Discussion
I've used Gyms from fancy ones based in hotels, to warehouses full of huge men growling to the £15 a month, we hope you never show up gyms.
I haven't a f
king clue what I'm supposed to be doing. My usual MO is to find some kind of cardio machine I like. The one that's a bit like cross-country skiing because it doesn't hurt my knees and bang away on that for 45 mins bored to death, trying to peek at the Gym Milfs without starring Then a wonder over to some weight machines and do 5 sets of 15 of whatever action you're supposed to do on 3 different machines and once I'm all sweaty go home 2 times a week, 3 if I can be bothered, which, I usually can't.
I only really go Oct-ish to Mar-ish because the rest of the time I'm happily riding my MTB at the weekends and one evening a week, coupled with Yoga which I love.
Obviously, the first thing I did was head online for advice, well that was a mistake! I'm ego lifting, I'm wasting my time doing cardio, I'm not taking enough sups, sups are a waste of time, weights are a waste of time if I'm not doing free weights, which I don't like.
The second thing I did was trying to contact a PT in the gym I usually go to, another mistake "yeah, unless you give me £400 and commit to 2 1-to-1 sessions a week forever you're not committed enough for me to work with", they seem to spend more time not working than they do working, maybe they've set the bar too high.
So with only weeks left of summer and the inevitable cold, dark stty evening the idea of Gym is coming back around.
TLDR
So what should I be doing, how do you decide what weight to use 10Kgs or 100Kgs how hard is it supposed to be?
I've no desire to look good in a Ibiza bar wearing a skint tight t-shirt, my goals are simple - I merely want to live forever and remind strong and fit enough to ride my MTB as long as possible. I do need to lose body fat, but I'm dealing with that with healthy eating and a massive dose of Monjarno. I'm currently take Creatine, Omega 3 and Magnesium to try to help me stay supple and injury free and I'm 48 with a lot of old injuries meaning I prefer weight machines to reduce the likelihood of injury.
I haven't a f
king clue what I'm supposed to be doing. My usual MO is to find some kind of cardio machine I like. The one that's a bit like cross-country skiing because it doesn't hurt my knees and bang away on that for 45 mins bored to death, trying to peek at the Gym Milfs without starring Then a wonder over to some weight machines and do 5 sets of 15 of whatever action you're supposed to do on 3 different machines and once I'm all sweaty go home 2 times a week, 3 if I can be bothered, which, I usually can't. I only really go Oct-ish to Mar-ish because the rest of the time I'm happily riding my MTB at the weekends and one evening a week, coupled with Yoga which I love.
Obviously, the first thing I did was head online for advice, well that was a mistake! I'm ego lifting, I'm wasting my time doing cardio, I'm not taking enough sups, sups are a waste of time, weights are a waste of time if I'm not doing free weights, which I don't like.
The second thing I did was trying to contact a PT in the gym I usually go to, another mistake "yeah, unless you give me £400 and commit to 2 1-to-1 sessions a week forever you're not committed enough for me to work with", they seem to spend more time not working than they do working, maybe they've set the bar too high.
So with only weeks left of summer and the inevitable cold, dark s
tty evening the idea of Gym is coming back around. TLDR
So what should I be doing, how do you decide what weight to use 10Kgs or 100Kgs how hard is it supposed to be?
I've no desire to look good in a Ibiza bar wearing a skint tight t-shirt, my goals are simple - I merely want to live forever and remind strong and fit enough to ride my MTB as long as possible. I do need to lose body fat, but I'm dealing with that with healthy eating and a massive dose of Monjarno. I'm currently take Creatine, Omega 3 and Magnesium to try to help me stay supple and injury free and I'm 48 with a lot of old injuries meaning I prefer weight machines to reduce the likelihood of injury.
I was a total gym novice until 18 months ago, last set foot in a gym when I was at school and always preferred functional exercise.
Have become a 2-3x a week gym regular now. It is not a hobby, I do it because I WFH, sit down a lot and am no longer cycling 100 miles a week to work and back. And at my age if I don't do something things start to fall apart;)
What got me going was a couple of PT sessions with a PT who was.vaguely.on my wavelength (IE not a 20 something gym bunny). Without those sessions I would have been totally lost and probably would have given up.
