very beginner gym routine for women

jraewilkins14
jraewilkins14 Posts: 1 Member
in Fitness and Exercise
Hi everyone, this is my first day here I have been reading several threads and I am still at a complete loss. I am desperately wanting to lose weight. I had my son almost 2 years ago and the weight just keeps slowly adding. I am 5 foot and 141 pounds. Before my son I was around 105 I was smaller but still not fit, or super skinny. I would love to get down to 100 pound, not super built but nicely toned. I started the gym a few months ago but sure enough I gave up. I can't figure of what it is I am supposed to be doing. My normal routine was: bike for 15 min, eliptical for 15 min there is another machine that you use on your legs kinda similar to the eliptical which I did for 15 min. Then I would go around to several machines, like the leg press, ab machine, and arm machines and would do 3 sets of 10. I do not enjoy the treadmill, it makes me incredibly dizzy when I get off.

I just feel like I am at a complete loss and have no clue what I should be doing or how long I should be on each machine. I should mention I only have about an hour of gym time. I am a stay at home mom, I run to the gym when hubby gets home, then I have to be finshed in time to get back home and start our evening routine.

Does anyone have a routine they can share with me? Tips they can give? Or just any insight to a very beginner. I have tried looking online and I have gotten ranges from doing the ab machine for 3 sets of 10 all the way to 25 sets of 600.

Replies

  • JustMe2691
    JustMe2691 Posts: 111 Member
    You might want to try either looking on bodybuilding.com for beginner programs, or try New Rules Of Lifting for Women.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    New Rules of Lifting for Women
  • AsISmile
    AsISmile Posts: 1,004 Member
    I am not a lifter but I'm pretty sure all the lifters will come and say don't use machines.
    Personally I enjoy group classes, have you tried those? No thinking involved.

    When it comes to machines, reps should be between 10 and 20 I think. The key is to try and increase the weight. It might take a few workouts, but at some point it will become easier to lift that weight and you need to increase.
    Also, maybe do 10 minute cardio warm up, weights/machines and then cardio. I personally cool down too much after cardio to do weights.
    Cardio is a personal choice, it is mostly about increasing heart rate. How you do it (eliptical/threadmill//row) is less important. You can also consider looking into a HIIT for the cardio porion of your workout.

    Hope this helps a bit.
  • Chellellelle
    Chellellelle Posts: 595 Member
    edited June 2015
    Try out StrongLifts! It's 5 basic moves lifting weights and you do 5 sets of 5. Squats, bench press, overhead press, barbell rows & deadlifts. It's super duper simple and there is an app that tells you what weights to use for each workout. Check out their website, it explains a lot and gives the amounts beginners should start with. It's a little overwhelming at first when you look at all the material, but it's really easy with the app!

    For cardio try doing interval training on the bike or elliptical!
  • kjm3579
    kjm3579 Posts: 3,974 Member
    I would also suggest StrongLifts 5x5 -- you can start with just the bar and build up from there. If you don't like the treadmill try just the stationary cycles and maybe take a spin class.... also try yoga if it's offered.
  • LeslieB042812
    LeslieB042812 Posts: 1,799 Member
    I recently started New Rules of Lifting for Women and am enjoying it. I spend about an hour (or less), including a cardio warm-up and a cardio cool down, three days/week.

    As another poster mentioned, you might also like classes at your gym. I've enjoyed body sculpting/body pump classes and zumba classes, as well as a cardio belly dancing class my gym used to have! The trick is to find something that works for you, so you don't want to just quit, and then commit to it until it becomes a habit (give it at least a couple of months of commitment to get the habit to "set").

    You can also up your movement throughout the day by walking more (e.g. if possible get the stroller out and walk to the grocery to pick up bits for dinner or walk to the park with your son) and playing actively with your little one (like running around the living room for 5 minutes of tag throughout the day).

    More importantly, though, you MUST count calories if you want to lose weight. If you only exercise, you will simply eat more to account for it because your body will "want" to keep the weight it has. This is true even if you're only eating "healthy" foods. Weigh all your solid foods and measure all your liquids and log EVERYTHING and slowly but surely the weight will come off (assuming you stay at a weight loss amount of calories).

    Good luck! :smile:
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    I can only echo what was said above.. I do my own routine, but I started with bodybuilding.com.. I now follow something entirely different because I have advanced in my lifting and actually only do cardio now once a week.

    As mentioned above, you can start with 5x5 that is easy to follow and increases pretty rapidly and learn the form and exercises and see how and when you will advance from that.

    As far as your cardio, it is a personal choice and you have to find the one that you will somewhat enjoy and set certain goals around this. You do not have to do HIIT to get the benefits from cardio, just steady state and pick what you like. I started with walking and recumbent bike, then I moved to the elliptical (I can burn some serious calories on this machine).. I also moved from walking to running in the mornings now..

    It is what ever works for you and of course based on your current fitness level and most all, do something you will look forward to doing and reaping the benefits from it.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    I can only echo what was said above.. I do my own routine, but I started with bodybuilding.com.. I now follow something entirely different because I have advanced in my lifting and actually only do cardio now once a week.

    As mentioned above, you can start with 5x5 that is easy to follow and increases pretty rapidly and learn the form and exercises and see how and when you will advance from that.

    As far as your cardio, it is a personal choice and you have to find the one that you will somewhat enjoy and set certain goals around this. You do not have to do HIIT to get the benefits from cardio, just steady state and pick what you like. I started with walking and recumbent bike, then I moved to the elliptical (I can burn some serious calories on this machine).. I also moved from walking to running in the mornings now..

    It is what ever works for you and of course based on your current fitness level and most all, do something you will look forward to doing and reaping the benefits from it.
  • LKArgh
    LKArgh Posts: 5,178 Member
    Is there a trainer at the gym? A few sessions should help. If you cannot afford it, are there any classes? It might be easier to get into a routine this way and stay motivated.

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