Discussion
I pop along to the local leisure centre every so often - particularly when the weather is bad. Usually to jump on the treadmill to get my walking steps in. Along with reduced carbs, that's my main defence against the Diabetes diagnosis I got last August.
I'm hitting 12000+ steps/day routinely (be easier if I didn't have to work too of course) and have got my HbA1c down from 72 to 53. Not quite enough yet but on the way.
Anyway, a question about the other gym stuff. I use the various other machines in typical 50+ bloke mode of just faffing about without a clue. I had an induction when I first started but am of course fairly clueless. My aim is just general fitness & not dropping dead really.
I'd like to firm up some flabby muscles though - my student days of hurling tractor tyres around during my weekend/holiday job are long behind me and I drive a desk these days.
So a very simple question for those that know what they're doing...
Is it better to do lots of repetitions at lower weights - or fewer at a higher weight? What are the pros & cons of each approach?
I'm hitting 12000+ steps/day routinely (be easier if I didn't have to work too of course) and have got my HbA1c down from 72 to 53. Not quite enough yet but on the way.
Anyway, a question about the other gym stuff. I use the various other machines in typical 50+ bloke mode of just faffing about without a clue. I had an induction when I first started but am of course fairly clueless. My aim is just general fitness & not dropping dead really.
I'd like to firm up some flabby muscles though - my student days of hurling tractor tyres around during my weekend/holiday job are long behind me and I drive a desk these days.
So a very simple question for those that know what they're doing...
Is it better to do lots of repetitions at lower weights - or fewer at a higher weight? What are the pros & cons of each approach?
Pot Bellied Fool said:
I pop along to the local leisure centre every so often - particularly when the weather is bad. Usually to jump on the treadmill to get my walking steps in. Along with reduced carbs, that's my main defence against the Diabetes diagnosis I got last August.
I'm hitting 12000+ steps/day routinely (be easier if I didn't have to work too of course) and have got my HbA1c down from 72 to 53. Not quite enough yet but on the way.
Anyway, a question about the other gym stuff. I use the various other machines in typical 50+ bloke mode of just faffing about without a clue. I had an induction when I first started but am of course fairly clueless. My aim is just general fitness & not dropping dead really.
I'd like to firm up some flabby muscles though - my student days of hurling tractor tyres around during my weekend/holiday job are long behind me and I drive a desk these days.
So a very simple question for those that know what they're doing...
Is it better to do lots of repetitions at lower weights - or fewer at a higher weight? What are the pros & cons of each approach?
At your level (in terms of being relatively new to it and so on) and for what you're after, you really needn't worry too much about optimising things too much. Get warmed up before hand, inclined walk for a bit, or really just do the exercise you're going to do but at half the weight say for a couple of sets, you'll warm up the best for an exercise by doing that exercise...!I'm hitting 12000+ steps/day routinely (be easier if I didn't have to work too of course) and have got my HbA1c down from 72 to 53. Not quite enough yet but on the way.
Anyway, a question about the other gym stuff. I use the various other machines in typical 50+ bloke mode of just faffing about without a clue. I had an induction when I first started but am of course fairly clueless. My aim is just general fitness & not dropping dead really.
I'd like to firm up some flabby muscles though - my student days of hurling tractor tyres around during my weekend/holiday job are long behind me and I drive a desk these days.
So a very simple question for those that know what they're doing...
Is it better to do lots of repetitions at lower weights - or fewer at a higher weight? What are the pros & cons of each approach?
Aim for an arbitrary 8 to 10 reps slowly and under control (especially around change of direction) and getting a good stretch on the muscles, and just keep chipping away at it. When you can do 10 'comfortably' or say can do 12, up the weight a bit and get back on with it at 8. Remember that it is supposed to be hard.
There's a wealth of information on youtube, some good, some bad of course, but really the steps on the machines are pretty self explanatory, you can often get advice again from the trainers on using the machines or other exercises etc., don't be afraid to ask.
There is so much advice out there and much of it conflicting or confusing. Training for strength, hypertrophy or endurance all have their own subtleties and variations.