So, get a PT is my advice. If you have at least some self discipline you don't need one every week, just every now and again.
In your/my position (ie knowing nothing and just wanting to do some exercise), looking online is worse than useless imo, because without a grounding in the basics you have no way of weeding out the mass of gym bro wibble from the odd nugget of real information.
Have become a 2-3x a week gym regular now. It is not a hobby, I do it because I WFH, sit down a lot and am no longer cycling 100 miles a week to work and back. And at my age if I don't do something things start to fall apart;)
What got me going was a couple of PT sessions with a PT who was.vaguely.on my wavelength (IE not a 20 something gym bunny). Without those sessions I would have been totally lost and probably would have given up.
So, get a PT is my advice. If you have at least some self discipline you don't need one every week, just every now and again.
In your/my position (ie knowing nothing and just wanting to do some exercise), looking online is worse than useless imo, because without a grounding in the basics you have no way of weeding out the mass of gym bro wibble from the odd nugget of real information.
Do you like feeling part of a group?
Something like outdoor boot camp can be enjoyable and the teamwork aspect can provide some motivation when it is otherwise lacking.
Personally I like the 'functional strength' stuff. It is all well and good having strong sets of muscles from weights machines, but the connecting bits that hold them all together need to be strong as well... and I would argue that one would build muscle more cohesively? holistically? organically? if working the body as a whole. (Can't think of the word I want to use.)
Something like outdoor boot camp can be enjoyable and the teamwork aspect can provide some motivation when it is otherwise lacking.
Personally I like the 'functional strength' stuff. It is all well and good having strong sets of muscles from weights machines, but the connecting bits that hold them all together need to be strong as well... and I would argue that one would build muscle more cohesively? holistically? organically? if working the body as a whole. (Can't think of the word I want to use.)
The free classes can be good. The instructor will correct any outrageously bad form.
I always get a PT to show me how to do a set of exercises, then do them myself. If you tell them your goal is train mostly yourself, but you want to stay injury free and you just want to be shown the exercises once a week, many will oblige. Buying a 10 session or 12 session package once a year works well. Over the years you pick up loads of exercises.
Also more expensive gyms will give you a program to follow, you can check in with a PT once a month.
I tried doing youtube etc, but a PT can correct your form on the fly. A slight shoulder tweak. A bit of a knee bend can half the weights you think you can do. Not to mention, I buggered my knee and my shoulder trying to go it alone, and spent what I would have paid a PT on oesteopaths instead. Definitely was a false economy.
If you want to loose weight the full PT experience can be good. They will create a meal plan, you check in all your meals on whatsapp to stay accountable, talk about your sleep, your stress, your stools (lol). They help make adjustments etc. TBH, I did that once, but found it too full on. I did loose a ton of weight though and went from being a couch potato to running a 10k in 45min, so goals where knocked down. But once I knew someone wasn’t looking, I slipped back to some of my old ways. However, because of the knowledge I onboarded, I never went back to dark days of being a couch potato, just wasn’t as lean and buff when following a strict diet. Not sure I’d want to eat THAT healthily through choice very long term though
And let’s not talk about what happened in the Covid lockdowns!
I always get a PT to show me how to do a set of exercises, then do them myself. If you tell them your goal is train mostly yourself, but you want to stay injury free and you just want to be shown the exercises once a week, many will oblige. Buying a 10 session or 12 session package once a year works well. Over the years you pick up loads of exercises.
Also more expensive gyms will give you a program to follow, you can check in with a PT once a month.
I tried doing youtube etc, but a PT can correct your form on the fly. A slight shoulder tweak. A bit of a knee bend can half the weights you think you can do. Not to mention, I buggered my knee and my shoulder trying to go it alone, and spent what I would have paid a PT on oesteopaths instead. Definitely was a false economy.
