Gym Recommendations

eclaireya

I recently rejoined a gym and have done fairly well in the last 2 weeks making it there (hey it's a start) but I honestly feel a little lost when it comes to the machines. I'm fine on the cardio machines- I know what works for me in terms of warm-up, burn, and building up endurance, but I'm challenged on everything beyond that. I have been using the gym's circuit training machines but have so many questions...

- Is it best practice to have a "legs day" and an "arms day"? Should I be doing both in the same workout? Does this then just become more cardio? Abs every day?
- Higher reps or higher weights? Does each achieve a different effect?
- Is there any recommended reading I can do to educate me on all of this?

I'm currently 5'3" and weigh 152 lbs, my goal weight is about 130. I don't want to be skinny fat, I would like to tone up and be strong, but I am challenged by a herniated disc in my back and disc degenerative disease. So right now, I'm too nervous about lifting heavy due to my back.

Suggestions? Thanks in advance!

tuckerrj

If you're going to lift twice a week, do a full body workout each time. For 3 times a week, many people do an upper/lower split with legs & back one day, and shoulders, chest & arms the next, alternating each workout. For 4 or more times a week, it's common to have leg day, back day, chest etc. day, again alternating each workout. I do abs everyday. I follow each workout with a short 20-30 minute cardio session because it makes me feel better and it burns calories! In the beginning, keep the reps around 10. I usually do three sets of each exercise (you can start with one and increase each week) and add weight when I can do eleven reps on the third set. I too have a herniated disc. I find you can do hyperextensions instead of deadlifts and (gasp!) leg presses instead of squats. PM me if you have any questions. I've been lifting in the gym for 40+ years and I can help you root out most of nonsense you'll see on the internet (hopefully not in this forum). Go get 'em!!!

eclaireya

Thanks so much for your recommendations! Thanks as well for the alternative options to squats- you'll always hear "do your squats" but dear God when you have back issues, it's excruciating.

ME0172

Bodybuilding.com has some good info I used when I was starting out. You can also do web searches for weight training for weight versus reps.

I'd recommend asking someone that works at the gym to walk you through most of the weight machines. It's their job to show you how to properly use them, like an orientation.

Do a web search for high reps vs. high weight. There are a lot of articles online. I like bodybuilding.com and also "Like" several fitness magazine pages on my FB and am always seeing articles through that which helps too.

Good luck!

carolineat111

I do circuit/strength training 6 days a week. I do 3 days of arms and 3 days of legs and then do abs 5 times per week. I do a mix of high weight/low reps and low weight/high reps but that's more because I get bored easily. Anyways, for me a variety works, but it's a very consistent variety.

marc_santos83

There are some really good recommendations here. If you are working with a herniated disc, I am assuming you feel it when you bend over like touching your toes. In any case, leg press can work, just make sure to keep you core tight, and your butt down. One of the common mistakes on a leg press is allowing the butt to lift which rounds out the back which can further exacerbate the issue.

If I could suggest a basic strength training workout out. And you can look on youtube for instructions for any of the following exercises.

Push up
Split Squat
Back Extension or Glute bridge
Inverted Row

When thinking about sets and reps, I would say do about 2 to 3 sets until Technical Failure. Technical failure is when your form breaks down, not how long you can go before you get tired. Technical Failure is usually 2 or 3 reps right before you are at complete failure.

Split Squats are a great lower body exercise that spares the back. Anytime you split your legs in this fashion it reduces the amount of load that is placed on the back.


Good Luck!

Marc Santos
"Happiness must be cultivated, not pursued."

eclaireya

Thanks so much to all of you for these really great ideas and recommendations! I just want to have a better idea of what I need to be doing, and doing it so that it protects me from further injury to my back.

Thanks again!