Help at the gym
kellyj238
Posts: 14 Member
So I joined the new Planet Fitness. I love the rowing machine as it gets my heart rate up, works multiple muscles, and there's no impact. However, I feel lost when I am there once I do that for about 20 minutes. Any suggestions on a workout plan for about 4-5 days/week? Should I focus on one body part a day or full body each day?
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Replies
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Full body movements are better like squats, deadlifts, rowing, and pull-ups -- movements that require a group of muscles to complete the movement. I would do full body because you can continue your workout without having to take a break and by the time you come back to the same body part you are refreshed. It sounds like you are a beginner so I would start by picking 1 exercise per body part and doing something like 3 sets, 10-12 reps. Pick a weight that you max out at 10-12 reps on the first set. If you can’t get 10-12 reps on the second set, that’s okay. Just do as many as you can until you max out. There are several exercises you can do for the same muscle so try to alternate between different variations of exercise for the same muscle on a daily basis. Every month or so you’ll need to change up the workout routine doing different rep numbers and you may want to add a couple different exercises for the same body part after you get used to weight lifting. I recommend doing any cardio after weight training.1
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there are lots of different workout plans. it would be helpful to know what interests you before we suggest a plan. there are rowing HIIT workouts. bodyweight, lifting, treadmill, etc0
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There's tons of things you can do based off what your ultimate fitness goal is. For example, if one of my clients is looking to lose weight, I will gear their program differently than an athlete that is trying to build endurance for a marathon. A free option would be to check out bodybuilding.com. They have several free workouts that you can look into based off of your goal.
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Sambo_fitness wrote: »There's tons of things you can do based off what your ultimate fitness goal is. For example, if one of my clients is looking to lose weight, I will gear their program differently than an athlete that is trying to build endurance for a marathon. A free option would be to check out bodybuilding.com. They have several free workouts that you can look into based off of your goal.
If you need help any further help on where to get started or any other questions, feel free to message me.
Why does she need to message you?6 -
Planet Fitness memberships includes fitness training classes all week long you can attend. Just pick a day and a time for something that interests you and drop in. They also offer a "design your own program" feature where you and a trainer create a "tailored" program based on your goals. Since you're new to fitness I'd suggest the orientation class to learn about the equipment and programming....good luck!
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L1zardQueen wrote: »Sambo_fitness wrote: »There's tons of things you can do based off what your ultimate fitness goal is. For example, if one of my clients is looking to lose weight, I will gear their program differently than an athlete that is trying to build endurance for a marathon. A free option would be to check out bodybuilding.com. They have several free workouts that you can look into based off of your goal.
If you need help any further help on where to get started or any other questions, feel free to message me.
Why does she need to message you?
Have you ever felt lost with where to start? Would it have been nice to know that someone is willing to help you if you need it or have questions? Wouldn't it be nice to know that someone would like to reach out and be your friend? Instead of being a keyboard warrior and questioning why I would offer to HELP someone, wouldn't it have been better for you to have also been the better person of reaching out and offering assistance to someone just getting started?
As a personal trainer, I love giving help as best as I can, whether they're a client or not. It's called giving back. We all have mutual goals and a desire for support. What better way can those of us that have been through the trenches do other than reach out and help others? I hope that we can come to the agreement that in the end, supporting each other is what is important. If you are not here to help assist others, then what is the intent of your comment?
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Sambo_fitness wrote: »L1zardQueen wrote: »Sambo_fitness wrote: »There's tons of things you can do based off what your ultimate fitness goal is. For example, if one of my clients is looking to lose weight, I will gear their program differently than an athlete that is trying to build endurance for a marathon. A free option would be to check out bodybuilding.com. They have several free workouts that you can look into based off of your goal.
If you need help any further help on where to get started or any other questions, feel free to message me.
Why does she need to message you?
Have you ever felt lost with where to start? Would it have been nice to know that someone is willing to help you if you need it or have questions? Wouldn't it be nice to know that someone would like to reach out and be your friend? Instead of being a keyboard warrior and questioning why I would offer to HELP someone, wouldn't it have been better for you to have also been the better person of reaching out and offering assistance to someone just getting started?