If you want to loose weight the full PT experience can be good. They will create a meal plan, you check in all your meals on whatsapp to stay accountable, talk about your sleep, your stress, your stools (lol). They help make adjustments etc. TBH, I did that once, but found it too full on. I did loose a ton of weight though and went from being a couch potato to running a 10k in 45min, so goals where knocked down. But once I knew someone wasn’t looking, I slipped back to some of my old ways. However, because of the knowledge I onboarded, I never went back to dark days of being a couch potato, just wasn’t as lean and buff when following a strict diet. Not sure I’d want to eat THAT healthily through choice very long term though
And let’s not talk about what happened in the Covid lockdowns!Edited by wyson on Monday 11th August 20:36
The Caliber app is worth a look if you want to get into strength training, it'll put together a plan for you and has videos and write-ups of all the exercises to help with making sure your form is OK. It's great for recording your progression if that's what you're looking to do and has timers for your rest between sets etc. It's free but there's a paid for version with plans from trainers and some extra bells and whistles if you fancy.
I found recording my sets and seeing myself progress up weights was a big motivation, well worth a couple of sessions with a PT if you get into it so they can give you pointers on form.
I found recording my sets and seeing myself progress up weights was a big motivation, well worth a couple of sessions with a PT if you get into it so they can give you pointers on form.
I would honestly try and find a small-group PT/Training gym.
It was around £120 a month for 3 sessions a week, group PT, maybe 8 people per group/session. The trainers made it fun, every week was different, and it's the fittest i've ever been after I actually started enjoying it and committed to it. Plus you actually get to learn how to train and lift properly.
It was around £120 a month for 3 sessions a week, group PT, maybe 8 people per group/session. The trainers made it fun, every week was different, and it's the fittest i've ever been after I actually started enjoying it and committed to it. Plus you actually get to learn how to train and lift properly.
Book a dozen session block with a PT. A dozen rather than pay as you go will make you commit to going, and get you into good, positive habits.
The PT will coach you in all the main movements, how to do them safely and effectively, and write you a plan going forward.
It’s comparatively expensive to using an AI/ready made program but if you stick to it and give it your commitment, you’ll certainly achieve better results.
When I joined the gym initially I didn’t do this and was crap, and stopped going. When I went again, I went all in and PT’d it. Wish I’d done it years before I did.
The PT will coach you in all the main movements, how to do them safely and effectively, and write you a plan going forward.
It’s comparatively expensive to using an AI/ready made program but if you stick to it and give it your commitment, you’ll certainly achieve better results.
When I joined the gym initially I didn’t do this and was crap, and stopped going. When I went again, I went all in and PT’d it. Wish I’d done it years before I did.
P-Jay said:
I'm 48 with a lot of old injuries meaning I prefer weight machines to reduce the likelihood of injury.
This jumped out at me. Machines are terrible for restricting your range-of-movement in some unnatural ways and are one of the worst ways to train, especially with injuries IMHO. Free weights are much better.Don't spread yourself too thin. Work on the big compound exercises with a bar bell, i.e. squat, bench, deadlift, overhead press and row. Start very light and add weight over time. Forget the isolation exercises unless you want to be a bodybuilder.
Don't do cardio in the gym. If you must, do it after lifting.
WH16 said:
Don't do cardio in the gym. If you must, do it after lifting.
Why not, bearing in mind this:P-Jay said:
I've no desire to look good in a Ibiza bar wearing a skint tight t-shirt, my goals are simple - I merely want to live forever and remind strong and fit enough to ride my MTB as long as possible.
P-Jay said:
I've no desire to look good in a Ibiza bar wearing a skint tight t-shirt, my goals are simple - I merely want to live forever and remind strong and fit enough to ride my MTB as long as possible.
My sport is MTB but I stopped riding in winter.As my "gym" I use tennis. Fantastic for core, stamina, resilience, cardio etc... It's basically interval training. Plus it's a very social sport. Other rackets sports are available of course. I managed to play through winter, mostly outdoor.
But also, it's immense fun AND has incredible cognitive resilience benefits as you have to think a lot while you play. It's recommended to minimise the chance of Alzheimer and dementia. Loads of people still playing in their 80s.
Bill said:
WH16 said:
Don't do cardio in the gym. If you must, do it after lifting.
