To celebrate my loss, I'm giving myself a fitness membership

amblight
amblight Posts: 350 Member
in Fitness and Exercise
So, as you can see on my ticker, I'm very soon at 50lbs loss, and after that comes 25kg loss, and then I'm finally under 200lbs, and then I'll soon be out of obesity, all within less than 8lbs from now - yay!

To celebrate (and help me get the next 50lbs!) I'm going to sign up for a gym!

I bicycle to and from uni (about 20min each way - high gear, deffinitely gets my heart racing), and honestly, that's enough cardio for me! I did cardio interval training a while ago, had some succes there, but I hate it - gasping for air etc. make me slightly panic-y, and I find it very demotivating. I know it's just a matter of practice/getting used to it, yada yada, and I might give it a go again later, but I'm not going to start on something I know I find demotivating when I'm just starting to get back into working out!

So, strength training it is! And I hear only good things about it, so I'm very excited to start on it! However, I'm completely at square one, I know nothing about the practicalities of it! I don't know what the muscles or machines are called etc.

When you sign up for a gym, do you usually get to have a free chat with an instructor who can point you to the right machines for the things you want to work on? I will be starting at my brothers gym, but he's so deeply into bulking etc. he can't see it from a beginners perspective: He thinks it should be 110% effective/optimal from the get go, even if it means I feel like dying the first time I'm there, or there's no point at all, failling to realize that 'feeling like dying' and not being able to walk will probably mean I won't go to the gym very often. So I'll rather have it be not very effective, but manageable, and then increasing reps and weight when I get more used to it.

For purely vain reasons, I'd like to work on chest and butt. I plan to go every other day, and I was thinking I could work my target areas every other time, and general weight training the other times. How does that sound?

Can anyone give me some super simple examples of what a routine like this would look like? Like, what machines and how to do how many lifts and reps on them etc.

Any other beginners who have similar hopes for the gym?

Thanks guys! :D

EDIT: I just found this link http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/ with a beginner programme for 3 times a week, with this formula:

Workout A
Squats
3 sets of 8-10 reps.
2 minutes rest between sets.
Bench Press
3 sets of 8-10 reps.
2 minutes rest between sets.
Rows
3 sets of 8-10 reps.
2 minutes rest between sets.

Workout B
Deadlifts
3 sets of 8-10 reps.
2 minutes rest between sets.
Pull-Ups (or Lat Pull-Downs)
3 sets of 8-10 reps.
2 minutes rest between sets.
Overhead Shoulder Press
3 sets of 8-10 reps.
2 minutes rest between sets.

I don't know the exactly what all these exercises look like or what they target, but I can't see much chest, it seems to be lower half and some shoulder. Also, I'm not just a beginner, I'm very heavy and weak, lol :b Will this still work?

Replies

  • JCLondonUK
    JCLondonUK Posts: 159
    I'm in a similar situation to you, in that I just joined a gym in order to do strength training, but am a complete beginner. I mooched around for a week or two swimming and playing with the cardio machines, until I realised that I needed much more help and structure, so I have shelled out for a series of 5 PT sessions. It's expensive, for sure, but I realised I would be wasting the price of gym membership if I didn't do something to get me started.

    Anyway, I've had two PT sessions so far and they've been fantastically helpful. I already feel I could devise a programme for myself, but am looking forward to the other three sessions to see what else I learn. The sessions are exhausting, but so much fun, and really educational. So, I'm too much of a noob to help you with a programme, but if you can possibly find the money I really recommend booking some PT sessions to get you up and running. Really worthwhile, in my experience.

    Good luck with it! :smile:
  • vander7679
    vander7679 Posts: 109 Member
    EDIT: I just found this link http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/ with a beginner programme for 3 times a week, with this formula:

    Workout A
    Squats
    3 sets of 8-10 reps.
    2 minutes rest between sets.
    Bench Press
    3 sets of 8-10 reps.
    2 minutes rest between sets.
    Rows
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Workout B
    Deadlifts
    3 sets of 8-10 reps.
    2 minutes rest between sets.
    Pull-Ups (or Lat Pull-Downs)
    3 sets of 8-10 reps.
    2 minutes rest between sets.
    Overhead Shoulder Press
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    I don't know the exactly what all these exercises look like or what they target, but I can't see much chest, it seems to be lower half and some shoulder. Also, I'm not just a beginner, I'm very heavy and weak, lol :b Will this still work?
    [/quote]


    First of all, great job! This workout seems very similar to Stronglifts 5x5 and is a great workout. The bench press and rows as well as the assisted pull ups or lat pull down will work the chest muscles quite a lot. If you have a smart phone you can download the stronglifts app and it will give you a good idea of where to start and keep track of everything for you. You can also go to the stronglifts website and it will show you how to do all the moves, however a session with either someone who knows what they are doing or a trainer would be a good idea. You don't want to do the moves without correct form or you could injure yourself. Good Luck!
  • amblight
    amblight Posts: 350 Member
    EDIT: I just found this link http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/ with a beginner programme for 3 times a week, with this formula:

    Workout A
    Squats
    3 sets of 8-10 reps.
    2 minutes rest between sets.
    Bench Press
    3 sets of 8-10 reps.
    2 minutes rest between sets.
    Rows
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    Workout B
    Deadlifts
    3 sets of 8-10 reps.
    2 minutes rest between sets.
    Pull-Ups (or Lat Pull-Downs)
    3 sets of 8-10 reps.
    2 minutes rest between sets.
    Overhead Shoulder Press
    3 sets of 8-10 reps.
    2 minutes rest between sets.

    I don't know the exactly what all these exercises look like or what they target, but I can't see much chest, it seems to be lower half and some shoulder. Also, I'm not just a beginner, I'm very heavy and weak, lol :b Will this still work?


    First of all, great job! This workout seems very similar to Stronglifts 5x5 and is a great workout. The bench press and rows as well as the assisted pull ups or lat pull down will work the chest muscles quite a lot. If you have a smart phone you can download the stronglifts app and it will give you a good idea of where to start and keep track of everything for you. You can also go to the stronglifts website and it will show you how to do all the moves, however a session with either someone who knows what they are doing or a trainer would be a good idea. You don't want to do the moves without correct form or you could injure yourself. Good Luck!

    Ah, ok, see what a newb I am, I don't think I realized what a pull up actually was :b I thought it was crunches! I can't pull my own weight for sure, but the machine thing for it seems good.
    I'm a little scared of the bench press though (I also thought that was the leg-press thing), so I will for sure get someone to guide me!

    I will get the app, I love keeping track of all this :)

    Thanks a ton, I feel a lot less clueless!

    EDIT: Hmm, the 'qoute reply' thing seems to be messed up

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