As a personal trainer, I love giving help as best as I can, whether they're a client or not. It's called giving back. We all have mutual goals and a desire for support. What better way can those of us that have been through the trenches do other than reach out and help others? I hope that we can come to the agreement that in the end, supporting each other is what is important. If you are not here to help assist others, then what is the intent of your comment?
She was questioning why it needed to be in a message. It comes off as soliciting for followers or clients.
Which is a reasonable question as it's against the forum guidelines.11 -
Sambo_fitness wrote: »L1zardQueen wrote: »Sambo_fitness wrote: »There's tons of things you can do based off what your ultimate fitness goal is. For example, if one of my clients is looking to lose weight, I will gear their program differently than an athlete that is trying to build endurance for a marathon. A free option would be to check out bodybuilding.com. They have several free workouts that you can look into based off of your goal.
If you need help any further help on where to get started or any other questions, feel free to message me.
Why does she need to message you?
Have you ever felt lost with where to start? Would it have been nice to know that someone is willing to help you if you need it or have questions? Wouldn't it be nice to know that someone would like to reach out and be your friend? Instead of being a keyboard warrior and questioning why I would offer to HELP someone, wouldn't it have been better for you to have also been the better person of reaching out and offering assistance to someone just getting started?
As a personal trainer, I love giving help as best as I can, whether they're a client or not. It's called giving back. We all have mutual goals and a desire for support. What better way can those of us that have been through the trenches do other than reach out and help others? I hope that we can come to the agreement that in the end, supporting each other is what is important. If you are not here to help assist others, then what is the intent of your comment?
I was curious.1 -
quiksylver296 wrote: »
When you read this thread (and I hope you read the start of it, it's a long thread) just understand that you won't be able to do some of the programs at Planet Fitness as they don't have the equipment for deadlifts or squats. The dumbbell programs will work fine.3 -
Tacklewasher wrote: »quiksylver296 wrote: »
When you read this thread (and I hope you read the start of it, it's a long thread) just understand that you won't be able to do some of the programs at Planet Fitness as they don't have the equipment for deadlifts or squats. The dumbbell programs will work fine.
Reading the thread is free, too!5 -
quiksylver296 wrote: »Tacklewasher wrote: »quiksylver296 wrote: »
When you read this thread (and I hope you read the start of it, it's a long thread) just understand that you won't be able to do some of the programs at Planet Fitness as they don't have the equipment for deadlifts or squats. The dumbbell programs will work fine.
Reading the thread is free, too!
I dunno. Time is money and all that and it reallllyyyyy is a looonnngggg thread.
Hey. How's the UFC fighting going?
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Tacklewasher wrote: »quiksylver296 wrote: »Tacklewasher wrote: »quiksylver296 wrote: »
When you read this thread (and I hope you read the start of it, it's a long thread) just understand that you won't be able to do some of the programs at Planet Fitness as they don't have the equipment for deadlifts or squats. The dumbbell programs will work fine.
Reading the thread is free, too!
I dunno. Time is money and all that and it reallllyyyyy is a looonnngggg thread.
Hey. How's the UFC fighting going?
I found a really cool mask.
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For some great workouts/programs, check out bodybuilding.com. There is even a social aspect to the site, too. If you are just looking for a workout, then go visit muscleandstrength.com1
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So I joined the new Planet Fitness. I love the rowing machine as it gets my heart rate up, works multiple muscles, and there's no impact. However, I feel lost when I am there once I do that for about 20 minutes. Any suggestions on a workout plan for about 4-5 days/week? Should I focus on one body part a day or full body each day?
What kind of activities do you like? If you are looking for strength training, the the thread above is a great place to start. It has everything from bodyweight programs to more advanced ones. While you are still learning, it's probably best to start with an actual designed program that has a track record.2 -
So I joined the new Planet Fitness. I love the rowing machine as it gets my heart rate up, works multiple muscles, and there's no impact. However, I feel lost when I am there once I do that for about 20 minutes. Any suggestions on a workout plan for about 4-5 days/week? Should I focus on one body part a day or full body each day?