Why not, bearing in mind this:P-Jay said:
I've no desire to look good in a Ibiza bar wearing a skint tight t-shirt, my goals are simple - I merely want to live forever and remind strong and fit enough to ride my MTB as long as possible.
P-Jay said:
I do need to lose body fat, but I'm dealing with that with healthy eating and a massive dose of Monjarno
I thought one of the justification to spending £££ on GLP1s was you don't need to spend it on a gym membership . So getting a gym membership, nutrition supplements and than personal trainer fees on top is going to be a noticeable cost along with the GLP1.I've not been to gym in decades but do now use very simple free weights X3 per week guided by an app. The advice on not mixing cardio and strength work is good advice, do them on separate days if you can.
What ever you do the key for me has been consistency, and accountability which I think is what the PT seems to bring. But what ever you do if you manage to establish a routine you can stick to strength training can be literally life changing. As I head into my mid 40s I feel so much fitter than I did in my late 30s.
My weight actually isn't massively different (under 5kg of weight loss), but my body shape has totally changed, I do still need to loose some weight, GLP1s keep on calling out to me as I simply cannot resist eating like a hog!!
Edited by gangzoom on Tuesday 12th August 06:43
Edited by gangzoom on Tuesday 12th August 06:44
WH16 said:
Because you will be fatigued after cardio, and then can't lift as much. Weight on the bar is what builds strength, be that bone, muscle or joints. Lift heavy first, then finish with cardio if you must.
That's my point. He just wants to be fit to mountain bike, not chase the biggest gains.Personally I hate gyms. It's full of sweaty people, it's dull, you have to queue... So find something you want to do.
Or, like I did, get an exercise bike and a couple of dumbbells and do 20 minutes of intervals and some push ups, burpees etc and wave some weights around in front of something you want to watch/listen to. You'll be surprised how fit you can get with a few 40 minute sessions a week.
(I also got a gravel bike with some mudguards so I could get outside too.)
I honestly wouldn't bother with a gym, sounds like it's absolutely not your thing so I wouldn't force it unless you really must. Forgive me but is MTBing not a winter-friendly sport? Obviously not ideal during the worst of our winter weather but a nice, crisp winter's day out on the bike sounds good to me. So still doable is what I'm saying, at least partly. Could hook your bike, or an old/secondhand bike up to a trainer and improve your cycling fitness indoors over winter? You love yoga so maybe give Pilates a go? My experience is that it involves more resistance elements e.g. light dumbbells, resistance bands, those horrible circle things. I did it regularly for a few years and it never got any easier and although I enjoyed it, I always dreaded it more than a heavy leg day in the gym for example, though my instructor was a bit evil I think.
Other options could be a CrossFit/Hyrox-type class once or twice a week. Keeps you fit and strong but not in a traditional gym environment. If you're doing it as a beginner you're less likely to encounter some of the egos that seem prevalent in those circles too, but that's just my biased observation and not necessarily relevant to your question.
I would suggest that lifting some cheap dumbbells in the spare room at home is going to get very boring, very quickly and they'll ultimately gather dust and then get binned/sold.
I'll also add that if you can find a mate to do whatever it is you end up doing with you, that'll make a massive difference. MTBers seems like a social bunch, try and twist someone's arm.
Good luck, hope you find something you enjoy and you live forever.
Edit: oh yeah and if you end up going down the gym route, as above, employ a real-life, in-person PT. No they aren't cheap and yes you often have to make block bookings but if you find one you gel with then you might actually start enjoying going to the gym. A lot of what they tell you will ultimately be generic, especially early on, but if you feel like they're listening to what you do/don't like, what your goals are, working around injuries, etc. then you're onto a winner. After a while you can drop them if you like, and then when you feel like you've plateaued or you have a new goal, then start it back up again. The only time I would recommend an online PT would be for specific sports where the trainer is established and highly regarded in their field and you know you aren't being fed AI slop or a generic plan.
Other options could be a CrossFit/Hyrox-type class once or twice a week. Keeps you fit and strong but not in a traditional gym environment. If you're doing it as a beginner you're less likely to encounter some of the egos that seem prevalent in those circles too, but that's just my biased observation and not necessarily relevant to your question.
