Weights at planet fitness.

MrsATrotta
MrsATrotta Posts: 278 Member
edited October 2014 in Health and Weight Loss
I would like to start building some muscle (and tone for loose skin) as I continue to lose weight but as I have never really done weights Idk how this works. When I go to the gym I use a lot of the weight machines. I can do a dozen reps of 30-40 lbs on most of the arm machines. Should I be doing more weight more reps.. Will I be able to lift more eventually if I only do 30lbs every time or should I increase now or later. I don't know how this works so any advice would help!!

Replies

  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Progressive overload.
  • MrsATrotta
    MrsATrotta Posts: 278 Member
    I don't know what that means
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I would recommend doing an actual program...and yes, progressive overload is key. Programming your own routine takes a lot of knowledge and results in a lot of wasted time as well as potential muscular imbalances and risk of over-train injuries.

    A proper program will tell you how, when, where, and what to do and why you're doing it.

    In RE to reps, that depends on your goals...

    1-6 reps = optimal strength
    8-12 reps = hypertrophy
    12+ reps = muscular endurance/stamina

    So if you're working in the 10-12 rep range, and you can do more reps than that...that means you need to increase the weight...progressive overload, not more reps.
  • ryanwood935
    ryanwood935 Posts: 245 Member
    edited October 2014
    As you lose weight, your body sheds both fat and muscle. Lifting now will prevent you from losing any significant amount of muscle, but you also won't grow new muscle. For now you may increase your weight lifted slightly, but it's a slow process. Once you get to you maintenance, you will see both better increases in muscle size, and muscle strength.

    As a new lifter, I would recommend doing less isolation movements and more compounds lifts. Those being squats, bench press, deadlift, military press, etc... Stronglifts 5x5 and Starting Strength are common programs used here that utilize these lifts.
  • giggitygoo
    giggitygoo Posts: 1,978 Member
    It's my personal opinion that you will get more benefit from using the dumbbells and free weights available than the machines, but that's not really what you're asking.

    You say you can complete 12 reps on the machines but you don't say how many sets you're completing. Let's say you're doing 4 sets of 12 reps on every machine. The last few reps you're completing should be very difficult. If they aren't the weight is too light. You should increase your weight accordingly.

    Also feel free to drop your reps down. There is some value to doing 12, but if you can complete 5-8 on a higher weight - that's where the strength building will happen.

    You should also look into adding some lower body work for a more well-rounded workout.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    I recommend calorie deficit with lifting heavier on those machines. As for reps There are multiple programs on google that can help. Strong lifts is a frequent go to on MFP.

    Progressive overload no matter what reps you do means to increase in either weights or reps. You can technically have a overload of using shorter breaks too.
  • MrsATrotta
    MrsATrotta Posts: 278 Member
    great information, thank you guys for taking the time to help me!
  • indianwin2001
    indianwin2001 Posts: 296 Member
    Consider hiring a personal trainer
  • giggitygoo
    giggitygoo Posts: 1,978 Member
    ryanwood935 wrote: »

    As a new lifter, I would recommend doing less isolation movements and more compounds lifts. Those being squats, bench press, deadlift, military press, etc... Stronglifts 5x5 and Starting Strength are common programs used here that utilize these lifts.

    Yes, agree with this too. However OP is at Planet Fitness. Power racks and olympic bars not always available (sadly)

    OP, did you receive some complementary training sessions when you joined? I would take advantage of those and have a trainer show you around so you can get a better idea of what you can do at your gym. Perhaps come back and post again when you know more.

    Stronglifts is amazing, It's what I do (plus some accessory work). If your gym has the racks and barbells, it's a wonderful place to start.
  • MrsATrotta
    MrsATrotta Posts: 278 Member
    I think I'm using the wrong terms hahaha I lift 30 lbs 12 times hahaha
  • MrsATrotta
    MrsATrotta Posts: 278 Member
    I'm not hiring a personal trainer I go to a gym that costs 10 bucks a month for a reason lol
  • JenAndSome
    JenAndSome Posts: 1,893 Member
    Planet Fitness has free personal trainer consultations and group exercise classes. I would suggest utilizing those.
  • giggitygoo
    giggitygoo Posts: 1,978 Member
    rogers_aletha wrote: »
    I'm not hiring a personal trainer I go to a gym that costs 10 bucks a month for a reason lol
    Totally get it. However when you join they usually give you a session or 2 for free. Maybe talk to the front desk people about it?
  • engodwin
    engodwin Posts: 516 Member
    They do offer "fitness training" but its NOT what anyone thinks of as fitness training... Someone will ask you what your goals are and then shows you which machines to use to get those results. Key word machines! It's maybe 15-20 minutes in a session and often times it's more than one person in a session - Just an FYI for those Non-PF folks. In my opinion this is NOT fitness training, nor is it helpful.

    I know that each PF is different (but similar as well) - Mine has dumbbells up to 75 lbs., barbells (I think up to 50 lbs.), and the rack/tower with weighted plates (not free weights, or Olympic style bar, but still a bar that serves generally the same purpose) - IMHO this is plenty sufficient for newbie lifters.
  • dbmata
    dbmata Posts: 12,950 Member
    Hey you're at PF? Those places are great.

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