My advice to an absolute beginner...
Don't overcomplicate it. Trying to do dozens of different variations of isolation exercises is way less efficient (when starting out) than doing a few good compound exercises*. You'll do more of them so you will have more opportunity to perfect your form.
Use a barbell rather than machines if you can. By balancing the bar you are using more muscles and training your CNS to help you lift. You also lift in a more natural way compared to a machine locked in a single axis.
Start way lighter than you think you should. This again gives you an opportunity to practice good form without risk of injury.
Add weight over time (small amounts every workout if you can). This 'progressive overload' is what makes you stronger.
There is no magic rep count.
You do not need to train to failure.
Watch Broscience
Get plenty of rest and eat well.
Log your progress.
Stay consistent. You will lose strength and fitness alarmingly quickly if you start missing too many workouts.
Be realistic about your expected rate of progress.
Once you get into it you will have a better understanding of the plethora of information out there and be able to apply it to your own workouts.
* Compound exercises like squat, bench, deadlift etc. use multiple muscle groups versus isolation exercises which might only use one.
My advice to an absolute beginner...
Don't overcomplicate it. Trying to do dozens of different variations of isolation exercises is way less efficient (when starting out) than doing a few good compound exercises*. You'll do more of them so you will have more opportunity to perfect your form.
Use a barbell rather than machines if you can. By balancing the bar you are using more muscles and training your CNS to help you lift. You also lift in a more natural way compared to a machine locked in a single axis.
Start way lighter than you think you should. This again gives you an opportunity to practice good form without risk of injury.
Add weight over time (small amounts every workout if you can). This 'progressive overload' is what makes you stronger.
There is no magic rep count.
You do not need to train to failure.
Watch Broscience
Get plenty of rest and eat well.
Log your progress.
Stay consistent. You will lose strength and fitness alarmingly quickly if you start missing too many workouts.
Be realistic about your expected rate of progress.
Once you get into it you will have a better understanding of the plethora of information out there and be able to apply it to your own workouts.
* Compound exercises like squat, bench, deadlift etc. use multiple muscle groups versus isolation exercises which might only use one.
Loads on the web on this and as such creates a problem of data overload mixed with influencers pushing crap…
To start I did coach to 5k for aerobic fitness - not in a group but on my own for flexibility. In my local gym there are 8 basic machines so I decided to do 3 sets of 10 repetitions at a weight where I could only just complete the 28-30th rep. Resting 40secs between sets.
That helps to orientate body and a gym environment and the staff are super helpful.
I’ve found this book to be perfect and legitimate
https://www.amazon.co.uk/Science-Strength-Training...
Latterly I’ve been doing circuits too which is fun.
To start I did coach to 5k for aerobic fitness - not in a group but on my own for flexibility. In my local gym there are 8 basic machines so I decided to do 3 sets of 10 repetitions at a weight where I could only just complete the 28-30th rep. Resting 40secs between sets.
That helps to orientate body and a gym environment and the staff are super helpful.
I’ve found this book to be perfect and legitimate
https://www.amazon.co.uk/Science-Strength-Training...
Latterly I’ve been doing circuits too which is fun.
LimaDelta said:
There is so much advice out there and much of it conflicting or confusing. Training for strength, hypertrophy or endurance all have their own subtleties and variations.
My advice to an absolute beginner...
Don't overcomplicate it. Trying to do dozens of different variations of isolation exercises is way less efficient (when starting out) than doing a few good compound exercises*. You'll do more of them so you will have more opportunity to perfect your form.
Use a barbell rather than machines if you can. By balancing the bar you are using more muscles and training your CNS to help you lift. You also lift in a more natural way compared to a machine locked in a single axis.
Start way lighter than you think you should. This again gives you an opportunity to practice good form without risk of injury.
Add weight over time (small amounts every workout if you can). This 'progressive overload' is what makes you stronger.
There is no magic rep count.
You do not need to train to failure.
Watch Broscience
Get plenty of rest and eat well.
Log your progress.
Stay consistent. You will lose strength and fitness alarmingly quickly if you start missing too many workouts.