I would suggest that lifting some cheap dumbbells in the spare room at home is going to get very boring, very quickly and they'll ultimately gather dust and then get binned/sold.
I'll also add that if you can find a mate to do whatever it is you end up doing with you, that'll make a massive difference. MTBers seems like a social bunch, try and twist someone's arm.
Good luck, hope you find something you enjoy and you live forever.
Edit: oh yeah and if you end up going down the gym route, as above, employ a real-life, in-person PT. No they aren't cheap and yes you often have to make block bookings but if you find one you gel with then you might actually start enjoying going to the gym. A lot of what they tell you will ultimately be generic, especially early on, but if you feel like they're listening to what you do/don't like, what your goals are, working around injuries, etc. then you're onto a winner. After a while you can drop them if you like, and then when you feel like you've plateaued or you have a new goal, then start it back up again. The only time I would recommend an online PT would be for specific sports where the trainer is established and highly regarded in their field and you know you aren't being fed AI slop or a generic plan.
Edited by horsemeatscandal on Tuesday 12th August 08:41
gangzoom said:
I thought one of the justification to spending £££ on GLP1s was you don't need to spend it on a gym membership . So getting a gym membership, nutrition supplements and than personal trainer fees on top is going to be a noticeable cost along with the GLP1.
Not really, IMHO they're for different tasks. I'll be honest and this may be a misplaced opinion of mine, gyms are pretty useless for losing body fat, and I'll be frank, I don't think many PTs are much use either over and above explaining calorie deficit. For me. Calorie Deficit = fat loss, Cardio = fitness and heart health etc, Gym = strength and conditioning, there are obvious cross-overs, but you can't train away 1000Kcals a day and I can't cycle my way to heart health if I'm still 20Kgs overweight. . So getting a gym membership, nutrition supplements and than personal trainer fees on top is going to be a noticeable cost along with the GLP1.GLP1s are best suited to people who have a sort of mental illness that stops them self-regulating their eating habits. If someone genuinely doesn't understand that eating 1000Kcals over your metabolic rate will make you fat, then there way easier, cheaper and less unpleasant ways to lose weight. If like me and a lot of others you simply cannot self-regulate for whatever reason, then they're a literal life saver. I understand they're often marketed as a 'lose weight easy' product, and they do seem to work for everyone whilst you're using them. They're not easy though, just a different kind of hard. The people who are blagging a prescription to use them to lose a couple of lbs for 'marbs aren't doing themselves any favours really.
horsemeatscandal said:
I honestly wouldn't bother with a gym, sounds like it's absolutely not your thing so I wouldn't force it unless you really must. Forgive me but is MTBing not a winter-friendly sport? Obviously not ideal during the worst of our winter weather but a nice, crisp winter's day out on the bike sounds good to me. So still doable is what I'm saying, at least partly. Could hook your bike, or an old/secondhand bike up to a trainer and improve your cycling fitness indoors over winter? You love yoga so maybe give Pilates a go? My experience is that it involves more resistance elements e.g. light dumbbells, resistance bands, those horrible circle things. I did it regularly for a few years and it never got any easier and although I enjoyed it, I always dreaded it more than a heavy leg day in the gym for example, though my instructor was a bit evil I think.
Other options could be a CrossFit/Hyrox-type class once or twice a week. Keeps you fit and strong but not in a traditional gym environment. If you're doing it as a beginner you're less likely to encounter some of the egos that seem prevalent in those circles too, but that's just my biased observation and not necessarily relevant to your question.
I would suggest that lifting some cheap dumbbells in the spare room at home is going to get very boring, very quickly and they'll ultimately gather dust and then get binned/sold.
I'll also add that if you can find a mate to do whatever it is you end up doing with you, that'll make a massive difference. MTBers seems like a social bunch, try and twist someone's arm.
Good luck, hope you find something you enjoy and you live forever.
