Advice for gym newbie

[PeteinSQ]

I'm relatively new to the idea of the gym so I'm looking for some advice.

I'm 39 and have always kept myself fit either with cycling or running and have been pretty good at both (sub 20 minute 5k for example).

I've done some bootcamp type things before and I did used to go to a once weekly strength and conditioning course with a PT so I have done things like barbell squats and deadlifts in the past.

However, I go to the gym on my own as I'm a Billy no mates so avoiding complex and potentially injurious exercises is important to me.

On a day where I exercise my upper body do you think the following is sufficient to start with:

- row five minutes to warm up
- chest press 3-4 sets 12,10,8,6
- low row 3-4 sets as above
- shoulder press as above for sets
- lat pull down as above
- 5 minute rowing

Do I need to be doing anything more at this stage?

I then do a leg day where I use the leg press machine, and also do quad and hamstring extensions plus more rowing.

Any advice most welcome.

[LosingGrip]

What are your aims when going to the gym?

I’ve done this one when wanting to shift some weight and gain muscle.

https://www.muscleandfitness.com/workout-plan/work...

Worked well for me. I’ll go back to it in the future.

I’m currently doing StrongLifts 5x5 to gain some strength. Also throwing in some cardio with Couch to 5K.

[PeteinSQ]

Aims arent that extravagant. Get stronger, continue to fight the flab but in a new way (I.e. Not miles and miles of running), build muscle, increase bone density.

All the stuff that will keep me out of the cemetery and stop me being too doddery.

[garfylarfy]

Also recommend Stronglifts 5x5.

Don't rush to pile the weight on just because it's easy for the first few sessions though. Also, a good idea to record the weight lifted in each session and do any cardio after lifting

[Strudul]

There's no real right or wrong answer, but I'd throw in a warmup set or 2 before your working sets.

[hotchy]

garfylarfy said:

Also recommend Stronglifts 5x5.

Don't rush to pile the weight on just because it's easy for the first few sessions though. Also, a good idea to record the weight lifted in each session and do any cardio after lifting

Basically what I do aswel but iv got plyo boxes aswel for my own goals of increased vertical jump. If the weathers dry Tuesday for return to outdoor basketball, ill see if there last 19 weeks of solid training have increased it. Iv went from 60kg bench to 105kg 8 reps.

[king arthur]

You're like me 18 months ago.

If you're going to use rowing to warm up, you might only need a gentle one, I find anything more leaves me sub-par for the bench press. Certainly don't do any proper cardio immediately before lifting weights.

I'd seriously consider barbell squats for legs day, a very good compound exercise for your lower body. Then add in some form of deadlift when you're ready, but make sure you get the technique right especially if your lower back isn't strong.

Edited by king arthur on Sunday 16th May 18:22

[garfylarfy]

Just read your original post again.

I wouldn't worry about training alone and injury. Good technique and careful load management will solve that. Don't worry about your one rep max

Squat in a power rack with safety pins and you're good to go don't clip the plates on for a bench press, then if it's too heavy just do the roll of shame.

There's loads of great quality instructional videos on YouTube for squat, bench, deadlift.

I haven't looked back since starting resistance training even at my age! Only regret is not starting 25 years ago! Actually, make that 35 years...

Edited by garfylarfy on Monday 17th May 17:00

[stackmonkey]

PeteinSQ said:

I'm relatively new to the idea of the gym so I'm looking for some advice.

I'm 39 and have always kept myself fit either with cycling or running and have been pretty good at both (sub 20 minute 5k for example).

However, I go to the gym on my own as I'm a Billy no mates so avoiding complex and potentially injurious exercises is important to me.

On a day where I exercise my upper body do you think the following is sufficient to start with:

- row five minutes to warm up
- chest press 3-4 sets 12,10,8,6
- low row 3-4 sets as above
- shoulder press as above for sets
- lat pull down as above
- 5 minute rowing

Any advice most welcome.

