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The weights room

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Advice for a newbie

3 replies

Tangit · 28/07/2025 17:29

I am fairly fit and do regular Body Pump and Kettlebells classes. Obviously these include weights and I use heavier weights/kettles than most women who go but they are not heavy weights.
If you've ever been to these classes, you'll know that the focus is on reps, for example I would only have 15kg on the bar but I would do squats constantly for a minute, then on to lunges etc etc. a class typically lasts 45 mins and burns 400 cals.

I feel that I need to tone up more (I've lost 5st so I feel a bit flabby in certain areas - mainly thighs and bingo wings) so I wondered if lifting would be an ideal next step for me but a) it's a bit of a fear of the unknown b) I'm wondering if it is 'better' for me than what I'm currently doing. Will it help me shift more weight and tone up more?

How do I even get started? It feels a bit intimidating around the free weights area of my gym.
Thanks

OP posts:
Ryeman · 29/07/2025 13:02

Toning up isn't really a thing. You can build muscle though, and upping your weights either in the classes you do already or more of a lifting focus, would certainly help with that.

ParmaVioletTea · 29/07/2025 13:39

"Toning" is actually building muscle as @Ryeman says, and then losing fat to reveal that muscle. Google "body recomposition" or "body recomp" - lots of guides to this on YouTube. I like MegSquats programming for when I'm not working with a PT. She has a free programme called "Before the Barbell" - her stuff is excellent.

Pump classes are aerobic, rather than strength training. They'll maintain whatever muscle you have, but you won't build much muscle. They're great fun - I used to do one a week when my gym offered it, as a bit of fun & a change from my heavy training.

Does your gym do an actual weight lifting class? I lift heavy, but do one or two lifting classes each week, (at my gym they limit them to 12 participants) where there's good group coaching & peer support, as well as fun. Higher volume & lower weights than in my individual training - but heavy compared with a pump class (squatting minimum of 20 kg bar + weights or deadlifting minimum 40k for 12 reps, sort of volume).

Or a couple of PT sessions? To teach you the basics, and give you an idea of a progressive programme. To build muscle you probably need to do one heavy lifting session each week (2 or 3 is better) and chart your progress - either going up in weights, with good form, or doing more reps.

Ideally, you get so that you can train to failure - ie. the last rep is almost impossible!

Tangit · 29/07/2025 18:51

Thanks for the replies. That helps me understand things a bit better.
Yes, they have small group sessions and 1:1 technique tutorials so perhaps that's where I should start.
I'll have a look at the things you've recommended on YouTube too.

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