Edit: oh yeah and if you end up going down the gym route, as above, employ a real-life, in-person PT. No they aren't cheap and yes you often have to make block bookings but if you find one you gel with then you might actually start enjoying going to the gym. A lot of what they tell you will ultimately be generic, especially early on, but if you feel like they're listening to what you do/don't like, what your goals are, working around injuries, etc. then you're onto a winner. After a while you can drop them if you like, and then when you feel like you've plateaued or you have a new goal, then start it back up again. The only time I would recommend an online PT would be for specific sports where the trainer is established and highly regarded in their field and you know you aren't being fed AI slop or a generic plan.
Thanks, yeah MTB is a year-around thing for me, just not in the evenings after work. I'll ride in the dark (with good lights etc) but dragging myself out at 6pm in Feb when it's 3c, raining and sloppy, I just can't. Saturday mornings with my mates yes. Other options could be a CrossFit/Hyrox-type class once or twice a week. Keeps you fit and strong but not in a traditional gym environment. If you're doing it as a beginner you're less likely to encounter some of the egos that seem prevalent in those circles too, but that's just my biased observation and not necessarily relevant to your question.
I would suggest that lifting some cheap dumbbells in the spare room at home is going to get very boring, very quickly and they'll ultimately gather dust and then get binned/sold.
I'll also add that if you can find a mate to do whatever it is you end up doing with you, that'll make a massive difference. MTBers seems like a social bunch, try and twist someone's arm.
Good luck, hope you find something you enjoy and you live forever.
Edit: oh yeah and if you end up going down the gym route, as above, employ a real-life, in-person PT. No they aren't cheap and yes you often have to make block bookings but if you find one you gel with then you might actually start enjoying going to the gym. A lot of what they tell you will ultimately be generic, especially early on, but if you feel like they're listening to what you do/don't like, what your goals are, working around injuries, etc. then you're onto a winner. After a while you can drop them if you like, and then when you feel like you've plateaued or you have a new goal, then start it back up again. The only time I would recommend an online PT would be for specific sports where the trainer is established and highly regarded in their field and you know you aren't being fed AI slop or a generic plan.
Edited by horsemeatscandal on Tuesday 12th August 08:41
You make a fine point, I really don't enjoy the gym. I do it in the winter evenings mostly because I think I should do, and partly for the sake of the old Mental Health.
Cross-fit gives me bad vibes, certainly when it was a new thing, it seems to turn people into complete a
holes, all that "your workout is my warmup" st. Put me right off, the only time I enjoyed being in their company was when some super cross-fit fan was showing off the cuts on his hand from lifting like he was Rambo "I bet you've never do anything like this". I couldn't bring myself to show him what I'd actually done for the sake of my hobby. I'll look into Hyrox. Pilates I think I'd enjoy, me and a bunch of 'old people' who are often about my age ha ha.
Bill said:
WH16 said:
Because you will be fatigued after cardio, and then can't lift as much. Weight on the bar is what builds strength, be that bone, muscle or joints. Lift heavy first, then finish with cardio if you must.
That's my point. He just wants to be fit to mountain bike, not chase the biggest gains.AI is great for this stuff. I've popped your post into Gemini. Here is what it says.
It's completely understandable to feel overwhelmed and confused by the conflicting advice and gatekeeping in the fitness world. The good news is that your goals are straightforward and achievable, and you don't need to subscribe to any extreme philosophies to get there.
Your goals:
* Live forever (or at least, as long and healthily as possible)
* Maintain strength and fitness for mountain biking
* Stay supple and injury-free
* Reduce body fat (which you're already addressing with diet)
Your current routine:
* Cardio machine for 45 minutes
* 3 different weight machines, 5 sets of 15 reps
* 2-3 times a week
Let's break down how to optimize your gym time to meet your goals, without the unnecessary complexity or pressure.
The "How To" Guide for Your Goals
1. What You're Already Doing Right
* You're going to the gym. This is the biggest hurdle for most people. Consistency, even if it's not perfect, is key.
* You're doing some cardio. Cardiovascular health is a cornerstone of longevity and endurance for your MTB.
* You're doing some resistance training. Building and maintaining muscle mass is critical for strength, metabolism, and preventing age-related decline (sarcopenia).
* You're taking supplements. Creatine, Omega 3, and Magnesium are all well-researched and beneficial for your specific goals of strength, joint health, and overall well-being.
