Starting from scratch

[nickd01]

Hi all

So, I'm 49 this year and whilst pretty 'fit' - as I cycle and run a fair amount - I've not step foot inside a gym for 20+ years. I never really enjoyed it when I was younger and as I'm a skinny chap generally I never saw any reason to go.

As I've got older, I now appreciate I need to build some strength to help me retain some posture as I get older (I've got a badly arched back, but no issues with it) and just get 'stronger' overall

Now this is the bit where I get lost - there's so much talk of conditioning, Calisthenics, Pilates, F45?? etc etc I just don't know what I need to start with.

Is there an "old chap that wants to get a bit better conditioned to help getting older and his running" type of programme?!

Can anyone recommend somewhere to go near home (W4) or work (Mayfair / St. James) way that can guide me?

Thanks

[simon_harris]

I think you would probably be best served by using a PT for a few sessions, they can get you started on the right path and then you can check in with them every few weeks/months as you need.

One thing that mine said at the consultation when asking about goals was to remember that one session in the gym a week was 52 hours a year, and how much results did I expect to be able to get from that amount of time...

[FNG]

I'm in a similar boat to the OP and have to say, part of that reason is that the last couple of PTs I've used:
- haven't listened to what I've told them about my physical limitations
- shown me a load of exercises that are fking tricky to do, and that I don't care for - I'm looking at you, balance ball crunches
- got me doing stuff that not one single other person in the place is doing, which made my fat arsed self pretty self conscious
- ragged me senseless in the first session, so I'm in bits for a week afterwards

It's very demoralising to take the step of getting to the gym and leave it feel like you're incapable of the intro session let alone the regime you've been shown.
I don't need someone shouting at me to do one more rep, just one more, rah rah.
I need some advice of a balanced routine spread over 3 visits a week, guided to the right form when using free weights and machines, a few bodyweight exercises, and some stretches.

So OP select a PT carefully if you go that route and stop them if they're channelling their inner drill sergeant if that's not your bag.

Also subscribed to see what recommendations there are!

[Hoofy]

Can't go far wrong with a simple compound lifting routine complemented by light cardio.

Start light, increase gradually every couple of weeks. Bench press, deadlifts, squats, shoulder presses, bent over rows, pull ups plus your choice of whatever cardio machine you fancy.

[simon_harris]

Hoofy said:

Can't go far wrong with a simple compound lifting routine complemented by light cardio.

Start light, increase gradually every couple of weeks. Bench press, deadlifts, squats, shoulder presses, bent over rows, pull ups plus your choice of whatever cardio machine you fancy.

The problem is that could be all greek to someone who has never used a gym, yes you can look at it on youtube etc but there is no substitute for someone showing you how to do something properly.

Getting the right PT (if you go that way) is essential though - there are lots of crap ones out there.

[nickd01]

I agree, a PT sounds like what I need but as everyone says picking a good one is the tricky bit.
Maybe I go to a ‘real’ gym (Not one of the chains) and see if they can guide me.
I have seen the 5x5 plan online and it gets a lot of positive feedback but I’d just need to ensue I’m doing the lifts and so on correctly as it’d be really annoying to injure myself in the first month!

[Hugo Stiglitz]

Get a barbell, a dumbell and two weights.

Practice a mini circuit training daily mixed in with situps against the sofa, pressups then back outside to the weights.

Don't join a gym, you are wasting travel time to and from. Personally you'll end up giving up going if you face too much time. Weights at home = immediate training whenever you want.

[Defcon5]

The StrongLifts app is really good for 5x5

Tracks your progress, and has videos of how to perform each lift

[Scabutz]

A decent PT. Ask around for recommendations. My wife used to run a lot, then realised she needed to do more strength work, tried some gym classes but didn't get anywhere.

Found a good PT and the results have been amazing she is so much fitter and stronger than she has ever been, in just two blocks of 10 PT sessions.

You won't need one forever, once they have shown you the basics and given you a plan you can run with it and then learn to adapt it later when you are more confident.

[LimaDelta]

Defcon5 said:

The StrongLifts app is really good for 5x5

Tracks your progress, and has videos of how to perform each lift

This. Ideal for beginner to intermediate lifters, although you do need a bit of kit.

[super7]

I got s selection of weights and use the Peleton App on a big screen to follow a guided work out. You can be as crap as you like on form….

Works for me and i can slip a class in inbetween meetings!

I used to be a regular gym go’er in my younger days but now this suits me better. Can do weights, stretches, yoga, pilates etc etc

[Jefferson Steelflex]

FNG said:

I'm in a similar boat to the OP and have to say, part of that reason is that the last couple of PTs I've used:
- haven't listened to what I've told them about my physical limitations
- shown me a load of exercises that are fking tricky to do, and that I don't care for - I'm looking at you, balance ball crunches
- got me doing stuff that not one single other person in the place is doing, which made my fat arsed self pretty self conscious
- ragged me senseless in the first session, so I'm in bits for a week afterwards

Typical PT fare, and why you need to carefully pick the one who can help you.

Anyone that wants you doing balance ball work, or anything where you’re on one knee and lifting weights is just going through the motions. Why do that? If you’re doing a shoulder press, just do it standing up. If you’re doing sit-ups, do them on the floor or a bench. As others have said, focus on compound movements to build basic strength and technique (using machines if you can just to get the movement pattern). Avoid crunches, they just make you good at crunches.

OP - If you have a posture challenge, then obviously back exercises are the key. Anything from rows, pull downs, reverse fly, face-pulls, etc will be good to get the muscles in sync. But also remember to work antagonistic muscles groups, so ensure you work chest and core as well as back.

As mentioned, 5x5 is a good programme for beginners. Also look at PPL split routines for some other ideas.

Edited by Jefferson Steelflex on Sunday 20th August 11:48

[ben5575]

Technique is key as it's very easy to injure yourself at our age, particularly your shoulders. Get a decent PT to demonstrate it to you.

Put ego to one side, start nice and light and take your time building up the weight. And have fun