I joined the gym a month ago. ( want some advice re weights)

HighlandPony17
HighlandPony17 Posts: 55 Member
edited September 2017 in Fitness and Exercise
A month ago I joined a gym locally, I walk there and back.... started out swimming breast stroke for up to an hour, added in cardio...... 10 mins bike 10 mins treadmill at the walk and another 10 mins bike to finish + my hour minimum swimming breast stroke. I will shortly be adding 5-10 mins on the rower when I am fitter and stronger. I currently go five days a week minimum

I have never done weights but would like to add some to my routine but not sure were to begin..... I am 51 years old female and weigh approx 18 stone currently but that is on a downward spiral :) I am ex smoker so very unfit currently.....where would you begin at my age, health and fitness level........ on weights ?

I am not dieting with faddy diets...I am healthy eating as fresh as possible salads , veg and fruit with fish and chicken as staple foods, drinking as much water as I can and eating smaller portion sizes. With the odd treat to keep me motivated ;-)

I would like to record my measurements but unsure where to measure myself for weight loss in cm's

Any advice would be appreciated.


Replies

  • bioklutz
    bioklutz Posts: 1,365 Member
    Pick a program that sounds interesting to you or one where you have access to equipment needed: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Work on perfecting your form. Then work on increasing the weight you are lifting. Lifting is not only great for improving your muscle mass it is fantastic for keeping/improving bone density.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    look into some programs such as NROLFW or Strong curves. Pick a program you like, and give it a try. If you want, you can use the TRX to assist with the lower body exercises like squats and lunges. Start out with light weights and just get used to the movements and learn the form and technique. As far as measurements, common places are the chest around the breast, chest right under the breast, waist, stomach, hips, butt. But you can also measure arms, calves, thighs or whatever you want. Measure everything, then you have your starting numbers. Just be consistent.
  • HighlandPony17
    HighlandPony17 Posts: 55 Member
    bioklutz wrote: »
    Pick a program that sounds interesting to you or one where you have access to equipment needed: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Work on perfecting your form. Then work on increasing the weight you are lifting. Lifting is not only great for improving your muscle mass it is fantastic for keeping/improving bone density.

    Thank you for the Link :) I will look more thoroughly in the morning.
  • HighlandPony17
    HighlandPony17 Posts: 55 Member
    SonyaCele wrote: »
    look into some programs such as NROLFW or Strong curves. Pick a program you like, and give it a try. If you want, you can use the TRX to assist with the lower body exercises like squats and lunges. Start out with light weights and just get used to the movements and learn the form and technique. As far as measurements, common places are the chest around the breast, chest right under the breast, waist, stomach, hips, butt. But you can also measure arms, calves, thighs or whatever you want. Measure everything, then you have your starting numbers. Just be consistent.

    Thank you very helpful reply :)

  • SCoil123
    SCoil123 Posts: 2,110 Member
    When I first started I used only the bar until I could do a large number of reps (for me usually 10-12 in a set) maintaining form. I do cleans, shoulder press, bench, dead lift, trap dead lift, back squats, and front squats as part of my regular program and have gradually increased weight for each. I also really like working with kettlebells now.

    Maybe talk to someone at your gym and have them show you a few things with proper form before starting
  • HighlandPony17
    HighlandPony17 Posts: 55 Member

    SonyaCele wrote: »
    look into some programs such as NROLFW or Strong curves. Pick a program you like, and give it a try. If you want, you can use the TRX to assist with the lower body exercises like squats and lunges.

    Not sure what NROLFW and TRX mean any help with meanings please :)
  • SCoil123
    SCoil123 Posts: 2,110 Member
    HighlandPony17 wrote: »
    SonyaCele wrote: »
    look into some programs such as NROLFW or Strong curves. Pick a program you like, and give it a try. If you want, you can use the TRX to assist with the lower body exercises like squats and lunges.

    Not sure what NROLFW and TRX mean any help with meanings please :)

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  • SCoil123
    SCoil123 Posts: 2,110 Member
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  • CoryS2016
    CoryS2016 Posts: 2 Member
    Hi Highland Pony,
    I work as a personal trainer in Canada. When I work with someone new to weights I start with assessing very basic movements without weight. I test to see if he or she can do a proper squat, push up, plank, lunge and TRX row. If there are any challenges I start with flexibility and mobility work. People who work in an office often have tight hips and ankles that can make working with weights difficult at first. Before jumping to weights being able complete these foundational movements with body weight is a good place to start.

    I hope that is useful.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    edited September 2017
    HighlandPony17 wrote: »
    SonyaCele wrote: »
    look into some programs such as NROLFW or Strong curves. Pick a program you like, and give it a try. If you want, you can use the TRX to assist with the lower body exercises like squats and lunges.

    Not sure what NROLFW and TRX mean any help with meanings please :)

    nrolfw is a program, You can get the book or google it, the workouts may be on the internet. Its abbreviation for new rules of lifting for women. TRX is a suspension trainer, most gyms have them. They are great.
  • HighlandPony17
    HighlandPony17 Posts: 55 Member
    SCoil123 wrote: »
    s0yj5axtwjc9.jpeg

    We have a suspension trainer at our gym i just didnt know what they were for. :)

  • HighlandPony17
    HighlandPony17 Posts: 55 Member
    CoryS2016 wrote: »
    Hi Highland Pony,
    I work as a personal trainer in Canada. When I work with someone new to weights I start with assessing very basic movements without weight. I test to see if he or she can do a proper squat, push up, plank, lunge and TRX row. If there are any challenges I start with flexibility and mobility work. People who work in an office often have tight hips and ankles that can make working with weights difficult at first. Before jumping to weights being able complete these foundational movements with body weight is a good place to start.

    I hope that is useful.

    Thank you for replying it is very useful. Maybe its best I book a session or two with a personal trainer who can take me through what I need to do.

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    HighlandPony17 wrote: »
    CoryS2016 wrote: »
    Hi Highland Pony,
    I work as a personal trainer in Canada. When I work with someone new to weights I start with assessing very basic movements without weight. I test to see if he or she can do a proper squat, push up, plank, lunge and TRX row. If there are any challenges I start with flexibility and mobility work. People who work in an office often have tight hips and ankles that can make working with weights difficult at first. Before jumping to weights being able complete these foundational movements with body weight is a good place to start.

    I hope that is useful.

    Thank you for replying it is very useful. Maybe its best I book a session or two with a personal trainer who can take me through what I need to do.

    that's a great idea. choose a programme and then work with them to go through all of the moves you will need to do to learn proper form.
  • meganpettigrew86
    meganpettigrew86 Posts: 349 Member

    Definitely get a personal trainer to help set you up a routine. Going just from pictures can be dangerous and cause injury. I got one even tho I had been going to gyms off and on for years. Gives you a complete workout rather than missing any muscle groups.
    HighlandPony17 wrote: »
    CoryS2016 wrote: »
    Hi Highland Pony,
    I work as a personal trainer in Canada. When I work with someone new to weights I start with assessing very basic movements without weight. I test to see if he or she can do a proper squat, push up, plank, lunge and TRX row. If there are any challenges I start with flexibility and mobility work. People who work in an office often have tight hips and ankles that can make working with weights difficult at first. Before jumping to weights being able complete these foundational movements with body weight is a good place to start.

    I hope that is useful.

    Thank you for replying it is very useful. Maybe its best I book a session or two with a personal trainer who can take me through what I need to do.

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