1st visit to gym - advice needed!
Discussion
Hi,
A bit of background - I'm 45, 6ft, 11st 9lb, and for the last six weeks I've been exercising in part to help with depression. I love cycling and swimming, and have been burning 1000 calories a day by doing this 5/7 days a week; I've felt so much better as a result, with the added benefit of shedding 5lb. I eat really healthily (I don't drink or eat refined sugar, which incidentally really helps with my depression). The next step in my masterplan was to visit the gym to build some muscle/definition; I've been putting it off for a while as I've never been inside a gym and I find the idea quite intimidating. I took out a six week membership for a local hotel health spa, mainly for the pool and the fact the gym is probably the least intimidating (I was swimming yesterday and saw a very old lady with two walking sticks with her personal trainer attempting to mount the exercise bike!)
So today I went for my first attempt - I tried the chest press machine first and quickly found I needed the lowest weight (7kg) to complete 10 reps(?), and this quickly confirmed my suspicion that I'm pretty weak having never used these muscles in a very long time. I did slightly better with the leg press, probably due to cycling, but after 45 minutes I left feeling like a big wobbly mess and pretty demoralised.
I take it this is just a matter of perseverance, and will get easier over time? I appreciate that is probably an obvious statement, but any advice would be gratefully received as I don't want to give up. I know that a personal trainer would be a good move but I'd rather not spend the money on that at the moment.
Thanks!
Tim
A bit of background - I'm 45, 6ft, 11st 9lb, and for the last six weeks I've been exercising in part to help with depression. I love cycling and swimming, and have been burning 1000 calories a day by doing this 5/7 days a week; I've felt so much better as a result, with the added benefit of shedding 5lb. I eat really healthily (I don't drink or eat refined sugar, which incidentally really helps with my depression). The next step in my masterplan was to visit the gym to build some muscle/definition; I've been putting it off for a while as I've never been inside a gym and I find the idea quite intimidating. I took out a six week membership for a local hotel health spa, mainly for the pool and the fact the gym is probably the least intimidating (I was swimming yesterday and saw a very old lady with two walking sticks with her personal trainer attempting to mount the exercise bike!)
So today I went for my first attempt - I tried the chest press machine first and quickly found I needed the lowest weight (7kg) to complete 10 reps(?), and this quickly confirmed my suspicion that I'm pretty weak having never used these muscles in a very long time. I did slightly better with the leg press, probably due to cycling, but after 45 minutes I left feeling like a big wobbly mess and pretty demoralised.
I take it this is just a matter of perseverance, and will get easier over time? I appreciate that is probably an obvious statement, but any advice would be gratefully received as I don't want to give up. I know that a personal trainer would be a good move but I'd rather not spend the money on that at the moment.
Thanks!
Tim
You're doing it wrong. If you're going to spend an hour in the gym. 30 minutes should be in front of the flexing the rest of the time resting on one of the machines so that nobody else uses it.
Joke aside, yes if your body is not used to resistance training , you'll need to start light and work up. It will come quick, just keep at it.
Joke aside, yes if your body is not used to resistance training , you'll need to start light and work up. It will come quick, just keep at it.
Yes, it will get better/easier, but if you've never done any gym work before, you should probably get some guidance on choice of programme and proper form/technique.
This can be a formal PT session, or doing your own research online and watching YouTube stuff - but be aware, there are a lot of idiots out there who really don't understand what they're talking about.
This can be a formal PT session, or doing your own research online and watching YouTube stuff - but be aware, there are a lot of idiots out there who really don't understand what they're talking about.
Are the staff at the gym able to help you with a program? My (council owned) gym will create a free plan for you based on your aims, but then they leave you to get on with it so no extra charge.
The main thing i remember from starting out was totally overdoing it. I then couldn't lift my arms for several days they were so sore.
The main thing i remember from starting out was totally overdoing it. I then couldn't lift my arms for several days they were so sore.
boyse7en said:
Are the staff at the gym able to help you with a program? My (council owned) gym will create a free plan for you based on your aims, but then they leave you to get on with it so no extra charge.
The main thing i remember from starting out was totally overdoing it. I then couldn't lift my arms for several days they were so sore.
The main thing i remember from starting out was totally overdoing it. I then couldn't lift my arms for several days they were so sore.
boyse7en said:
Are the staff at the gym able to help you with a program? My (council owned) gym will create a free plan for you based on your aims, but then they leave you to get on with it so no extra charge.
The main thing i remember from starting out was totally overdoing it. I then couldn't lift my arms for several days they were so sore.
That's pretty much how I feel right now; raising my hands to type this is an effort The main thing i remember from starting out was totally overdoing it. I then couldn't lift my arms for several days they were so sore.