I got my lifting routines out of the book Strength Training Exercises for Women by Joan Pagano. It's mainly dumbbells, with some body-weight. A number of her exercises use some other equipment (stability ball and cardio step are the main ones). It's great for a beginner, because it gives three levels of reps/sets/weights as well as three suggested full-body workouts (progressive difficulty levels) and 4 weights-and-cardio 15-minutes workouts. Plus multiple exercises for each muscle group, so if you find that one isn't doing it for you or requires, say, a cardio step you don't have access to, you can easily find something else in there to target the area you want to. She's also got useful tips about whether an exercise is ideal/bad for certain conditions (e.g. wrist or back problems) and common lifting form errors.
The book falls short on one main element: most of the exercises top out at 12-lb dumbbells. Buried near the end of the book in a Q&A section is the advice to just keep adding on weights/sets/reps as you progress. The problem is, if you aren't reading the book cover to cover, but just flipping through for good exercises, it's easy to miss that part and think, "Maybe lifting more isn't safe." Hint: It is if you progress slowly.
I generally work out 5 days a week, alternating between lower body and upper/core. Whichever half gets 3 days in Week 1 gets 2 in Week 2 and vice versa.4 -
Tacklewasher wrote: »quiksylver296 wrote: »
When you read this thread (and I hope you read the start of it, it's a long thread) just understand that you won't be able to do some of the programs at Planet Fitness as they don't have the equipment for deadlifts or squats. The dumbbell programs will work fine.
What about The Smith Machine?!0 -
Sambo_fitness wrote: »L1zardQueen wrote: »Sambo_fitness wrote: »There's tons of things you can do based off what your ultimate fitness goal is. For example, if one of my clients is looking to lose weight, I will gear their program differently than an athlete that is trying to build endurance for a marathon. A free option would be to check out bodybuilding.com. They have several free workouts that you can look into based off of your goal.
If you need help any further help on where to get started or any other questions, feel free to message me.
Why does she need to message you?
Have you ever felt lost with where to start? Would it have been nice to know that someone is willing to help you if you need it or have questions? Wouldn't it be nice to know that someone would like to reach out and be your friend? Instead of being a keyboard warrior and questioning why I would offer to HELP someone, wouldn't it have been better for you to have also been the better person of reaching out and offering assistance to someone just getting started?
As a personal trainer, I love giving help as best as I can, whether they're a client or not. It's called giving back. We all have mutual goals and a desire for support. What better way can those of us that have been through the trenches do other than reach out and help others? I hope that we can come to the agreement that in the end, supporting each other is what is important. If you are not here to help assist others, then what is the intent of your comment?
What kind of certifications do you have? Lot's of people call themselves personal trainers yet do not have anything more than the weekend, on line certifications. Also, I agree with others who have said that the "message me" thing kind of sets off alarms regarding someone soliciting for something they are selling which is against the terms of service here.
OP, you have gotten a great link to potential programs and lot's of good possible resources for you to utilize including some offered at PF. Best wishes for your improved fitness!10 -
Thank you to everyone who offered their advice! It is very appreciated!!!
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Tacklewasher wrote: »quiksylver296 wrote: »
When you read this thread (and I hope you read the start of it, it's a long thread) just understand that you won't be able to do some of the programs at Planet Fitness as they don't have the equipment for deadlifts or squats. The dumbbell programs will work fine.
What about The Smith Machine?!
Why would this have been flagged? I see a lot of people doing deads and squats on the Smith Machine.
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Everyone will have their own advise, personally I would try everything, see what you like best!! Once you find the things you enjoy most, make a workout plan from there. I've done many different types of workouts at gyms, but found that lifting (free weights) was something I love. I did a lot of research online (mostly youtube) and practice for form. Whatever it is, its important you enjoy it!!!!1
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Tacklewasher wrote: »quiksylver296 wrote: »
When you read this thread (and I hope you read the start of it, it's a long thread) just understand that you won't be able to do some of the programs at Planet Fitness as they don't have the equipment for deadlifts or squats. The dumbbell programs will work fine.
What about The Smith Machine?!
Why would this have been flagged? I see a lot of people doing deads and squats on the Smith Machine.