Be realistic about your expected rate of progress.
Once you get into it you will have a better understanding of the plethora of information out there and be able to apply it to your own workouts.
* Compound exercises like squat, bench, deadlift etc. use multiple muscle groups versus isolation exercises which might only use one.
All good advice! Pretty much what my PT does each session. My advice to an absolute beginner...
Don't overcomplicate it. Trying to do dozens of different variations of isolation exercises is way less efficient (when starting out) than doing a few good compound exercises*. You'll do more of them so you will have more opportunity to perfect your form.
Use a barbell rather than machines if you can. By balancing the bar you are using more muscles and training your CNS to help you lift. You also lift in a more natural way compared to a machine locked in a single axis.
Start way lighter than you think you should. This again gives you an opportunity to practice good form without risk of injury.
Add weight over time (small amounts every workout if you can). This 'progressive overload' is what makes you stronger.
There is no magic rep count.
You do not need to train to failure.
Watch Broscience
Get plenty of rest and eat well.
Log your progress.
Stay consistent. You will lose strength and fitness alarmingly quickly if you start missing too many workouts.
Be realistic about your expected rate of progress.
Once you get into it you will have a better understanding of the plethora of information out there and be able to apply it to your own workouts.
* Compound exercises like squat, bench, deadlift etc. use multiple muscle groups versus isolation exercises which might only use one.
For me I want to get stronger, so I do less reps with heavier weights. When I can do 12 without breathing out my arse I go up.
Logging is important. I recently got deflated when I only managed four reps...my PT then pointed out it was 4 x 80kg on chest press. So not to be sniffed at!
As is going often. I was going twice a week since February last year. I had a month off in December due to an injury and illness. When I went back my strength was shockingly s
t! OP find what works for you and what you enjoy. Personally I enjoy lifting heavier things, and whilst I want my weight to go down I'd rather be in the gym decreasing my body fat that way than doing stuff I hate.
All good stuff above, keep it simple.
Generally on most exercises you want to tuck your chin in during the reps, helps a lot protecting against neck strains.
Nothing wrong with sticking with the machines and exercises you like, keep a log week by week and you'll be quite inspired how much progress you can make in a short space of time.
Generally on most exercises you want to tuck your chin in during the reps, helps a lot protecting against neck strains.
Nothing wrong with sticking with the machines and exercises you like, keep a log week by week and you'll be quite inspired how much progress you can make in a short space of time.
Thanks folks, all good advice & duly noted.
You're right whoever said about strength declining quickly. I hurt my shoulder a month or two back - slipped down stairs whilst carrying a door - could've been a lot worse! It's still a bit iffy so think I'll get some physio on that but there's plenty of other muscles to train in the meantime. But the amoutn to which the strength in that arm has declined is shocking as I'm consciously protecting it & not using it to the usual degree.
You're right whoever said about strength declining quickly. I hurt my shoulder a month or two back - slipped down stairs whilst carrying a door - could've been a lot worse! It's still a bit iffy so think I'll get some physio on that but there's plenty of other muscles to train in the meantime. But the amoutn to which the strength in that arm has declined is shocking as I'm consciously protecting it & not using it to the usual degree.
Pot Bellied Fool said:
Thanks folks, all good advice & duly noted.
You're right whoever said about strength declining quickly. I hurt my shoulder a month or two back - slipped down stairs whilst carrying a door - could've been a lot worse! It's still a bit iffy so think I'll get some physio on that but there's plenty of other muscles to train in the meantime. But the amoutn to which the strength in that arm has declined is shocking as I'm consciously protecting it & not using it to the usual degree.
Also try resistance bands to help work the shoulder, zero impact and great for working joints and muscles. I use these before every session. You're right whoever said about strength declining quickly. I hurt my shoulder a month or two back - slipped down stairs whilst carrying a door - could've been a lot worse! It's still a bit iffy so think I'll get some physio on that but there's plenty of other muscles to train in the meantime. But the amoutn to which the strength in that arm has declined is shocking as I'm consciously protecting it & not using it to the usual degree.
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