Gym instructors and heavy lifters (esp. ladies) - what should I ask for?

Flissbo
Flissbo Posts: 302 Member
edited November 2024 in Fitness and Exercise
Hi all,

As its been a few years since I stepped inside a gym I've booked a gym induction to go over everything again.

Not sure what to ask for though....I want to start lifting heavy(ier)....I've been doing Jillian DVD's at home with 4kg weights. I also swim, dance, do yoga so I'm not unfit - just not very strong. I used to lift a bit so I'm hoping it'll all come back to me.

Would you suggest going in with something very specific like the NROLFW book or Stronglift programme and tell them that's what I want to do.....or should I just ask them to show me around and then figure it out for myself? If I go in with a specific programme in mind will that throw them??! If so, what would people suggest?

My aims are:

1) To be stronger
2) To reduce BF (currently about 25%)
3) To increase core strength as my posture isn't great - I get low back pain, into my right hip.
4) To increase stability in my joints (I'm hypermobile - too bendy lol!)
5) To feel happier with my body and feel good in my head!!!

Any advice most welcome.

Oh, one more thing, I work away a lot and some of the hotel gyms are pretty basic with just a few machines and free weights (if I can find a gym at all) so I need a programme I can hopefully do anywhere. Am I right in thinking Stronglifts is simpler than New Rules?

Thanks for taking the time to read my post :-)



Replies

  • DavPul
    DavPul Posts: 61,406 Member
    If you've only got one intro type session, they probably have a prepackaged workout designed around showing you a few things and then trying to sell you more training. But even if they are open to showing you whatever you want, ain't learning no whole program in one session.

    So pick a big basic exercise (read: SQUATS) and ask them to show you how to do them. Spend that one session getting that move down. If you're a fast learner, maybe you can spend some time on an easier exercise during that same session. But make it a priority to become familiar with at least one thing.

    Pro tip: don't bother having them show you how to work out in hotel gyms. Those are simple to figure out. If you have the free weights down the hotel gyms will be easy.
  • questionfear
    questionfear Posts: 527 Member
    My only concern with Stronglifts is that you might have trouble finding hotel gyms with power racks and full barbell sets. Maybe a combo bodyweight/dumbbell plan would be a better fit, since you can do bodyweight anywhere and most places have dumbbells?
  • BraveNewdGirl
    BraveNewdGirl Posts: 937 Member
    If it's an introductory session (and especially if it came free with your purchase of a membership), there's a very good chance it's more of a "consultation", rather than an actual training session. In these consultations, they usually do some sort of an assessment, where they ask you a bunch of questions and then try to steer you towards a pre-packaged workout program (which, of course, involves months of working with a personal trainer).

    If they do allow you to do any floor work in that first session, do exactly what DavPul suggested and focus on perfecting one or two movements from a program you already intend to follow (like ICF, NROLFW, SL 5x5, etc.). Take advantage of the session to get help with form on one or two big moves, you'll thank yourself!
  • Flissbo
    Flissbo Posts: 302 Member
    Thanks for your quick reply!! I'm hoping that I'll get someone I know (the gym is at the pool I use) so they might spend a bit more time with me.

    Maybe I should book a PT sessions after the intro and then take it from there then!
  • Flissbo
    Flissbo Posts: 302 Member
    Thanks both of you for your help. I'm excited to be doing this!
  • Flissbo
    Flissbo Posts: 302 Member
    edited March 2015
    questionfear wrote: »
    My only concern with Stronglifts is that you might have trouble finding hotel gyms with power racks and full barbell sets. Maybe a combo bodyweight/dumbbell plan would be a better fit, since you can do bodyweight anywhere and most places have dumbbells?

    Good point...I'm not away all week every week so if I did do stonglifts would it be possible to improvise with freeweights for the times I'm away? I've read a bit about the programme but not all of it yet.

    Because of my work schedule with lots of travelling I need something I can work around

    I can even do bodyweight in my hotel room if need be in the instances where I can't find a gym I guess!
  • starseedxo
    starseedxo Posts: 36 Member
    New Rules for Women has alternatives for a lot of the lifts needing gym equipment, so you may want to check that book out. I've really liked it. I finally started the program last week, and am really enjoying it!
  • DawnEmbers
    DawnEmbers Posts: 2,451 Member
    When I joined a gym back at the end of October, it did help to have an idea of a program in order to curtail what he showed me. The time for the introduction session is limited, so having form shown on squats and such was beneficial. I later asked someone for a little help with deadlift as we didn't get to it in the first one and they had no problem helping me with the form without charging for a session.

    I've done both stronglifts and am now part way through stage 1 in NROLFW. Both have great things about them. I found stronglifts a little simpler because it's focused around the barbell work. Just have to be able to get to the squat rack and bench, pretty easy. NROLFW isn't harder or easier effort wise, it's just different. I have to find the right step for part of it, exercise ball, and am going to a few parts of the gym for each workout with how my gym is set up. So move around a bit more between sets trying to make sure I have what I need. But it does have cable and dumbbell work along with the barbell. Plus it changed some with each stage whereas stronglifts is the same lifts focused on progression of weight when possible.

    Either way, have fun and work on that form. :smile:
  • Flissbo
    Flissbo Posts: 302 Member
    Thanks for the info everyone. I've had the New Rules book for a few years but haven't got started on it....till now!

    Been for my gym induction and took the book and she helped me figure out how much weight to use for each move. My quads and glutes are killing today lol!

    Will be starting New Rules properly on Monday! Very excited!!!

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