* You're listening to your body. Your preference for machines to reduce injury risk is a wise, proactive choice, especially with a history of injuries.
2. How to Structure Your Workouts
Instead of just doing whatever machines are free, let's create a simple, effective structure. For your goals, a full-body workout performed 2-3 times a week is perfect. This allows for adequate recovery and hits all major muscle groups.
Workout Structure (2-3 times a week):
* Warm-up (5-10 minutes): A gentle warm-up is crucial, especially with old injuries.
* Start with 5 minutes on a cardio machine at a very light pace.
* Do some dynamic stretches (leg swings, arm circles, torso twists) to prepare your joints and muscles for movement.
* Resistance Training (30-40 minutes): Focus on compound movements (exercises that work multiple muscle groups at once). Machines are great for this because they provide stability. Aim for 2-3 sets of 8-12 repetitions for each exercise.
* Legs:
* Leg Press Machine
* Leg Extension Machine (or) Leg Curl Machine
* Chest & Shoulders:
* Chest Press Machine
* Shoulder Press Machine
* Back:
* Lat Pulldown Machine
* Seated Row Machine
* Core:
* Plank (hold for 30-60 seconds)
* Abdominal Crunch Machine
* Cardio (20-30 minutes): Now is the time for your beloved cardio machine. Since you're not bored to death, you can try some High-Intensity Interval Training (HIIT) on it to save time and get a better workout. For example:
* 3 minutes easy pace
* 1 minute hard pace (where you can't talk easily)
* Repeat 5-6 times
* Finish with a 5-minute cool down.
* Cool-down (5-10 minutes): Gentle static stretching (holding a stretch for 30 seconds) is perfect here. Focus on the muscles you just worked and any tight areas like your hips and hamstrings (critical for MTB).
3. How to Choose the Right Weight and How Hard it Should Be
This is the most critical part of effective resistance training. Forget about specific numbers like 10kg or 100kg. The number on the machine doesn't matter; what matters is how it feels.
* The Concept of "RPE" (Rate of Perceived Exertion): A simple way to think about this is:
* Easy: You could do 5-10 more reps.
* Moderate: You could do 2-3 more reps.
* Hard: You could do 1 more rep.
* Failure: You couldn't do another rep with good form.
* For your goals, you want to be in the "Hard" zone (RPE 8-9). This means you should be lifting a weight where the last 2-3 repetitions of your set are a real struggle, but you can still maintain good form.
* How to find that weight:
* Start with a light weight.
* Do a set of 10 reps. If it feels easy, increase the weight on your next set.
* Continue this process until you find a weight where you can barely complete 8-12 reps with good form. This is your "working weight" for that exercise.
* Important: Once you can easily do 12 reps, it's time to increase the weight slightly on your next workout. This is called "progressive overload," and it's how you get stronger.
4. The Takeaway for You
* Ditch the guilt. You don't need to be a gym rat or an ego lifter. You're doing this for you, for your health, and for your mountain biking.
* Your routine is better than nothing. With a few small tweaks, your current habits can be transformed into a highly effective program.
* Focus on consistency and effort. Getting to the gym is the win. While there, focus on making each resistance set challenging and each cardio session purposeful.
* Remember your "why." When you're in the gym, remind yourself that every rep and every pedal stroke is helping you stay on your MTB for years to come.
Your PT was wrong; you are committed enough. You're committed to your health and your hobbies, and that's all that matters. Just follow a simple, structured plan, listen to your body, and you'll be well on your way to living a long, strong, and injury-free life.
It's completely understandable to feel overwhelmed and confused by the conflicting advice and gatekeeping in the fitness world. The good news is that your goals are straightforward and achievable, and you don't need to subscribe to any extreme philosophies to get there.
Your goals:
* Live forever (or at least, as long and healthily as possible)
* Maintain strength and fitness for mountain biking
* Stay supple and injury-free
* Reduce body fat (which you're already addressing with diet)
Your current routine:
* Cardio machine for 45 minutes
* 3 different weight machines, 5 sets of 15 reps
* 2-3 times a week
Let's break down how to optimize your gym time to meet your goals, without the unnecessary complexity or pressure.
