leg curl, (24x30) (loathe this, and the extension, hate the machine - need to find an alternative) do you have a laying leg curl? I hate the leg curl too!
• Leg extension, (24x20) you can do WAY more, drop the reps if you hate it and push yourself
• 30 secs Plank (this is a new addition, I will build up the time) 30 sec x 3 is a great start