Just joined gym- clueless with weights

Jillianx115x
Jillianx115x Posts: 41 Member
edited November 2024 in Fitness and Exercise
Hi all. I just joined a gym so that I can have access to the strength training machines and weights. I went there today and I was so overwhelmed/lost. I've always done cardio (running). I have a treadmill in my house. I do 2-3 miles approx 5x per week and that has always been the extent of my exercise. I plan to continue doing that, however now that some fat is gone, I'm ready to start adding weights into the mix.

Well I'm currently just about where I want to be weight wise (only about 6 lbs to go) 5'4 126 lbs and at this point I am just looking to tighten everything up by adding some muscle. I love my legs already, so nothing is really needed there. My stomach is fine too. I don't need it to be any more muscular. It's pretty flat and I'm content with it. However, my uppder body is a different story. I would like to focus on weights for my upper body (arms, shoulders, chest, back, etc). There are so many different machines and I have no idea where to start. I don't know how many different machines I should be doing or how many reps, etc. I don't know how to pick the machines. I was walking around practically in a daze because there were just way too many options and it was intimidating.

Also, I can't afford a personal trainer to teach me everything, so that's not an option. Can someone help? Where do I start? If it matters, the gym is YouFit. Thanks in advance!

Replies

  • jamacianredhair
    jamacianredhair Posts: 230 Member
    Alot of gyms will offer a free session with their trainers so I would start there if it's an option.

    The machines usually have a picture on them with the name of the machine, the body part it works and how to properly use them.

    As far as reps and sets it's up to you. For example. If I'm going light on a particular day I will do 3 sets of 10-12 reps. If I'm going heavy I do 5x5. You have to find what works for you.
  • TinyTexn59
    TinyTexn59 Posts: 96 Member
    I strength train my whole body. I really don't think you need to worry about bulking up as a woman. It just isn't going to happen unless you are spending hours in the gym. If that is what you are concerned with. A good whole body workout is best. Concentrate on one body part a day doing 3 to 5 sets of 10 reps to start. Go light on the weights until you are comfortable using the machine and adapt to the soreness. Most of the machines will show you what body part they work. For instance, do legs on Monday, shoulders on Tuesday, arms on Wednesday, back on Thursdays and abs on Friday. This way no one body part gets overworked and over sore.
  • tillerstouch
    tillerstouch Posts: 608 Member
    Find an established program don't make up your own. I'd start on bodybuilding.com they have a ton of lifting plans. Free weights that use compound lifts (bench, deadlift, squat, bent row) are best.

    What are your goals for strength training? I would NOT do isolated workouts by muscle group esp for a beginner. I would do either a full body routine, an upper lower split or a push/pull/leg split. Again thoigh find an established program.

    Even if you like certain areas of your body don't neglect them still do legs! As for abs that you could probably skip.
  • Elise4270
    Elise4270 Posts: 8,375 Member
    Jillianx115x wrote: »
    Hi all. I just joined a gym so that I can have access to the strength training machines and weights. I went there today and I was so overwhelmed/lost. I've always done cardio (running). I have a treadmill in my house. I do 2-3 miles approx 5x per week and that has always been the extent of my exercise. I plan to continue doing that, however now that some fat is gone, I'm ready to start adding weights into the mix.

    Well I'm currently just about where I want to be weight wise (only about 6 lbs to go) 5'4 126 lbs and at this point I am just looking to tighten everything up by adding some muscle. I love my legs already, so nothing is really needed there. My stomach is fine too. I don't need it to be any more muscular. It's pretty flat and I'm content with it. However, my uppder body is a different story. I would like to focus on weights for my upper body (arms, shoulders, chest, back, etc). There are so many different machines and I have no idea where to start. I don't know how many different machines I should be doing or how many reps, etc. I don't know how to pick the machines. I was walking around practically in a daze because there were just way too many options and it was intimidating.

    Also, I can't afford a personal trainer to teach me everything, so that's not an option. Can someone help? Where do I start? If it matters, the gym is YouFit. Thanks in advance!

    Did you get it figured out?
  • riffraff2112
    riffraff2112 Posts: 1,756 Member
    I would recommend a full body workout. Even if you are happy with how your body looks in some areas neglecting to strength train is going to cause some imbalances and can lead to injuries.
    There are hundreds of decent videos online that can show proper form and technique. A decent full body workout can also be found.
  • mgalovic01
    mgalovic01 Posts: 388 Member
    edited January 2017
    Skip the machines. Head straight for the free weights. Do squats, Romanian deadlifts, bent over rows, dumbbell bench presses (flat and incline), dumbbell curls and skull crushers, standing dumbbell military press, dumbbell front and lateral raises, dumbbell shoulder shrugs, pull ups (or the lat pull- down machine if you can't do pull- ups/ chin- ups). It's really not all that hard. Watch videos on Youtube about proper form for the squat, dead lift and bench press. You want to keep your lower back straight at all times. This doesn't mean you can't bend at the hips, just don't round out your lower or upper back. You want to stick your butt WAY out when doing squats and deadlifts. I know it seems silly, but that's how it works. You can practice at home with a broomstick or something. Do controlled, steady repetitions. Start light. The weight you're doing is irrelevant. Work on your posture, form, and range of motion. And before you know it, you'll be adding plates to the bar and seeing serious results. Way better than the machines.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    specifically for shoulders, i love the overhead press. i've got no basis for telling you what to do in the technical sense. however, i personally wouldn't do only one plane/type of shoulder work just for joint safety reasons.

    so if you're gonna press, then you ought to deadlift or do pendlay rows for the balancing 'pull'. and if you're doing those, then you might as well bench press as well since that's a 'push' in a different plane . . . and come to think about it, it's pretty hard to do a good press unless you have nice strong legs and abdominal wall, so now we're looking at squats.

    eh, *kitten* it. again, it's not for me to tell you what to do especially if your goals are aesthetic only. but if i were telling you what to do, it would be looking like stronglifts or wendler to me.
  • Savagedistraction
    Savagedistraction Posts: 312 Member
    skip the machines. Stick to free weights. There are many online resources to help you. bodybuilding.com is one, they also have videos for all the exercises so you do them properly.
  • rugratz2015
    rugratz2015 Posts: 593 Member
    Tell the gym staff what you want to do and ask them to show you the machines/exercises that are beneficial. Even if they don't offer the '(unpaid) personal trainer service' they do have a H&S obligation to ensure members know how to use the machines and are not going to injure themselves.
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