As has already been said, I'd add one/two warm up sets of 15-20 reps with light weights to the ones you've listed above.

[popeyewhite]

garfylarfy said:

Just read your original post again.

I wouldn't worry about training alone and injury. Good technique and careful load management will solve that. Don't worry about your one rep max

Squat in a power rack with safety pins and you're good to go don't clip the plates on for a bench press, then if it's too heavy just do the roll of shame.

Pre-exhausting a muscle group before your 'heavy' compound (main) lift is also useful. For instance Bulgarians before front squats, or do sets of flyes to failure before your bench press, not after. When training alone I prefer dumbells for pressing and ancillaries, you can use lighter weight because balance is a greater factor in the lift.

[Chainsaw Rebuild]

I would totally recommend Starting Strength which is similar to stronglifts. Compound movements are where its at for you. Good luck and enjoy the gains!

[PeteinSQ]

Thanks everyone. I'm psyching myself up to doing barbell squats. Annoyingly the gym doesn't have a mirror by the squat rack which I'd have thought would be a good idea so you can check your form as you're doing it?

The temptation is to get a few PT sessions so that I can learn proper form again.

I'm always scared of injury as I am a bit feeble and do often manage to pick them up. Managed to tear my rib cartilage doing a leg press a few months ago which seems like it should be impossible but not if you're me...

[Strudul]

PeteinSQ said:

Thanks everyone. I'm psyching myself up to doing barbell squats. Annoyingly the gym doesn't have a mirror by the squat rack which I'd have thought would be a good idea so you can check your form as you're doing it?

The temptation is to get a few PT sessions so that I can learn proper form again.

I'm always scared of injury as I am a bit feeble and do often manage to pick them up. Managed to tear my rib cartilage doing a leg press a few months ago which seems like it should be impossible but not if you're me...

Just record yourself and / or ask for opinions on form.

[BlackG7R]

Just a general bit of advice.

At your age I'm guessing your just trying to keep generally fit, and maintain some muscle tone as opposed to "Bodybuilding"

Keep the weights fairly light, and concentrate on keeping the form good (ie. doing the movement correctly) also concentrate as much on the negative part of the rep, as you do the positive part.

I find it quite frustrating watching (usually groups of young lads) trying to lift far too heavy weights, swinging reps and dropping weights because they are not capable of doing a proper rep or a full set. They think they are impressing people with the weight they are lifting, but it actually looks stupid.

[Belle427]

There is no shame in using some of the machines either, everyone knows that free weights are better but anything is better than nothing.
Not everyone is comfortable with squats and deadlifts.
I’d agree with the above, forget the strongman routine and concentrate on good form.

[Ayahuasca]

Looks good. I am a gym newbie too. I find deadlifts quite satisfying, it is a good feeling to know you can pick your bodyweight up off the floor. Loads of vids on YT on form, etc. If no mirror you could film yourself on your phone (with a light weight) to check your form, or just practice the form at home. I also found pull-ups to be very effective.

[Sway]

I'll echo the starting strength concept. Rippertoe has great form videos on YouTube - and most gyms will have a strength and conditioning PT you can use every now and then to check/correct form as weight goes up.

I'm just restarting after a good few years not training due to work/family commitments. Back to an empty bar, and relearning my form and how it feels to be under load.

Bloody loving it...

[MC Bodge]

Goblet squats

[PeteinSQ]

MC Bodge said:

Goblet squats

Have used those before and I am a fan. Just not sure you can really use a heavy enough weight vs a barbell squat or using the leg press.

[MC Bodge]

PeteinSQ said:

MC Bodge said:

Goblet squats

Have used those before and I am a fan. Just not sure you can really use a heavy enough weight vs a barbell squat or using the leg press.

Depending on your aims, a good goblet squat is possibly of more use than a leg press on a machine.

https://www.youtube.com/watch?v=-os3-kMh2YY