Noob gym routines
Discussion
Are there any websites people would recommend for decent gym programmes for newbie?
I've just had the induction session at our new work gym and it looks like they've basically bought one of everything in the Techngym catalogue, and a second of all the cardio machines.
The induction session showed us how to use everything, and the machines all have either a QR code that you can scan that takes you to loads of videos of the different exercises you can do on machines like the cable multigyms, while screens on machines like the chest press give you instructions and lots of exercises to do.
So I'm happy I can use the machines, but I don't really know what exercises I should be doing and how often. I run 4-5km 2 or 3 times a week and cycle to work so my aerobic fitness isn't too bad, but I've not used a gym in 20+ years. However I figure as it's free it'd be rude not to use it though.
I'm thinking use the gym a couple of times a week and continue to run 2 or 3 times a week, so I guess it makes sense to focus on non cardio stuff in the gym.
I've just had the induction session at our new work gym and it looks like they've basically bought one of everything in the Techngym catalogue, and a second of all the cardio machines.
The induction session showed us how to use everything, and the machines all have either a QR code that you can scan that takes you to loads of videos of the different exercises you can do on machines like the cable multigyms, while screens on machines like the chest press give you instructions and lots of exercises to do.
So I'm happy I can use the machines, but I don't really know what exercises I should be doing and how often. I run 4-5km 2 or 3 times a week and cycle to work so my aerobic fitness isn't too bad, but I've not used a gym in 20+ years. However I figure as it's free it'd be rude not to use it though.
I'm thinking use the gym a couple of times a week and continue to run 2 or 3 times a week, so I guess it makes sense to focus on non cardio stuff in the gym.
I did a bit of googling and found that this one works well for me.
Bike 24 minutes (first two minutes as a warm up, then a minute flat out and two minutes normal, last four minutes are a cool down)
Dumbbell bench press 3 sets, 8, 10, 12 reps
Converging shoulder press 3 sets, 8, 10, 12
Lat pull down 3 sets, 8, 10, 12
Leg press 3 sets. 8, 10, 12
Seated leg curl 3 sets, 8, 10, 12
Rope pull down, 3 sets, 8, 10, 12
Barbell bicep curl, 3 sets, 8, 10, 12
Bike for 7 minutes (five minutes 80%ish, 2 minutes cool down).
The workout plan I found was over 12 weeks, this was week one. Week two etc was doing split work outs (upper/lower one week, next week it was chest/shoulders one day, legs the next). I didn't enjoy those so just keep doing the above. I'm looking at weight loss rather than anything else.
So much information out there, lots of it contradicting what another site says.
Personal trainer might help
.
Bike 24 minutes (first two minutes as a warm up, then a minute flat out and two minutes normal, last four minutes are a cool down)
Dumbbell bench press 3 sets, 8, 10, 12 reps
Converging shoulder press 3 sets, 8, 10, 12
Lat pull down 3 sets, 8, 10, 12
Leg press 3 sets. 8, 10, 12
Seated leg curl 3 sets, 8, 10, 12
Rope pull down, 3 sets, 8, 10, 12
Barbell bicep curl, 3 sets, 8, 10, 12
Bike for 7 minutes (five minutes 80%ish, 2 minutes cool down).
The workout plan I found was over 12 weeks, this was week one. Week two etc was doing split work outs (upper/lower one week, next week it was chest/shoulders one day, legs the next). I didn't enjoy those so just keep doing the above. I'm looking at weight loss rather than anything else.
So much information out there, lots of it contradicting what another site says.
Personal trainer might help
. While I can see the point in the personal trainer, the Pure Gym near me doesn't have them so I'd be looking at probably 45min to an hour round trip to go to one that does, which realistically means it's probably not going to happen.
Presumably using the machines rather than free weights is going to reduce the chance of doing something silly?
Presumably using the machines rather than free weights is going to reduce the chance of doing something silly?
NON NEGOTIABLEWhat is your goal?
For strength a routine like starting strength would be good.
Complex, multi-joint exercises, through a full range of movement, sets of 5 with a progressive load. Start light. Make sure you have good form.
https://startingstrength.com/
For strength a routine like starting strength would be good.
Complex, multi-joint exercises, through a full range of movement, sets of 5 with a progressive load. Start light. Make sure you have good form.
https://startingstrength.com/
knk said:
What is your goal?
Improve general fitness really rather than specifically increasing strength. Planning to have a go with a local Bootcamp group once the evenings get a bit lighter as that's supposed to be good for allround fitness.It may be that there's enough demand for them to get a personal trainer in a few times a week, or some staff might be interested in doing it, we have a lot of ex military who generally know their way around a gym.
A colleague who's been a couple of times so far reckoned the guy who set it up and a couple of the regulars have been really helpful with tips on exercises, but it probably helps that she's a 30ish petite brunette rather than a slightly overweight mid 40's bloke
LordGrover said:
This.Starting, as you should, with the lightest of weight allows you to get your form sorted.
If you’re not looking at strength specifically then I don’t think you need a PT and StrongLifts might not be for you.
Sounds like you want more of a circuit or interval training type routine. The military push out good ones every now and again. Or you could copy your boot camp routine.
Sounds like you want more of a circuit or interval training type routine. The military push out good ones every now and again. Or you could copy your boot camp routine.
RizzoTheRat said:
knk said:
What is your goal?
Improve general fitness really rather than specifically increasing strength. Planning to have a go with a local Bootcamp group once the evenings get a bit lighter as that's supposed to be good for allround fitness.It may be that there's enough demand for them to get a personal trainer in a few times a week, or some staff might be interested in doing it, we have a lot of ex military who generally know their way around a gym.
A colleague who's been a couple of times so far reckoned the guy who set it up and a couple of the regulars have been really helpful with tips on exercises, but it probably helps that she's a 30ish petite brunette rather than a slightly overweight mid 40's bloke
The best bang-for-buck would be HIIT (high intensity interval training). But, it is really hard, painful, relatively high risk of injury, and you may not enjoy it or endure it.
What ever you do, start easy, make progress every week, or even every session if you can, concentrate on long-term goals
For example, if you want to run for 30 mins in 6 months time, and can go out 3 times a week, start by running for 2 mins and increase it by 30 secs each run. In 18 weeks you will be running for 30 mins continuously, and yo are unlikely to have become injured during that time
Mothersruin said:
LordGrover said:
This.Starting, as you should, with the lightest of weight allows you to get your form sorted.
RizzoTheRat said:
While I can see the point in the personal trainer, the Pure Gym near me doesn't have them so I'd be looking at probably 45min to an hour round trip to go to one that does, which realistically means it's probably not going to happen.
Presumably using the machines rather than free weights is going to reduce the chance of doing something silly?
Yes, that's what they're for. It's almost impossible to hurt yourself...still can be done, locking out legs on the leg press as an example. But if you're fit and you have no k own issues you should be good. You'll want a routine that compliments your aerobic activities. A good bodyweight routine will probably do that, using the machines as a nice polish.Presumably using the machines rather than free weights is going to reduce the chance of doing something silly?
Any kettlebells there?
edit, looking above the 20's thing by GReg looks like the sort of thing I meant.
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