today's the first day at the gym...advice?

hamptontom

i totally understand that I could research this and get some generic advice from static pages that already exist, but i feel like most of you have walked this path already, and would be in a better place to give me some specific pointers, here.

I'm 50...5'9". I started at 279 at the end of May, and seem to have plateau'ed at between 241 and 243 for the past ten days or so.

I've been doing cardio (10K steps at least 5x a week) and biking (started at 5 mi, then 8 mi, and last night got in 15 mi without really even getting tired), but have done zero strength training thus far.

there's a gym/fitness center available here at work with some free weights, elliptical, stair machine, bike, and a few other basic tools...so i signed the waiver (of COURSE there's a waiver) and I'm starting a gym routine tonight.

considering that the cardio has been a constant, and that i'm just beginning the strength training regimen, what would you guys recommend in terms of how long a workout regimen should be for starters, and which machines of the ones available should i put emphasis on?

I know that a lot of this will depend on what i've got in the tank...and i may have built up more stamina than i'm giving myself credit for, i don't know. I guess my primary question is what exercises and what machines should i focus on out of the gate?

thanks as always, folks.

Ironmaiden4life

Take a look at New Rules of Lifting For Men. It sounds like you have only the basics available to you in your work gym and if there's no barbells or squat racks a program like Starting Strength isn't going to work. The book has everything you need not only in terms of programming but will help you expand your knowledge base so you know why you're doing, what muscles are being recruited and learn about proper technique.

Anybody new to strength training should focus on compound lifts and full body programs. Good luck and enjoy all the newbie gains