The "How To" Guide for Your Goals
1. What You're Already Doing Right
* You're going to the gym. This is the biggest hurdle for most people. Consistency, even if it's not perfect, is key.
* You're doing some cardio. Cardiovascular health is a cornerstone of longevity and endurance for your MTB.
* You're doing some resistance training. Building and maintaining muscle mass is critical for strength, metabolism, and preventing age-related decline (sarcopenia).
* You're taking supplements. Creatine, Omega 3, and Magnesium are all well-researched and beneficial for your specific goals of strength, joint health, and overall well-being.
* You're listening to your body. Your preference for machines to reduce injury risk is a wise, proactive choice, especially with a history of injuries.
2. How to Structure Your Workouts
Instead of just doing whatever machines are free, let's create a simple, effective structure. For your goals, a full-body workout performed 2-3 times a week is perfect. This allows for adequate recovery and hits all major muscle groups.
Workout Structure (2-3 times a week):
* Warm-up (5-10 minutes): A gentle warm-up is crucial, especially with old injuries.
* Start with 5 minutes on a cardio machine at a very light pace.
* Do some dynamic stretches (leg swings, arm circles, torso twists) to prepare your joints and muscles for movement.
* Resistance Training (30-40 minutes): Focus on compound movements (exercises that work multiple muscle groups at once). Machines are great for this because they provide stability. Aim for 2-3 sets of 8-12 repetitions for each exercise.
* Legs:
* Leg Press Machine
* Leg Extension Machine (or) Leg Curl Machine
* Chest & Shoulders:
* Chest Press Machine
* Shoulder Press Machine
* Back:
* Lat Pulldown Machine
* Seated Row Machine
* Core:
* Plank (hold for 30-60 seconds)
* Abdominal Crunch Machine
* Cardio (20-30 minutes): Now is the time for your beloved cardio machine. Since you're not bored to death, you can try some High-Intensity Interval Training (HIIT) on it to save time and get a better workout. For example:
* 3 minutes easy pace
* 1 minute hard pace (where you can't talk easily)
* Repeat 5-6 times
* Finish with a 5-minute cool down.
* Cool-down (5-10 minutes): Gentle static stretching (holding a stretch for 30 seconds) is perfect here. Focus on the muscles you just worked and any tight areas like your hips and hamstrings (critical for MTB).
3. How to Choose the Right Weight and How Hard it Should Be
This is the most critical part of effective resistance training. Forget about specific numbers like 10kg or 100kg. The number on the machine doesn't matter; what matters is how it feels.
* The Concept of "RPE" (Rate of Perceived Exertion): A simple way to think about this is:
* Easy: You could do 5-10 more reps.
* Moderate: You could do 2-3 more reps.
* Hard: You could do 1 more rep.
* Failure: You couldn't do another rep with good form.
* For your goals, you want to be in the "Hard" zone (RPE 8-9). This means you should be lifting a weight where the last 2-3 repetitions of your set are a real struggle, but you can still maintain good form.
* How to find that weight:
* Start with a light weight.
* Do a set of 10 reps. If it feels easy, increase the weight on your next set.
* Continue this process until you find a weight where you can barely complete 8-12 reps with good form. This is your "working weight" for that exercise.
* Important: Once you can easily do 12 reps, it's time to increase the weight slightly on your next workout. This is called "progressive overload," and it's how you get stronger.
4. The Takeaway for You
* Ditch the guilt. You don't need to be a gym rat or an ego lifter. You're doing this for you, for your health, and for your mountain biking.
* Your routine is better than nothing. With a few small tweaks, your current habits can be transformed into a highly effective program.
* Focus on consistency and effort. Getting to the gym is the win. While there, focus on making each resistance set challenging and each cardio session purposeful.
* Remember your "why." When you're in the gym, remind yourself that every rep and every pedal stroke is helping you stay on your MTB for years to come.
Your PT was wrong; you are committed enough. You're committed to your health and your hobbies, and that's all that matters. Just follow a simple, structured plan, listen to your body, and you'll be well on your way to living a long, strong, and injury-free life.
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