Advice for gym newbie

newcs

I just got a 30 day pass to the gym near my work from Groupon and plan to activate it next week. I'm good with cardio (planning to do 3x/week of C25K with the iPhone app) but I'm totally lost on strength.

I'd like to try to do 2 days of strength training per week, probably with a short cardio warmup and then the strength. I've tried looking up beginner workouts but I'm on information overload. Anyone able to recommend an app for the iPhone that would make this easy or a simple workout to follow for this month? (Example: Do this exercise, for this many sets, this many reps, recommended starting weight...bonus if you have a link to show me how to do the exercise)

nellyett

There are a lot of HIIT workout apps available, and lots online too. I've always had more success and fun in a group class. Do they have any kickboxing, body pump, strength training type classes available at this gym?

Since you got the membership at such a great deal, would you be able to spring for a couple of personal training sessions? You can work your *kitten* off at the weights, but if you're not using proper form you won't be gaining the benefits....:)

newcs

Any apps you'd recommend?

I probably wouldn't spring for a personal trainer since I've had bad luck with them in the past and it'd probably take me 30 days just to find one I liked lol. I do agree that if your form is junk, you might as well not even do it (not to mention risking getting hurt). I'm hoping I might get some simple suggestions that I can check out ahead of time and really concentrate on checking my form as I'm doing them.

I'm going to try to get to 1 class a week...probably cardio kickboxing or noncontact boxing. The offerings are really limited (about 3 classes a day, most at times I can't go).

ashleybr1980

bump

DavPul

Jefit. App is available on Android and ios. It's fully customizable but comes with 2 preloaded routines, one of which is labeled "beginner". Follow it and record your progress. Each exercise has a moving image so you'll get a good idea of the equipment and the movement. Show it to anyone in the gym if you need clarification on an exercise.

I immediately modified the routine but if memory serves, it was a good, basic routine. There are also hundreds of user created routines online you can download

NikoM5

There are a lot of HIIT workout apps available, and lots online too. I've always had more success and fun in a group class. Do they have any kickboxing, body pump, strength training type classes available at this gym?

Since you got the membership at such a great deal, would you be able to spring for a couple of personal training sessions? You can work your *kitten* off at the weights, but if you're not using proper form you won't be gaining the benefits....:)

HIIT and gym classes are great for conditioning but they're not optimal for strength/muscle gain. Stick with traditional lifting of heavy weights for that. I would suggest compound exercises. Those are exercises that involve more than one group of muscles at a time. Squats, deadlifts, bench press, overhead press, rowing. Those are your main compound exercises. Any good strength program will have those as core movements.

krisalexine

Nike Training Club is a good app if you're just starting out. Pro athletes like Hope Solo and Shawn Johnson have workouts available on there (though I know for a FACT they train harder/more than the mini-workout they show you lol)

marcusg23

HIIT and traditional lifting movements are great but I would work in some body weight exercises and non-traditional stuff.
Push-ups, pull-ups (if you can), bench dips. That sort of thing. But also try some off the wall stuff: bear crawls, crab walk. Try some kettlebell stuff.
I definitely do squats and deadlifts, but I do step-ups and lunges with one kettlebell hanging down and another in the snatch grip, they are different weights. Then I switch. I do squats hugging a 90 pound kettlebell on a Bosu. This stuff will engage your core and get your balance better.

ohnoetry

Any apps you'd recommend?

I probably wouldn't spring for a personal trainer since I've had bad luck with them in the past and it'd probably take me 30 days just to find one I liked lol. I do agree that if your form is junk, you might as well not even do it (not to mention risking getting hurt). I'm hoping I might get some simple suggestions that I can check out ahead of time and really concentrate on checking my form as I'm doing them.

I'm going to try to get to 1 class a week...probably cardio kickboxing or noncontact boxing. The offerings are really limited (about 3 classes a day, most at times I can't go).

Would you be able to talk to someone at the gym that can take you through a tour of how all the machines work? Most gyms do that as a 'welcome to our gym' kind of thing. This could help you get familiar with what you can incorporate into your routine in terms of strength. Some things that I like to do with free weights are: lunges, crunches/Russian twists, step up to press, etc. These are pretty easy to do.

kjm3579

For strength training check out StrongLifts 5x5 -- their is an app for it that shows you what exercises to do at what weights each time and tracks what you have completed.

newcs

Thanks for the recommendations everyone!

I'll be looking into the apps and will definitely be doing a tour when I activate my membership. My issue is that I'm overwhelmed by the options and don't really know how to put together a balanced workout. I'll be doing some stuff like pushups (finally got to the point that I can do them without modifying) and I'm working up to pull ups with a bar at home so I figure if I add some other weight based exercises, I should be able to get a balance and keep from getting bored.

newcs

HIIT and gym classes are great for conditioning but they're not optimal for strength/muscle gain. Stick with traditional lifting of heavy weights for that. I would suggest compound exercises. Those are exercises that involve more than one group of muscles at a time. Squats, deadlifts, bench press, overhead press, rowing. Those are your main compound exercises. Any good strength program will have those as core movements.

Thanks for listing the core compound moves...I'll look them up to make sure I know how to do them without hurting myself (I've gotten hurt doing squats incorrectly before even with a trainer) and work them in. I like rowing so I'm glad that's a good option!

NikoM5

HIIT and gym classes are great for conditioning but they're not optimal for strength/muscle gain. Stick with traditional lifting of heavy weights for that. I would suggest compound exercises. Those are exercises that involve more than one group of muscles at a time. Squats, deadlifts, bench press, overhead press, rowing. Those are your main compound exercises. Any good strength program will have those as core movements.

Thanks for listing the core compound moves...I'll look them up to make sure I know how to do them without hurting myself (I've gotten hurt doing squats incorrectly before even with a trainer) and work them in. I like rowing so I'm glad that's a good option!

No problem. Unfortunately the cores lifts are also the most dangerous when done incorrectly. Any yeah, there are lots of less than qualified trainers out there not helping the situation. If you're good at the googling then search for Mark Rippetoe + any of the exercises I mentioned. There's lots on youtube. He doesn't look like he's in super shape these days but he's pretty much the final word on lifting all things heavy.