Someone may have hit it by accident, or has no idea what the flagging system is for, or has no idea what a smith machine is, or is personally offended by the smith machine. Around here, I suspect all four of those are equally possible. You can flag your own post and request that the abuse flag be removed, since it's obviously inappropriate. They can also see who did it, and follow up, if it's a chronic flag abuser.1 -
cogirljb55 wrote: »Everyone will have their own advise, personally I would try everything, see what you like best!! Once you find the things you enjoy most, make a workout plan from there. I've done many different types of workouts at gyms, but found that lifting (free weights) was something I love. I did a lot of research online (mostly youtube) and practice for form. Whatever it is, its important you enjoy it!!!!
I think that is GREAT advise. You can ask @quiksylver296 I was terrified to start lifting heavy. Mostly worried I'd hurt myself. But once I started, I couldn't get enough. You definitely have to find what you enjoy and what works for you. Fitness is a very personal thing and everyone is different. Ya just gotta find your thing. 0 -
Sambo_fitness wrote: »L1zardQueen wrote: »Sambo_fitness wrote: »There's tons of things you can do based off what your ultimate fitness goal is. For example, if one of my clients is looking to lose weight, I will gear their program differently than an athlete that is trying to build endurance for a marathon. A free option would be to check out bodybuilding.com. They have several free workouts that you can look into based off of your goal.
If you need help any further help on where to get started or any other questions, feel free to message me.
Why does she need to message you?
Have you ever felt lost with where to start? Would it have been nice to know that someone is willing to help you if you need it or have questions? Wouldn't it be nice to know that someone would like to reach out and be your friend? Instead of being a keyboard warrior and questioning why I would offer to HELP someone, wouldn't it have been better for you to have also been the better person of reaching out and offering assistance to someone just getting started?
As a personal trainer, I love giving help as best as I can, whether they're a client or not. It's called giving back. We all have mutual goals and a desire for support. What better way can those of us that have been through the trenches do other than reach out and help others? I hope that we can come to the agreement that in the end, supporting each other is what is important. If you are not here to help assist others, then what is the intent of your comment?
It's great that you want to help someone. It would be even more helpful to share interactions with the OP in the forum so others with similar situations/questions can learn also.0 -
Sambo_fitness wrote: »L1zardQueen wrote: »Sambo_fitness wrote: »There's tons of things you can do based off what your ultimate fitness goal is. For example, if one of my clients is looking to lose weight, I will gear their program differently than an athlete that is trying to build endurance for a marathon. A free option would be to check out bodybuilding.com. They have several free workouts that you can look into based off of your goal.
If you need help any further help on where to get started or any other questions, feel free to message me.
Why does she need to message you?
Have you ever felt lost with where to start? Would it have been nice to know that someone is willing to help you if you need it or have questions? Wouldn't it be nice to know that someone would like to reach out and be your friend? Instead of being a keyboard warrior and questioning why I would offer to HELP someone, wouldn't it have been better for you to have also been the better person of reaching out and offering assistance to someone just getting started?
As a personal trainer, I love giving help as best as I can, whether they're a client or not. It's called giving back. We all have mutual goals and a desire for support. What better way can those of us that have been through the trenches do other than reach out and help others? I hope that we can come to the agreement that in the end, supporting each other is what is important. If you are not here to help assist others, then what is the intent of your comment?
What kind of certifications do you have? Lot's of people call themselves personal trainers yet do not have anything more than the weekend, on line certifications. Also, I agree with others who have said that the "message me" thing kind of sets off alarms regarding someone soliciting for something they are selling which is against the terms of service here.
OP, you have gotten a great link to potential programs and lot's of good possible resources for you to utilize including some offered at PF. Best wishes for your improved fitness!
Agree there are lots of certification programs out there. For my own knowledge I took an ACE personal trainer certification program through the adult ed program at the local junior college. It was a 3 hour class a week for 15 weeks (plus a separate CPR/AED course). The course reading material was 300+ pages of anatomy, etc and 600+ pages of training techniques. After the class I reviewed the materials evenings for a month and passed the test. Can't see how you would get that in a weekend.
If I ever wanted to train someone as a profession I would want to shadow an experienced trainer for a while before being on my own (even though personally I've been exercising for over 40 years) to be comfortable taking money from people to train them
Also be wary of "trainers" at various gyms. I looked the possibly working as a trainer a bit part time. The local PF was posting for trainers and the only requirements were over 18 CPR certification and "a love for fitness". Not even an online/weekend cert was required.0
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