I will ask at the hotel gym although they are a bit shambolic in terms of organisation. I've just been appointed as a voluntary non exec director of a leisure trust (slightly ironic), which runs 6 leisure centres so will ask around after the first meeting...
tim0409 said:
Hi,
A bit of background - I'm 45, 6ft, 11st 9lb, and for the last six weeks I've been exercising in part to help with depression. I love cycling and swimming, and have been burning 1000 calories a day by doing this 5/7 days a week; I've felt so much better as a result, with the added benefit of shedding 5lb. I eat really healthily (I don't drink or eat refined sugar, which incidentally really helps with my depression). The next step in my masterplan was to visit the gym to build some muscle/definition; I've been putting it off for a while as I've never been inside a gym and I find the idea quite intimidating. I took out a six week membership for a local hotel health spa, mainly for the pool and the fact the gym is probably the least intimidating (I was swimming yesterday and saw a very old lady with two walking sticks with her personal trainer attempting to mount the exercise bike!)
So today I went for my first attempt - I tried the chest press machine first and quickly found I needed the lowest weight (7kg) to complete 10 reps(?), and this quickly confirmed my suspicion that I'm pretty weak having never used these muscles in a very long time. I did slightly better with the leg press, probably due to cycling, but after 45 minutes I left feeling like a big wobbly mess and pretty demoralised.
I take it this is just a matter of perseverance, and will get easier over time? I appreciate that is probably an obvious statement, but any advice would be gratefully received as I don't want to give up. I know that a personal trainer would be a good move but I'd rather not spend the money on that at the moment.
Thanks!
Tim
As a beginner I would suggest starting with a 3 day full body workout split. Something like this:A bit of background - I'm 45, 6ft, 11st 9lb, and for the last six weeks I've been exercising in part to help with depression. I love cycling and swimming, and have been burning 1000 calories a day by doing this 5/7 days a week; I've felt so much better as a result, with the added benefit of shedding 5lb. I eat really healthily (I don't drink or eat refined sugar, which incidentally really helps with my depression). The next step in my masterplan was to visit the gym to build some muscle/definition; I've been putting it off for a while as I've never been inside a gym and I find the idea quite intimidating. I took out a six week membership for a local hotel health spa, mainly for the pool and the fact the gym is probably the least intimidating (I was swimming yesterday and saw a very old lady with two walking sticks with her personal trainer attempting to mount the exercise bike!)
So today I went for my first attempt - I tried the chest press machine first and quickly found I needed the lowest weight (7kg) to complete 10 reps(?), and this quickly confirmed my suspicion that I'm pretty weak having never used these muscles in a very long time. I did slightly better with the leg press, probably due to cycling, but after 45 minutes I left feeling like a big wobbly mess and pretty demoralised.
I take it this is just a matter of perseverance, and will get easier over time? I appreciate that is probably an obvious statement, but any advice would be gratefully received as I don't want to give up. I know that a personal trainer would be a good move but I'd rather not spend the money on that at the moment.
Thanks!
Tim
Day 1
Squats
Ham Leg Curl
Decline Bench Press
Lat Pulldown
Military Press
Bicep Curls
Day 2
Romanian Deadlifts
Leg Extensions
Bent over barbell row
Flat Bench Press
Tricep Pushdowns
Side Raises
Day 3
Leg Press
Calf Raise
Incline Bench Press
Low Row
Precher Curls
Tri Extensions
Start light, record your weights and try and add a little each week. You will quickly see improvements with something like this.
My only advice is start very light and work you’re way up.
Nothing more satisfying than selecting the weight you couldn’t previously do.. and finding your body can now do it.
Also remember to eat little and often. When I first started going to the gym, I wasn’t eating more to counter the calories the body was consuming. I’d then feel tired the next day and not have the energy to work out for long.
I’m no expert though, my theory is just perseverance. Good luck though!
Nothing more satisfying than selecting the weight you couldn’t previously do.. and finding your body can now do it.
Also remember to eat little and often. When I first started going to the gym, I wasn’t eating more to counter the calories the body was consuming. I’d then feel tired the next day and not have the energy to work out for long.
I’m no expert though, my theory is just perseverance. Good luck though!
Edited by Plate spinner on Saturday 17th August 07:20
Don't get bogged down worrying about the weight numbers you're moving. There are a lot of different reasons someone might be using lower weights and they're all valid. Guy I fight with is a monster and he often does low weight stuff. It doesn't reflect negatively on you in any way at all.
Keep at it, you've won by walking in there. Good luck dude.
Keep at it, you've won by walking in there. Good luck dude.
Much as the answer to any car related query is a MX5 I will throw in the "magic pill" for the gym!
Stronglifts 5 x 5. Starts very light and increases each session. I have used a few times in the past and found it works very well. Very very good app, well supported facebook group and is very simple.
www.stronglifts.com
Stronglifts 5 x 5. Starts very light and increases each session. I have used a few times in the past and found it works very well. Very very good app, well supported facebook group and is very simple.
www.stronglifts.com
As a general rule I say do 4 sets per exercise, with 8-15 reps per set.
Start off light for the first 2-3 weeks. On the 4th week go all out.
If you can hit 15 reps increase the weight.
If you can’t quite manage 8 reps then drop the weight.
Feel free to PM me if you want any more advice.
Start off light for the first 2-3 weeks. On the 4th week go all out.
If you can hit 15 reps increase the weight.
If you can’t quite manage 8 reps then drop the weight.
Feel free to PM me if you want any more advice.
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